Gemma Sampson Nutrition: Recent Episodes
Gemma Sampson
Gemma Sampson is an Australian Advanced Sports Dietitian and Sports Nutrition expert fuelling peak performance for amateur and elite cyclist and triathletes.
Find Gemma at www.gemmasampson.com
In this episode, I discuss whether ChatGPT is useful for creating meal plans for cyclists. I share a real-world example of a client who struggled with a ChatGPT-generated meal plan that was drastically different from their usual diet. I explain why meal plans often fail, how my nutrition framework starts with small, sustainable changes, and how to optimise meal plans for energy, protein, and recovery. I also highlight the benefits and limitations of using ChatGPT for meal plan ideas. Join me in the Fuelled Framework challenge this April to learn how to balance everyday nutrition, training, and race nutrition effectively.
In this episode, host Dr. Gemma Sampson delves into the complexities of sodium and hydration strategies for cyclists with expert Dr. Alan McCubbin. Covering issues such as sweat testing, sodium intake, and hydration, the discussion addresses why athletes may not be drinking enough and explores multiple factors impacting fluid intake and tolerance. The conversation also covers the intricacies of sodium needs during different conditions and durations, offering practical advice for tailoring hydration strategies to individual needs. Additionally, they emphasize the interconnection between water and sodium intake and provide tools such as the Sweat Rate Calculator for better planning. Perfect for cyclists looking to optimize their performance and hydration strategies.
In this episode, I reflect on the crucial role of baby steps and consistent actions in achieving long-term goals. Drawing from my personal experience of learning Spanish while living in Spain, I discuss the importance of daily practice and investing in a tutor. I share how starting with just 10-15 minutes a day has progressively built up to an hour, leading to significant improvements in my language skills. The journey mirrors other life goals such as weight loss and muscle gain, emphasizing the need for patience, persistence, and tracking progress. I challenge you to identify one realistic change you can make that aligns with your long-term aspirations.
Join Dr. Gemma Sampson, a sports dietitian specialising in performance nutrition for cyclists, as she revisits her old food and nutrition beliefs from 11 years ago. In this episode, Dr. Sampson reacts to her previous answers on a get-to-know-me Q&A, reflecting on how her approach to eating and nutrition has evolved. Discover insights into how to fuel properly for everyday nutrition, training, and performance. Dr. Sampson shares personal anecdotes, professional experiences, and practical advice, making this a must-listen for anyone interested in optimising their diet for athletic performance or overall well-being. Subscribe for evidence-based nutrition practices and tips to fuel your ride and achieve your cycling goals.
I've had a hard lesson about using expired sports nutrition products, and now it's time for some spring cleaning in my sports nutrition cupboard! Join me as I go through all my gels, bars, and supplements to check their expiration dates and organise them. Learn from my mistakes, avoid potential health risks, and ensure you get the most out of your sports nutrition investments. Let's prioritise and use our products wisely to save money and enhance our training sessions. Don't forget to like, subscribe, and keep your ride fuelled with in-date products!
In this episode, we explore five common nutrition myths that hinder performance and weight management, such as thinking you can eat whatever you want because you're riding so much, not fuelling during training to save calories for later, and the misconceptions about easy training sessions not needing fuel. I emphasise the importance of a smart fuelling strategy and how it can be a game changer for both amateurs and elite cyclists. Join me as I challenge prevailing myths and offer practical advice on how to optimise your nutrition for lasting improvements in body composition and cycling performance. If you're ready to rethink your nutrition strategy, let's fuel up together!
Welcome back to the Fuelled Podcast with Dr. Gemma Sampson. In this episode, we delve into the topic of alcohol consumption and its impact on lifestyle, sleep, recovery, and performance. As January nears its end, many people are evaluating their diets and alcohol intake. Dr. Sampson discusses the trend of reduced alcohol consumption, shares personal experiences, and provides insights on the effects of alcohol. Learn about the calorie content of different alcoholic drinks, the importance of intentional drinking, and strategies for incorporating alcohol into your lifestyle in a balanced way. Whether you're considering stopping, reducing, or just being more mindful of your alcohol intake, this episode offers valuable advice and perspectives.
In this episode, I discuss the importance of proper nutrition for cyclists with Lee Hollywood Turner. We dive into personal experiences and lessons learned about fuelling strategies before and during rides, shifting from a 'nothing tastes as good as skinny feels' mindset to understanding the crucial role of nutrition in achieving peak performance. We explore practical tips, the impact of proper fueling on endurance and recovery, and how small changes can lead to significant improvements in body composition, health, and race outcomes.
