Super Digestible - June 2025 ✅
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
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: Maximise post-exercise recovery using the 4R’s framework; Rehydrate (replace 150% of fluid losses), Refuel (carbs = ~1.2 g/kg/hr for up to 4 hrs post-exercise), Rebuild (Protein = 0.3 - 0.5 g/kg), Rest/Recuperate (optimise sleep by avoiding alcohol, no caffeine 4hrs pre-bed) 🔋
DO: Implement tailored and individualised training and nutrition strategies for female athletes across their menstrual cycle, menstrual cycles are highly individual and a “one size fits all” approach is unlikely to work 🩸
DO: Heat acclimation protocols that are at least 8 - 9 sessions, 90 - 105 mins per session, 39.1 - 44.1°C, 2.78 - 3.78 kPa to optimise physiological and performance adaptations 🌡
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