Super Digestible - January 2026 ✅
You monthly nutrition science cheat sheet.
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 January & February’s editions 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: Supplement with > 5g creatine daily for a minimum of 30 days to maximise gains as a novice or experienced lifter, although experienced lifters may see greater fat-free mass gains following this approach 💪
DO: Cognitive training during physical activity to help mitigate central fatigue and reduce mental effort in challenging scenarios (e.g. competition, ultra-endurance events) 🧠
DO: Choose the carbohydrate intake pattern that suits you best, as long as you hit your total hourly targets you can evenly space your intake, front-load or back-load your intake, it has little overall effect on performance🥤