In this episode, I'm at the Tour Down Under discussing the significant changes in cycling nutrition over the past five to six years. I share insights from my conversations with amateur riders about the shift in the culture of fuelling before, during, and after rides. I'll explain my mission to challenge the 'eating is cheating' mentality and provide tips on effective fueling strategies. Join my membership for personalised nutritional advice tailored to your training and performance needs.Show notes: www.gemmasampson.com/podcast/80__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampsonFuelled Framework: www.gemmasampson.com/join
In this conversation, I reflect on my year of joy, sharing key life lessons that I learned particularly in regards to the importance of decision-making, creating space for self-reflection, and healing from past relationships.Show notes: www.gemmasampson.com/podcast/79__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampsonFuelled Framework: www.gemmasampson.com/join
In this episode of the Fuelled Podcast, Dr. Gemma Sampson dives into the topic of intermittent fasting and its implications for athletes. She explores key considerations such as the importance of goal setting, proper fueling strategies around training sessions, and the potential drawbacks of fasting for performance and body composition. Dr. Sampson shares her experiences and observations, emphasizing personalized, smart nutrition choices for optimal performance and sustainable weight management. Listeners are encouraged to test and adapt strategies that align with their unique needs and circumstances.Show notes: www.gemmasampson.com/podcast/78__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampsonFuelled Framework: www.gemmasampson.com/join
In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and actual sugar content. She explains how alternatives like maple syrup, dates, and agave still pack significant sugar content, potentially misleading health-conscious consumers. Dr. Sampson provides insights into legal sugar content definitions, alternative sweeteners, and the balance between enjoying real treats and managing sugar intake strategically. She emphasizes the importance of moderation and being mindful of portion sizes, advocating for small, intentional changes to reduce added sugar consumption.Show notes: www.gemmasampson.com/podcast/77__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampsonFuelled Framework: www.gemmasampson.com/join
In this episode host Dr. Gemma Sampson welcomes cyclist Rebecca Charlton to discuss her experiences cycling through two pregnancies. The conversation covers a range of topics including the importance of proper fueling, the evolving advice on exercise during pregnancy, and Rebecca's personal challenges and triumphs. They stress the importance of individualised nutrition and exercise plans, listening to one's body, and the mental and physical benefits of staying active. The episode aims to inspire and educate listeners on maintaining a balanced and healthy lifestyle through different life stages.Show notes: www.gemmasampson.com/podcast/76__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampsonFuelled Framework: www.gemmasampson.com/join
In this episode, Dr. Gemma Sampson speaks with professional triathlete Cody Beals about the complexities of nutrition for endurance athletes. Now in his 11th pro season, Cody shares his journey from under-fueling and dealing with health issues like low testosterone and bone density loss, to finding an optimal nutrition strategy that supports peak performance, health, and body composition. They discuss the myths and challenges around fueling, the differences between various training and daily nutrition needs, and the importance of a balanced approach—eschewing rigid dietary rules in favour of flexibility and adequate fueling. Cody emphasises that nutrition is a moving target, influenced by the athlete's training phase and individual needs, and underscores the value of community and professional guidance in this journey.Show notes: www.gemmasampson.com/podcast/75__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampsonFuelled Framework: www.gemmasampson.com/join
In this episode, host Dr. Gemma Sampson speaks with Derek Teel, cyclist and founder of Dialed Health, about his passion for cycling, faith, and his journey through a harrowing accident and recovery. Derek shares insights into why Mallorca is a dream destination, his experiences cycling across Europe, and finding a balance between his career and personal life. The discussion delves into the mental and physical challenges post-accident, the importance of faith, and how he turned a traumatic experience into a story of resilience. Additionally, they discuss the relevance of strength training for cyclists, the role of nutrition, and the complexities of dieting and maintaining a healthy weight. This conversation offers valuable reflections on perseverance, faith, and sustainable healthy living.
In this episode, Dr. Gemma Sampson delves into the complexities of sports nutrition, emphasising that there are rarely one-size-fits-all solutions. She explains that nutritional choices should be tailored based on individual factors such as personal preferences, training loads, and lifestyle. Dr. Sampson highlights the importance of context, using examples such as celiac disease to illustrate when clear-cut answers exist versus more nuanced scenarios. She encourages individuals to experiment and identify effective strategies that work uniquely for them, while also being mindful of sustainable practices for long-term health and performance. Dr. Sampson advises taking small, incremental steps towards healthier eating habits and emphasises that flexibility and personalization are key in achieving optimal nutrition outcomes.Episode show notes: www.gemmasampson.com/podcast/73__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this episode, Dr. Gemma Sampson addresses the common misconception surrounding the popular 1200-calorie diet, especially in the context of female athletes and active individuals. She emphasises that most people require more than 1200 calories just to maintain essential bodily functions. Dr. Sampson highlights the negative effects of low-calorie diets, including muscle mass loss and metabolic rate decline. She advocates for personalised, adaptive nutrition strategies to support physical activity and overall health, stressing the importance of consuming the right nutrients in adequate amounts. Through personal anecdotes and studies, she illustrates the benefits of a well-rounded diet that exceeds minimal energy requirements, leading to sustainable long-term health outcomes.Episode show notes: www.gemmasampson.com/podcast/72__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this episode, Dr. Gemma Sampson hosts former Canadian cyclist Svein Tuft for an insightful conversation. They discuss Svein's journey from professional cycling to setting up gravel touring camps, his upcoming book, and the lessons he's gathered on training, nutrition, and lifestyle balance. Svein shares his approach to coaching, the importance of listening to one's body, and how modern nutritional insights have revolutionised performance. The episode highlights the necessity of a balanced approach, real food nutrition, and the wisdom gained from experiences both on and off the bike.Episode show notes: www.gemmasampson.com/podcast/71__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this episode, Dr. Gemma Sampson discusses the often-overlooked difficulty of getting started on personal and professional goals. She shares her own experiences with various goals, such as writing a book and improving in cycling and strength training, and highlights how starting and sticking to tasks can lead to enjoyment and achievement. Dr. Sampson emphasises the importance of accountability, body doubling, and social support to help individuals initiate and maintain progress toward their goals. She encourages listeners to take small, actionable steps towards goals, recognizing the long-term benefits and intrinsic motivation that can arise from consistent effort.Episode show notes: www.gemmasampson.com/podcast/70__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this episode, Dr. Gemma Sampson shares her insights and experiences as a sports dietitian assisting the Luca Cycling Club on a coast-to-coast trip in Italy. She emphasizes the critical importance of proper nutrition in enduring long cycling days, where athletes ride between 100 to 150 kilometers and climb up to 3000 meters daily. Dr. Sampson details her responsibility in preparing daily meals to ensure the cyclists are fully fueled, incorporating carbohydrates, proteins, and fats, customized to individual preferences and dietary restrictions. She highlights the significance of varied and balanced meals to prevent flavour fatigue and maintain athletes' energy and motivation. The episode also discusses the planning of ride food snacks, hydration solutions, and recovery nutrition to facilitate optimal performance and recovery. Dr. Sampson reflects on the positive feedback from cyclists, emphasizing the holistic benefits of nutrition beyond just fueling the body.Episode show notes: www.gemmasampson.com/podcast/69__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this episode, Dr. Gemma Sampson welcomes back Dr. Nicky Keay to discuss perimenopause, menopause, and overall female health for athletes. Dr. Keay's upcoming book, 'The Myths of Menopause, A Guide to Increasing Your Menopause Wisdom,' addresses common misconceptions about menopause, such as the belief that it marks the end of active life and that hormone replacement therapy (HRT) is universally risky. They also explore how to manage menopause symptoms through lifestyle changes including nutrition and strength training. Dr. Keay emphasises the importance of being informed and proactive about menopause to ensure a better quality of life.
