Super Digestible - March 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 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: Individualise your carb intake during exercise, based on your needs, the aim of each session and duration, ranges of 0 - 120 g/hr are considered optimal in specific situations, for example; zone 1 training = 0 g/hr, zone 2 training for 3 hr = 60 - 90 g/hr 📝
DO: Use pre-race sleep extension and strategic napping to enhance ultra-endurance performance (physical and cognitive) 💤
DO: For cross-country skiing use the following carb strategies; 8 - 12 g/kg/day for 36 - 48 h pre-event, 1 - 4 g/kg carbohydrate 3 - 4 h pre-event, up to 90 g/hr for exercise > 75-min, 1.0 - 1.2 g/kg/h carbohydrate for the first 4 - 6 h post-exercise 🎿
