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: Use creatine (> 5 g/day), caffeine (> 3 mg/kg) and ammonia (smelling salts) to enhance powerlifting performance 💪
DO: Use the following strategies to support sleep; 2 x kiwifruit (1 hr pre-bed), tart cherry juice (morning and evening), regular dairy milk intake through week (5 - 7 days), high tryptophan-containing food intake (1 hr before bed), α-lactalbumin (2 hrs before bed), probiotic supplementation, adequate intakes of zinc, iron and B12 😴
DO: Be aware that ultra-endurance athletes are highly vulnerable to both physical and psychological REDs, holistic management of these athletes (nutrition, S&C, psychology, physio) is highly recommended 🪫
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