In this episode, host Gemma addresses a listener's question about the practice of weighing food portions, especially when dining out. The discussion covers topics such as the benefits of weighing food for understanding portion sizes, nutrient intake, and managing stress around eating. Gemma also highlights the potential downsides, like increased anxiety and disordered eating patterns. She provides practical tips and examples about how weighing your food can offer freedom and clarity for some, while acknowledging it's not suited for everyone. Tune in to learn how to tailor food tracking to your individual needs and goals.
In this episode, host Gemma welcomes pro female cyclist Sarah Gigante to the podcast. Sarah, who rides for AG Insurance Soudal, recently finished 7th overall in the Tour de France Femme. They discuss Sarah's nutrition journey over the past few years, her meticulous fueling strategies during races, and the vital role of team support and proper nutrition in elite cycling performance. Sarah shares insights from her experiences, including the challenges and impacts of maintaining optimal dietary habits before, during, and after races. They also reflect on how women's cycling nutrition has advanced and the importance of continuous learning and adapting in an athlete's career.
In this episode, Gemma hosts Frankie Hall, an elite female cyclist from the UK, currently riding for DUS Hutchinson Brother UK. Frankie shares her transformative journey over the past six months, emphasizing changes in her fueling strategies. She discusses the impact of proper nutrition on her performance, recounting a recent race where improved fueling allowed her to finish strong. Frankie and Gemma explore the importance of timing, nutrient intake, and overcoming restrictive eating habits to enhance both training and quality of life.
In this episode of 'Ask a Sports Dietitian,' Gemma responds to Clare's question about whether it's effective to eat a larger evening meal before a big event if a big breakfast is challenging. Gemma emphasizes the importance of optimising nutrition at various key time points, including the night before and the morning of the race. She discusses the significance of trial and error to find what works best for each individual and highlights different nutritional strategies, such as liquid fuels and low-fibre cereals, for those with low morning appetite or pre-race nerves.Episode show notes: www.gemmasampson.com/podcast/64__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this episode, Gemma talks with Carina Hamel, a lifelong athlete, mother, and co-founder of Bivo drink bottles. Carina shares the story behind Bivo and how she and her husband identified a gap in the market for non-plastic hydration solutions for athletes and everyday use. She discusses her journey from a career in footwear product development to starting her own business, the challenges of balancing motherhood with entrepreneurship, and the importance of creating products that address real-world issues like minimizing microplastic exposure. The conversation also touches on the personal joys and challenges of parenting, finding balance, and the importance of having fun and staying active with family.Episode show notes: www.gemmasampson.com/podcast/63__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
In this podcast episode, host Gemma interviews Dr. Jose Areta about the energy needs of female cyclists, particularly during events like the Tour de France. They discuss a recent study on energy expenditure in female athletes, highlighting surprising findings such as high daily caloric needs and energy deficits similar to male cyclists. The conversation touches on the complexity of measuring energy intake and expenditure, the challenges of conducting accurate research, and the impacts of chronic low energy availability on performance and health. Dr. Areta emphasizes the need for more extensive research on female athletes and calls for support in this area. They also discuss broader factors affecting athlete performance, such as psychological stress and sleep, advocating for a holistic approach to athlete health.
In this episode, host Gemma sits down with pro cyclists Lizzie Holden and Nick Schultz to discuss the concept of 'Pocket Fuel' and its role in sports nutrition. They explore how their interest in baking and nutrition led to creating homemade training snacks. The cyclists share personal insights on the importance of fueling correctly, overcoming flavour fatigue, and incorporating variety into ride food. They dive deep into the nutritional strategies used in racing versus training, the psychological aspects of food, and the evolving understanding and acceptance of adequate fuel among pro cyclists. The conversation highlights Lizzie's and Nick's practical experiences and tips for anyone looking to optimize their performance through better nutrition.
In this episode, Gemma sits down with Georgie Howe, a professional cyclist for Liv Jayco Alula. Georgie shares her journey from rowing in Australia to becoming a cyclist, including her struggles with non-selection for the Tokyo Olympics, transitioning into management consulting, and finding her passion for cycling during the COVID-19 lockdown. She discusses the physical and mental challenges she's faced, such as significant weight changes and amenorrhea, and emphasizes the importance of proper fueling in sports. Georgie also talks about participating in a study on energy expenditure during the Tour de France, revealing the high caloric demands of the race and the impact of nutrition on performance and recovery.
In this episode, Gemma shares her most overlooked and undervalued piece of nutrition advice: increasing the variety and quantity of plants in your diet. She explains how adding more fruits and vegetables can significantly improve gut microbiome diversity, enhance satiety, and aid in weight management. Gemma provides practical tips on incorporating 30 different plants a week and emphasizes that even small changes can lead to substantial health benefits. She also includes a comprehensive list of 90 different plants, fruits, and grains to help listeners diversify their diet.
