Fuelled with Dr Gemma Sampson
47 episodes - English - Latest episode: about 14 hours ago -Dr Gemma Sampson is an Australian Advanced Sports Dietitian and Sports Nutrition expert fuelling peak performance for amateur and elite cyclists.
Find Gemma at www.gemmasampson.com
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Episodes
33. 15 Life Lessons I Wish I Learned Earlier After 15 Years Working As A Dietitian
December 05, 2023 18:00 - 45 minutes - 62.5 MBHow 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...
32. Are you scared to stop exercising in case you gain weight?
November 28, 2023 19:00 - 5 minutes - 7.56 MBI 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...
31. How Tim Cutler won Dirty Warrny fuelling 138g carbs per hour!
November 24, 2023 02:12 - 26 minutes - 36.8 MBOne 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 discus...
30. I know what to do but I'm not doing it
November 14, 2023 18:00 - 15 minutes - 22.1 MBHave 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 at www.gemmasampson.com www.instagram.com/gemmasampsonnutrition www.youtube.com/@gemmasampson
29. Relative Energy Deficiency in Sport (REDs) cycling performance and health
November 08, 2023 01:43 - 26 minutes - 37.1 MBRelative 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.c...
28. REDs recovery with Kaia Schmid
October 17, 2023 18:00 - 21 minutes - 30.6 MB"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...
27. Cyclists fighting cancer and Race Across America with Rich Salisbury
October 10, 2023 22:46 - 48 minutes - 66.6 MBWhat 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 ...
26. HALT! Food rules and emotional eating
October 03, 2023 18:00 - 16 minutes - 22.3 MBHave 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 tha...
25. 10 reasons why you should see a sports dietitian (even if you aren’t a professional athlete)
September 26, 2023 19:00 - 20 minutes - 28.6 MBHave 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...
24. What to do when weight loss isn't progressing the way you expect? (Ask a sports dietitian)
September 19, 2023 19:00 - 16 minutes - 23.2 MBAre 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' ...
23. Trying to improve versus training new nutrition habits?
September 12, 2023 19:00 - 11 minutes - 16.4 MBHave 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...
22. Where do you start with your nutrition?
September 05, 2023 19:00 - 10 minutes - 14.6 MBWhere 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 th...
Where do you start with your nutrition?
September 05, 2023 19:00 - 10 minutes - 14.6 MBWhere 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 th...
21. Cycling nutrition made easy
August 23, 2023 01:54 - 9 minutes - 14 MBDo 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. Episode show notes: www.gemmasampson.com/podcast/21 ------ Ready to fuel your cycling peak performance on and off the bik...
Cycling nutrition made easy
August 23, 2023 01:54 - 9 minutes - 14 MBDo 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 Ge...
20. Sugar water to fuel cycling?
April 04, 2023 17:36 - 5 minutes - 186 MBShould 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. Episode show notes: www.gemmasampson.com/podcast/20 ------ If you are a cyclist unsure how to fuel your cycling for peak performance, Join the Fuelled Cycling Nutrition Team. Learn how to apply the cycling nutrition framework to build...
19. What is stopping you?
March 02, 2023 23:53 - 2 minutes - 77.8 MBWhat 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? Episode show notes: www.gemmasampson.com/podcast/19 - If you are a cyclist u...
18. How carb loading improved performance in Masters cycling
February 09, 2023 11:41 - 39 minutes - 1.27 GBHow 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! Episode show notes: www.gemmasampson.com/podcast/1...
17. How do I stop being so fatigued after long rides? (Ask a sports dietitian)
December 11, 2022 23:23 - 5 minutes - 112 MBDo 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! Episode show notes: www.gemmasampson.com/podcast/17 If you are a cyclist feeling unsure of how to eat to best fuel your cycling t...
17. Ask a sports dietitian: How do I stop being so fatigued after long rides?
December 11, 2022 23:23 - 5 minutes - 112 MBDo 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...
16. Hormones, Health & Human Potential With Dr Nicky Keay
October 18, 2022 07:37 - 1 hour - 1.3 GB"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 stag...
15. Fuelling for performance. Not for appearance with Lauren De Crescenzo
October 09, 2022 23:01 - 26 minutes - 1.07 GBProfessional 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 demons...
14. Nutrition coaching: A-grade cyclist preparing for Nationals with Steven Mayers
October 04, 2022 13:02 - 57 minutes - 2.64 GBYou 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 perfor...
Episode 14. Nutrition coaching: A-grade cyclist preparing for Nationals
October 04, 2022 13:02 - 57 minutes - 2.64 GBYou 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 perfor...
