Super Digestible - June 2026 ✅
You monthly nutrition science cheat sheet.
ICYMI: Fuel The Distance is now available
I’ve just launched Fuel The Distance: The Complete Marathon Nutrition Guide, a 64-page science-based guide covering daily fuelling, carb loading, race-day nutrition, gels, hydration, electrolytes, gut training, recovery and example marathon fuelling plans.
As a thank you for supporting Performance Nutrition Digest, paid subscribers got the chance to download the ebook for free. There are currently 11 free copies still available for paid subscribers to claim. Once those are gone, paid subscribers will still be able to access the guide with an exclusive 50% discount.
If you’re a free subscriber and want access to the full Super Digestible newsletter plus the marathon ebook, you can upgrade to paid below and you will receive the code(s) in the welcome message.
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: Carb load with 10 g/kg over a 2-day period to optimise muscle glycogen stores, this outperforms both 6 and 8 g/kg for endurance athletes 🔋
DO: Use multiple transportable carbs (e.g. glucose 1.2 : fructose 0.8 ratio) to to optimise carbohydrate metabolism during endurance at altitude 🏔️
DO: Employ the following 6 strategies to support recovery from ACL reconstruction; protein 1.6 - 2.2. g/kg, 4 - 6 servings of protein per day, optimise vitamin D status, increase omega-3 intake (diet + supplements), use nutrition as an adjunct not replacement to rehab programming, focus on preserving muscle mass and strength 🦵