Is there anything about your life that you regret or wish you could change looking back? One of the most impactful books I've read is the top 5 regrets of the dying by Bonnie Ware. Sounds morbid but it is a very inspirational book and thinking about these regrets helps me make decisions and live a life full of intention. Episode show notes: www.gemmasampson.com/podcast/58__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
What's changed in pro cycling nutrition? I joined Tim Podlogar, Sam Impey and David Dunne at Hexis Elite Cycling Nutrition Conference Q&A panel to discuss fuelling practices, whether we need to fuel at 120g per hour, cyclists using ozempic to lose weight, protein, vegan nutrition and more. Episode show notes: www.gemmasampson.com/podcast/57__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
How do you learn to like eating healthy? This is a question I received on Instagram and I found it very interesting because the meaning we attach to the word healthy can influence how easy or difficult we perceive it to achieve. In this episode I discuss what healthy may or may not look like for you and steps to help you make changes to live a healthier lifestyle and eat in a healthier way without feeling deprived or overwhelmed. Episode show notes: www.gemmasampson.com/podcast/56__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
Often people come to me with these idealistic goals and visions of what they want to do achieve or change around their nutrition. Kind of like how at the beginning of the year we can get sucked into the whole new year new me resolutions kind of things. This year I'm going to be different. We make all these changes, but they are so far from our starting point that we set ourselves up for failure and most people give up before January is even finished. We are more than a quarter of the way through 2024, can we all get on board and agree that the whole new years resolution style of thinking just doesn't work? You know what DOES work though? Episode show notes: www.gemmasampson.com/podcast/55__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
If you get dropped on a ride - does that demotivate you or does it motivate you? Maybe I'm weird, but for some strange reason when it comes to group rides, being dropped REALLY motivates me to work harder and to ride my bike more regularly. It all started with the Sefton park chain gang 9 years ago. Episode show notes: www.gemmasampson.com/podcast/54__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
It's time for another edition of Ask a Sports Dietitian where each month I select a question submitted to answer - just like I do each week on my private podcast for Fuelled Team members. Susan asks: Hi Gemma, I am a 57yr old female Cycling endurance athlete. I like to compete for overall and AG in 80-100mi sportive/fondo/ races. I am using a trainer and on the average put in 10-15hrs/week. I am interested to hear your macro recommendations when it comes to older but still competitive athletes. For example, some say that with aging athletes, %fat should be a bit higher than with younger athletes. What about Protein (super important for aging athletes) but how much is needed vs carbohydrates? I have a science background and listen to most all the new recommendations but I have found it all falls apart when you look at the needs for an aging yet still competitive female athlete!!Episode show notes: www.gemmasampson.com/podcast/53__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
Have I always had a good relationship with food? This week on the podcast I am doing something a little different. One of my Fuelled team members asked a question about my relationship with food, how that has changed over the years as a dietitian and things I recommend you consider to improve yours. Episode show notes: www.gemmasampson.com/podcast/52__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
When it comes to sports nutrition for cycling and triathlon, I like to view it in three distinct, but related components. We have Everyday nutrition, Training nutrition and then our event or racing nutrition. They have overlapping but distinct needs and challenges to address, which I teach my 1:1 clients privately in our 1:1 sessions as well as online using my Fuelled Framework. I have a new online workshop where I will be taking you through my Fuelled Framework to teach you how to optimise the way you fuel on and off the bike for better body composition, health and performance. Get your tickets to join live on the 25th April or watch the replay at www.gemmasampson.com/framework Episode show notes: www.gemmasampson.com/podcast/51__________________You can find Gemma atwww.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
Nutrition can either make or break a ride, and it's when you put it to the test and experience this properly for yourself that you really understand that it's not just a flukeAnge Hookham is a cyclist personal trainer who joined my Fuelled team and has been learning my Fuelled Framework over the past few months. After sharing some of her wins on Instagram I invited her on to the podcast to share her experience of learning how to fuel her training, what challenges she faced and how much of a difference fuelling has made to her cycling. Episode show notes: www.gemmasampson.com/podcast/50__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
What does it take to fuel a Kona slot when you are an Ironman triathlete? Today I have invited Dan Barry, a triathlete and previous client onto the podcast to share his experience learning how to optimise his everyday, training and race nutrition through 1:1 sports nutrition coaching. He recently won his Age Group, breaking 9 hours at Ironman New Zealand achieving his goal to race at Ironman World Championships in Kona later this year. Listen to hear what changed in his nutrition, how he fuelled his Ironman race, what surprised him about levellling up his nutrition and more. Episode show notes: www.gemmasampson.com/podcast/49__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Have you ever thought about what motivates you? What drives you to do the things that you do or don’t want to do? I’ve been speaking with a number of people lately about the topic of motivation and how it influences us, how it shifts how it changes throughout different phases of our life or even different seasons of the year. Whether it’s a goal that we are working towards or a behaviour we want to change, understanding what motivates us can be critical component of progress and successAt the start of the year, many people start off with strong intentions and resolutions to transform aspects like health, fitness, but if we don’t get clear on the what it is important, we may be less likely to succeed as the busyness of life takes over. Episode show notes: www.gemmasampson.com/podcast/48__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
The number one nutrition goal cyclists of all ages and abilities have when they want to work with me as a sports dietitian is to lose weight and improve their power to weight ratio. Many cyclists assume that if you weigh less your power to weight ratio will be higher and you’ll perform better on the bike.While this CAN be the case - it is not always true for every individual depending on their starting place and the strategies they have used to change their body composition.I have known cyclists who lost weight lose considerable watts across the whole spectrum from their 5 second sprint to their 90 min power. And I have also seen cyclists seen their power numbers skyrocket and become when they’ve gained or maintained weight. Episode show notes: www.gemmasampson.com/podcast/47__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
My blood tests show that I am anaemic. I don’t like eating meat and am not a huge fan of eating eggs. What foods should I eat more of to help increase absorption and help manage fatigue? If you don't like meat or prefer to follow a plant based or vegetarian diet, getting enough iron from plant based sources can be difficult to achieve. Difficult, but not impossible. With some careful planning it is possible for vegetarians to use plant based foods to achieve their iron needs.Episode show notes: www.gemmasampson.com/podcast/46__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