13. Ask a sports dietitian with Dr Gemma Sampson
September 19, 2022 06:17 - 5 minutes - 770 MBWelcome 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://ww...
12. Dr Jamie Pugh (Researcher) Probiotics for endurance athletes
June 16, 2021 19:32 - 17 minutes - 15.5 MBDr. 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. Episode show notes: www.gemmasampson.com/podcast/12
11. Sammy Munday (Team Novo Nordisk) Pro cycling with Type 1 Diabetes
May 18, 2021 17:08 - 22 minutes - 20.6 MBSammy 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. Episode show notes: www.gemmasampson.com/podcast/11
10. Dr Nicky Keay (Exercise Endocrinologist) Low Energy Availability in Athletes
March 19, 2021 18:18 - 34 minutes - 31.6 MBDr 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. Episode show notes: www.gemmasampson.com/podcast/10
9. Move more, eat mindfully, fuel your training
March 16, 2021 15:53 - 7 minutes - 16.9 MBGemma 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. Episode show notes: www.gemmasampson.com/podcast/9
8. Hayden McCormick - Fuelling ultra cycling. Tuatara vs Badlands
March 05, 2021 12:24 - 30 minutes - 27.5 MBHayden 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. Episode show notes: www.gemmasampson.com/podcast/8
Hayden McCormick - Fuelling ultra cycling. Tuatara vs Badlands
March 05, 2021 12:24 - 30 minutes - 27.5 MBHayden 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 Learnings from the pro peleton
February 19, 2021 18:33 - 19 minutes - 17.4 MBSteve Cummings has over 15 years of experience racing in the Pro Peleton, 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.
7. Steve Cummings - Learnings from the pro peloton
February 19, 2021 18:33 - 19 minutes - 17.4 MBSteve 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. Episode show notes: www.gemmasampson.com/podcast/7
Steve Cummings - Learnings from the pro peloton
February 19, 2021 18:33 - 19 minutes - 17.4 MBSteve 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.
Steve Cummings Learnings from the pro peloton
February 19, 2021 18:33 - 19 minutes - 17.4 MBSteve 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 - Supersapiens and the Stupid 7 Everesting Project
January 21, 2021 10:04 - 38 minutes - 34.8 MBTill 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.
6. Till Schenk - Supersapiens and the Stupid 7 Everesting Project
January 21, 2021 10:04 - 38 minutes - 34.8 MBTill 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. Episode show no...
5. Sophie Grace Holmes - Triathlon training with Cystic Fibrosis
January 04, 2021 23:35 - 36 minutes - 33.3 MBSophie 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. Episode show notes: www.gemmasampson.com/podcast/5
Sophie Grace Holmes - Triathlon training with Cystic Fibrosis
January 04, 2021 23:35 - 36 minutes - 33.3 MBSophie 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 (FDJ) - Vegan nutrition as pro cyclist
December 09, 2020 09:18 - 29 minutes - 27.2 MBBrodie 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.
4. Brodie Chapman (FDJ) - Vegan nutrition as pro cyclist
December 09, 2020 09:18 - 29 minutes - 27.2 MBBrodie 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. Episode show notes: www.gemmasampson.com/podcast/4
Jess Allen (Mitchelton Scott) - off season vs on season cycling nutrition
December 01, 2020 17:51 - 21 minutes - 19.9 MBJess 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.
3. Jess Allen (Mitchelton Scott) - off season vs on season cycling nutrition
December 01, 2020 17:51 - 21 minutes - 19.9 MBJess 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. Episode show notes: www.gemmasampson.com/podcast/3
Josie Perry (Sports Psychologist) Strategies to manage stress eating or drinking in Lockdown
November 24, 2020 19:39 - 25 minutes - 23.4 MBJosie 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
2. Josie Perry (Sports Psychologist) Strategies to manage stress eating or drinking in Lockdown
November 24, 2020 19:39 - 25 minutes - 23.4 MBJosie 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/ Episode show notes: www.gemmasampson.com/podcast/2 Learn more about Gemma Sampson (Advanced Sports Dietitian) https://www.gemmasampson.com https://www.instagram.com/gemmasampsonnutr...
Jimmy Whelan (Pro Cyclist EF Drapac) nutrition at Giro D'Italia 2020
November 23, 2020 16:23 - 20 minutes - 18.9 MBJimmy 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.
1. Jimmy Whelan (Pro Cyclist EF Drapac) nutrition at Giro D'Italia 2020
November 23, 2020 16:23 - 20 minutes - 18.9 MBJimmy 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. Episode show notes: www.gemmasampson.com/podcast/1