What is Super Digestible?
Every day I post a research breakdown of the latest nutrition science related to human performance, health and the power of food. The daily 1-min reads are a great way to stay on top of the research. But, I want to make actionable summaries even more accessible 📝
Therefore, I started Super Digestible, a monthly newsletter containing a one-to-two sentence summary of each study I’ve reviewed that month. Focusing specifically on how you can apply these findings in your own practice ✅
Each study will be filtered into: DO, CONSIDER, DON’T. Based on the research findings, paired with my professional experience in the world of elite sport 🏆
This is your monthly research cheat sheet, so you can stay at the very pinnacle of science-based performance nutrition 🏔
A huge shoutout to Daniel Rowland who inspired this format. I highly recommend following Daniel’s Endurance: Ideas & Implementation Substack.
The Super Digestible newsletter is a paid subscriber special. If you’re not a paid subscriber yet but want to know more, check out the January 2025 edition for free!
Each item is linked to the original research breakdown. Just click on the DO, CONSIDER, DON’T 👈
Please note that paid subscribers have access to all previous research breakdowns via the Performance Archive 📚
✅ DO these things…
DO: Eat fruit and/or veg at 3 meals per day and aiming for multiple colours of fruit and veg in those meals it significantly lowers depression risk 🧠
DO: The following strategies to support recovery through gut-microbiome manipulation; increase fermentable fibre, eat diverse plant foods and protein sources, eat fermentable foods and limit UPF intake 🦠
DO: For rehabbing tendon and ligament injuries; assess and maintain adequate energy availability, consume ~1.6–2.2 g/kg/day protein, distribute protein in 25–40 g or 0.3–0.4 g/kg per meal, correct vitamin D deficiency, calcium intake 1000-1200 mg/day, correct micronutrient deficiencies🦵