For female cyclists, and female athlete, there is a lot of debate about whether our menstrual cycles influence our performance... how, when and what to do about it.A recent systematic review and meta-analysis concluded that performance may be reduced during the early follicular phase (which starts with the arrival of your period) but the quality of evidence was poor and inconclusive. Some women actually feel and form BETTER when they have their period! This is likely because there is HUGE variation in the way the menstrual cycle affects women. Some get no symptoms at all, while others are bed bound, cramp, bloated or even vomit at certain stages of their cycle.What to do?Episode show notes: www.gemmasampson.com/podcast/45__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
If you could snap your fingers and change something about your nutrition within the next 24h, what would it be?What's your Amazon overnight order?How awesome would it be if we could press send and within two days (or next day even) our desired goals arrived?When it comes to our health and nutrition, often we seem to expect lasting changes and transformation in our bodies to arrive overnight like Amazon brings our deliveries.show notes: www.gemmasampson.com/podcast/44You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
What would a man know about female cycling?! Female cyclists have a few more things to consider for their training and their nutrition than their male counterparts. And a man is never going to fully understand the changes that we are continually going through across our lifetime. However, that doesn't mean the conversation needs to female exclusive!Today I have invited Will Harper, the team behind the team of Synrgy Female cycling coaching to share where Synrgy came from, how they approach coaching their female cyclists and why it is so important to have conversations about female cycling and physiology with men in the room. Learn more about Synrgy here: https://www.synrgycycling.comJoin us the Girona Female Cycling Camp (2-9th April 2024): hello@synrgycycling.com Episode show notes: www.gemmasampson.com/podcast/43__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
How many foods right now are on your 'not allowed to eat' list?Maybe it's cookies. Maybe it's chocolate. Maybe it's icecream. chips, cheese..... It might even be hot cross buns! Whatever the food that you've got on your 'forbidden list - I want to challenge you to think about what happens when you restrict those foods - and try using permission insteadEpisode show notes: www.gemmasampson.com/podcast/42__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
Are you training for the 3 peaks Challenge in March? Have you thought about training your nutrition as well as the physical training you need to ride 235km with >4000m climbing in less than 13 hours? One of the things that fascinates me is that I will often see cyclists spending thousands of dollars on equipment, coaching and gear, training for months for an event like 3 peaks without having spent much time investing in how they are going to fuel their peak performance. Whether you are training to race it or complete it as a challenge - what you eat before during and after in the lead up can make or break your day. If you are riding 3 peaks this year, I’d love to invite you to join my team and or buy a ticket for my upcoming race nutrition workshop on the 7th February to help you fuel for success ahead of 3 Peaks . Visit gemmasampson.com to buy your ticket or join the Fuelled team for access. Today I am sharing an ask a sports dietitian question that I answered for a Fuelled Team member who is training for the Australian 3 Peaks Challenge in 10th March. Enjoy! Episode show notes: www.gemmasampson.com/podcast/41__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
I am currently in Adelaide at Tour Down Under this week and was asked the question what does a successful athlete look like to me? Such a great question!Typically when it comes to success, most peoples minds would go to performance, winning races, crossing the line first, winning the gold medal, rainbow jersey. However I think success goes much deeper beyond being the first to cross the line. For me, success is multifactorial and much more holistic. Episode show notes: www.gemmasampson.com/podcast/40__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
You don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to.At the beginning of the new year there can be a lot of pressure and diet culture guilt that you should totally change your life and create a 'new you''.But it's totally okay if you don't have the brain space to make any changes right now.If you want to make changes to your lifestyle and have the brain space, resources and support to do it, go for it!But don't ever feel shamed or guilted into thinking you need to change to be better or more valued.It doesn't change your worth or value as a human either way.If you are finding yourself getting caught up in diet culture, I want to remind you that this year you don't have to give up carbs, alcohol, sugar, meat, dairy or any other sort of food if you don't want to. Episode show notes: www.gemmasampson.com/podcast/39__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
There are a lot of labels attached to the word 'hungry'. Sometimes people think this can be considered a 'good' thing, for others it's a bad thing. Especially when people are trying to lose weight I often see people feeling hungry all the time, fighting themselves and their hunger all the time because it's not time to eat or they don't think they are allowed to. If you find yourself hungry ALL the time. Then it might be a useful activity to record your hunger and fullness levels across the week to see if you can find any patterns that may be causing this. Hunger is normal, but if you are extremely hungry, trying to rely on willpower alone is a strategy doomed to fail. This is where the hunger-fullness scale can come in handy. Episode show notes: www.gemmasampson.com/podcast/38__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
Rather than using nutrition tracking as punishment to guilt trip or shame you into action (which rarely works in the long time by the way), I like to use nutrition tracking intentionally as a tool to help you rewrite the way you eat on and off the bike. The first step if you want improve your nutrition is get clear on what you are eating, when and why. Which is why I encourage all my clients when we first start working together or if they join my team and use my cycling nutrition framework is to do some nutrition tracking. By getting clear on your baseline, it will raise your awareness of when and why you’re eating certain foods and help figure out the best place to make changes that suit you, your lifestyle and your training plan. Which is why nutrition tracking is there as a tool, not a rule. Episode show notes: www.gemmasampson.com/podcast/37__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
What life lessons have you learned this year? Can you see ways in which you have grown and developed and changed? In a previous episode I shared some of the life lessons I've learned over the past 6 years, and as we wrap up 2023 and head into 2024 I wanted to share a couple more of my lessons from this year. I have been sharing them with friends and some clients who found them encouraging and so I hope you enjoy them and find them encouraging also. Episode show notes: www.gemmasampson.com/podcast/36__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Josh Bradwene is a cycling coach and long distance cyclist who has been making major cycling performance gains since shaking up his nutrition approach. He joined my online Fuelled team six months ago and learned how to apply my cycling nutrition framework to his cycling training and racing. He has been experiencing more and more cycling fuelling success stories and I invited him to share his nutrition journey, what he has changed, what was the gamechanger for him, and why he continues to fuelling his cycling adventures.Episode show notes: www.gemmasampson.com/podcast/35__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Protein pancakes, protein brownies, protein smoothies... there's even protein chocolate bars and protein popcorn in the supermarkets now! Protein plays a key role in muscle growth and repair, it forms enzymes and hormones to keep our bodies functioning normally and performing optimally. It's good stuff, and is often overlooked by many of the cyclists and clients I work with. But does that mean I recommend cyclists use protein supplements or first try to get everything from food? Episode show notes: www.gemmasampson.com/podcast/34__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
How long does it take to learn a lesson and stop repeating the same mistake time and time again? Why do we repeat making the same mistakes time and time again? And how do we change and make progress? I believe the key is in self reflection, taking intentional time to review and reflect on what we are doing, why and make a plan to change. This is a practice that I encourage my clients to use when reviewing their nutrition habits that helps kickstart lasting changes. This month marks a 15 year anniversary for me working as a dietitian, and to demonstrate how I practice what I preach, I want to reflect on the key life lessons I've learned over the last 6 years and share how I am still learning! Episode show notes: www.gemmasampson.com/podcast/33__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
I went riding with a cyclist recently who told me that during their off season they kept training anyway (despite being told to take a break) because they didn’t want to gain weight. Fear of food, fear of stopping training and fear of gaining weight has been the common theme in conversations I've had on and off the bike these last few weeks. Are you also scared to stop training in case you gain weight? If you also are using exercise as your primary means to lose or maintain weight, then I want you to take some time to assess whether this strategy is working for you and consider a new approach.Episode show notes: www.gemmasampson.com/podcast/32__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
One of the biggest changes I have seen in the past 5 years of cycling is the amount riders are fuelling during competition. Five years ago we were aiming for 80-90g carbs an hour, whereas now I am seeing an increasing number of riders fuelling with 120g per hour and seeing their performance skyrocket. Tim Cutler is one such example - winning Dirty Warrny in a solo breakaway fuelled with an epic 138g an hour! In today’s episode Tim shares how he managed so much carbs over 8h and we discuss some of the nutrition changes that helped fuel his success. Let’s fuel up!Episode show notes: www.gemmasampson.com/podcast/31__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Have you said to yourself that you know what to do when it comes to nutrition, but you just aren't doing it?Let's unpack why that might be, what's stopping you and how to start doing the things you already want to do and aren't doing. Episode show notes: www.gemmasampson.com/podcast/30__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Relative Energy Deficiency in Sport (REDs) is a syndrome of deleterious health and performance outcomes experienced by male and female athletes exposed to low energy availability - which is - inadequate energy intake in relation to exercise energy expenditure leading to REDs. It’s very common in cyclists and in this episode I explain what REDs and low energy availability is, how it affects your cycling performance and health and how you can avoid it.Episode show notes: www.gemmasampson.com/podcast/29__________________You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
"REDS: Nobody told me about it, I didn't know that losing your period was a problem.. the team asked if I had my period and I said no. That's when they raised a red flag and said that is something you should address"Relative Energy Deficiency in Sport (REDs) is incredibly common amongst both male and female cyclists, resulting in multiple negative consequences to short and long term health and performance. A few worth highlighting include compromised peak power, lowered immune function, low testosterone, menstrual disturbances, reduced metabolic rate and even losses in muscle and bone mass. For female cyclists, a major red flag indicating REDs is when she has an irregular or completely absent period and menstrual cycle. Unfortunately many female athletes are unaware of this or are wrongly informed that this is ‘normal’.Kaia Schmid is a female pro cyclist who experienced and has subsequently recovered from REDs early in her racing career. Kaia joins us on the podcast to share her story discovering she had REDs, how it impacted her health and performance and what recovery looked like for her. Listen to learn why she is so passionate to help other riders fuel their bodies and overcome REDs. Episode show notes: www.gemmasampson.com/podcast/28You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
What do bike fitting, Race Across AMerica (RAAM) and Cyclists Fighting Cancer have in common?If you are uncomfortable on the bike, or are getting injured or pain from your position then a good bike fit can make the world of difference. Which is how I was first introduced to Rich Salisbury for a bike fit at Pedal Precision based at the Manchester Velodrome in the UK. Diagnosed with cancer aged 21, Rich's career veered away from the racing path that he had anticipated and led him into bike fitting, sports rehab and his work with the Cyclists Fighting Cancer charity. This may come as a surprise, but before training to become a sports dietitian I worked as an oncology dietitian for 4 years in a number of hospitals in the UK. I never thought that the two worlds of cancer and cycling would collide until I met Rich, was introduced to the Cyclists Fighting Cancer charity and asked to crew for RAAM. When he asked me to join the CFC team crew in their Race Across AMerica (RAAM) attempt I immediately said yes. Listen to our conversation as we reminisce how Rich's RAAM ended up in a hospital bed with sepsis and how the kids who benefit from bikes donated by cyclists fighting cancer continue to inspire him. Learn more about Cyclists Fighting Cancer or get a bike fit with Rich! https://pedalprecision.comhttps://www.cyclistsfc.org.ukRead my RAAM crew Reflections on Race Across America (2018) https://www.gemmasampson.com/blog/reflections-race-across-americaEpisode show notes: www.gemmasampson.com/podcast/27----You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Have you ever thought about how many food rules and thoughts influence your nutrition, what you do and don't eat? For example, were you told as a kid that you couldn't leave the table until you had finished eating? I know I was! As adults we have been programmed by so many different rules about what we should and shouldn't eat and often don't recognise just how much our environment, thoughts, feelings and emotions influence our food choices. Today I am going to be sharing one tool that can help you to HALT and pause next time you find yourself eating on autopilot, avoiding food when. you are hungry or eating emotionally. Episode show notes: www.gemmasampson.com/podcast/26----Join the Fuelled Cycling Nutrition Team with Dr Gemma Sampson. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonnutrition www.youtube.com/@drgemmasampson
Have you ever wanted to get support with your nutrition but ruled yourself out because you aren't a pro athlete? Well today I am here to put the facts straight and dispel that myth! While I do support lots of professional and Olympic athletes, I also help many amateur athletes and people participating in sport for their own enjoyment learn how to fuel on and off the bike. Today I am talking about ten of the most common reasons I work with people as a sports dietitian- which can range from working through low energy availability and REDS to regain your menstrual cycle, creating a nourishing a plant based diet, nailing a race nutrition plan or overcoming raging hunger or need to eat all the contents of the fridge every time you ride. Episode show notes: www.gemmasampson.com/podcast/25----Join the Fuelled Cycling Nutrition Team with Dr Gemma Sampson. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonnutrition www.youtube.com/@drgemmasampson
Are you trying to lose weight as a cyclist to improve your power to weight ratio and frustrating by the rate of progress? Our Ask a sports dietitian question of the month comes from Jamie who asks: "I am struggling to work out why I'm not making any progress with my weight loss. For some reason this morning I weighed myself and I'd put on over a kg. Why do you think this is? What am I doing wrong?"As a sports dietitian, I regularly have conversations about weight loss, 'lack of progress' and the thoughts, feelings and emotional responses that follow. Listen in to hear what I recommend when weight loss progress isn't what you expect. Submit your ask a sports dietitian questions to be answered on future podcast episodes. Each question goes into a draw to win a month access to my team. Ask your question today at gemmasampson.com/askEpisode show notes: www.gemmasampson.com/podcast/24Join the Fuelled Cycling Nutrition Team with Dr Gemma Sampson. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/drgemmasampsonwww.youtube.com/@drgemmasampson
Have you ever caught yourself saying you'll try to do better when it comes to your nutrition and eating habits?
I’ll try to do better next time. I’ll try to remember to eat more of this and less than that? I'll try not to eat xyz?
There is more going on than just numbers when it comes to our nutrition choices - which is why my cycling nutrition framework encourages you to look beyond food choices to explore what influence your food choices and why.
Today I talk about how reframing your thoughts from 'I'm trying to change' to a more curious "I’m training new food choices' approach can be more successful in changing the way you eat to fuel your goals - and sticking with it.
Join the Fuelled Cycling Nutrition Team with Dr Gemma Sampson. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it.
Visit www.GemmaSampson.com/join
You can find Gemma at
www.gemmasampson.com www.instagram.com/gemmasampsonnutrition www.youtube.com/@gemmasampson
Where do you start when you want to transform the way you eat on and off the bike? My cycling nutrition framework is a 4 step process to simplify how you eat around the training you are doing in a way you can sustain whether you are in full training mode, on holidays (like I am at the moment in Mallorca) or taking a break from riding.Today I talk you through the first step in my framework to help you transform your nutrition. Once you understand where the problems are, you can build in the right nutrition solutions for you to address them! Are you ready to fuel your cycling peak performance on and off the bike? Join the Fuelled Cycling Nutrition Team with Dr Gemma Sampson. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/gemmasampsonnutrition www.youtube.com/@gemmasampson
Do you think your cycling nutrition plan needs to be really hard and complicated for it to work? If you are a cyclist trying to lose weight and improve your power to weight ratio what is stopping you trying something new (and easy) to achieve that goal?
I'll give you a hint. It ALL starts with nutrition timing - the way you fuel before, during and after your training.
Ready to fuel your cycling peak performance on and off the bike? Join the Fuelled Cycling Nutrition Team with Dr Gemma Sampson. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it. Visit www.GemmaSampson.com/join
You can find Gemma at
www.gemmasampson.com www.instagram.com/gemmasampsonnutrition
Should you use sugar water to fuel your cycling efforts? In this episode Dr Gemma Sampson puts sugar water to the test and looks at the research around whether this makes a cost effective nutrition strategy that gets the sports dietitians tick of approval. ------If you are a cyclist unsure how to fuel your cycling for peak performance, Join the GSN Cycling Nutrition Team. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it. The GSN team will support you to fuel peak performance for life on and off the bike.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/gemmasampsonnutrition
What is stopping you?This is THE question of all questions to ask ourselves to taking action and achieving our goals. It's the question that stirred Gemma into action to do an Ironman, discover my love for cycling, become a sports dietitian and move to Girona. When it comes to achieving your goals, be they personal, professional, cycling or nutritional goals - what IS stopping you from taking the first step?- If you are a cyclist unsure how to fuel your cycling for peak performance, Join the GSN Cycling Nutrition Team. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it. The GSN team will support you to fuel peak performance for life on and off the bike.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/gemmasampsonnutritionwww.youtube.com/@gemmasampson
How much can carbohydrate loading improve your performance as a cyclist? Is it a myth or does carb loading actually make a tangible difference?In this episode Dr Gemma Sampson invites Glen and David onto the podcast to discuss their experiences carb loading before various cycling events. Their results after carb loading included medals at the Australian Masters Championships and 20 minute peak power outputs achieved 3 hours into an event! ---If you are a cyclist unsure how to fuel your cycling for peak performance, Join the GSN Cycling Nutrition Team. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it. The GSN team will support you to fuel peak performance for life on and off the bike.Visit www.GemmaSampson.com/join You can find Gemma atwww.gemmasampson.comwww.instagram.com/gemmasampsonnutrition
Do you find yourself exhausted, incredibly hungry and often headachy after long rides?In today's Ask a Sports Dietitian episode Dr Gemma Sampson answers a common question: What can I do to stop being so fatigued the day after a big ride? I feel exhausted, incredibly hungry and often headaches. Hint - the clue is probably what you didn't eat in yesterday's ride!If you are a cyclist feeling unsure of how to eat to best fuel your cycling training and competition for peak performance, Join the GSN Cycling Nutrition Team. Learn how to apply the cycling nutrition framework to build a nutrition plan that works WITH your lifestyle not against it. This team will support you to fuel peak performance for life on and off the bike.Visit www.GemmaSampson.com/joinYou can find Gemma atwww.gemmasampson.comwww.instagram.com/gemmasampsonnutrition
"Hippocrates said the surest way to health is if we could give each individual just the amount of nourishment and exercise. He was talking about personalised medicine and periodised training and nutrition - He was on to something! He didn't know why or how, but now we do - the answer is hormones." In this episode Dr Nicky Keay talks about her upcoming book Hormones, Health and Human Potential and discusses with Dr Gemma Sampson what this means for you and how apply it throughout all life stages.
Learn more about Dr Nicky Keay, her book and upcoming events: https://nickykeayfitness.com
Test your nutrition knowledge and see where you could improve your fuelling strategy for peak performance http://www.gemmasampson.com/ceacq
You can find Gemma at http://www.gemmasampson.com http://www.instagram.com/gemmasampsonnutrition
Professional cyclist Lauren De Crescenzo used to think that being thin was the key to success. But instead it led to injuries and spending all her time and energy obsessing about what she was eating and how much she was exercising. In this episode Dr Gemma Sampson explores what helped Lauren shift from appearance focused disordered eating to fuelling for performance. Today Lauren is a positive role model showing young girls just how much food it takes to do badass power on the bike and demonstrate that they can pursue a career centered on strength, not just appearance.
Anyone listening who struggles with their nutrition, don't go it alone. Please reach out to a qualified sports dietitian like myself for support.
You can also head over to http://www.gemmasampson.com/ask to ask sports nutrition questions for a future episode.
You can find Gemma at http://www.gemmasampson.com http://www.instagram.com/gemmasampsonnutrition
You don't have to be a professional cyclist to gain from enlisting the help of a sports dietitian. In this episode, Dr Gemma Sampson shares a nutrition coaching call with client Steven Mayers, an A-grade cyclist (and psychologist by day) who wants to improve his nutrition in preparation for the National Championships. She takes him through the first phase of the cycling nutrition framework to help identify where and how he could optimise his nutrition to better support his training and performance goals.
Join the GSN Cycling Nutrition Membership: www.gemmasampson.com/join
You can find Gemma at www.gemmasampson.com www.instagram.com/gemmasampsonnutrition
Welcome back! In this episode, Advanced Sports Dietitian Dr Gemma Sampson updates what’s been happening since the last episode, including finally attending graduation, a major seachange and cycling nutrition updates.
She introduces the Gemma Sampson Nutrition (GSN) Cycling Nutrition membership which you can win a month free access to when you submit your nutrition questions for next month's Ask a Sports dietitian podcast segment.
Ask A Sports Dietitian your nutrition questions: https://www.gemmasampson.com/ask
Join the GSN Cycling Nutrition Membership: www.gemmasampson.com/join
You can find Gemma at www.gemmasampson.com www.instagram.com/gemmasampsonnutrition
Dr. Jamie Pugh (PhD) is a post-doctoral researcher at Liverpool John Moores University who has looked at the effect of exercise on the gastrointestinal system and the effects of probiotic supplementation for endurance athletes. In episode 12 with Advanced Sports Dietitian Gemma Sampson, Jamie explains how probiotics can benefit endurance athletes, when to use them and what to look for when choosing a probiotic supplement.
Sammy Munday is an Australian Professional cyclist riding for Team Novo Nordisk. In this podcast with Advanced Sports Dietitian Gemma Sampson, Sammy shares what it means to live with type 1 diabetes, how it influences what he eats in training and racing. He also talks about some recent changes he has made to his diet, the importance of carbohydrates and how this has helped his performance as a professional cyclist.
Dr Nicky Keay is an exercise endocrinologist who specialises in supporting male and female athletes with low energy availability. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Nicky explains how low energy availability impacts health for both male and female athletes and why body weight and body fat isn't a measure of energy balance.
Gemma Sampson is an Australian Advanced Sports Dietitian based in Girona working with endurance athletes to fuel training and competition for optimal performance. With this podcast she aims to inspire people to move more, eat mindfully and fuel their training.
Hayden McCormick rides for Black Spoke Pro Cycling team and has recently begun racing ultra-cycling events including the Tuatara in New Zealand which he won and Badlands where he came second. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Hayden talks about his experiences with food and nutrition during ultra cycling events and the differences between racing Tuaratara in New Zealand and the Spanish desert for Badlands.
Steve Cummings has over 15 years of experience racing in the Pro Peloton, now working as a DS with Team Ineos. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Steve talks about what he learnt about nutrition and food as a pro athlete, what has changed over his career, what’s different post retirement and the advice he has for up and coming bike racers.
Till Schenk is an adventurer who has ridden across Africa and most recently ticked off ‘The Stupid 7’ Everestings on his bike throughout Europe. Over the past few months, including the Everesting attempts, Till has been using Supersapiens to monitor his blood glucose levels and optimise his nutrition. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Till shares what he has tested, learned and changed about fuelling his training and adventures with Supersapiens.
Sophie Grace Holmes is a coach and ultra-endurance athlete training with Cystic Fibrosis. Diagnosed at infancy she was told from a young age that she would be lucky to survive her teens. In our podcast interview Sophie shares what nutrition looks like for someone with Cystic Fibrosis, how she has never let it limit her and how she aims to inspire others with Cystic Fibrosis (and those without) to live more active healthier lifestyles.
Brodie Chapman is an Australian professional cyclist riding for FDJ Nouvelle-Aquitaine Futuroscope. She has been following a vegan diet for over 12 years and shares her thoughts on how incorporate a more plant based approach, things to consider when going vegan and plenty of nutrition tips as a vegan cyclist.
Jess Allen (Mitchelton Scott rider) talks about the difference between off-season and on-season nutrition as a pro cyclist. Learn how she stays fuelled on the bike and what has she been cooking up in her hotel room during quarantine back home in Perth.
Josie Perry, Sports Psychologist at Performance in Mind speaks about how to continue eat and drink well despite stress, lockdowns or the chaos of Covid19. Manage binge eating and drinking with these great practical tips.
Learn more about Josie Perry (Sports Psychologist) https://performanceinmind.co.uk/about/
Learn more about Gemma Sampson (Advanced Sports Dietitian) https://www.gemmasampson.com https://www.instagram.com/gemmasampsonnutrition
Jimmy Whelan (Professional cyclist for EF Drapac)speaks about nutrition at his first Grand Tour at the Giro d'Italia 2020. What did he eat for breakfast before a stage? What did he learn? And does he prefer burgers or pizza? Listen to find out what keeps a professional cyclist fuelled for optimal performance at a grand tour.