Have you ever stepped on the scales, seen a higher number and felt your stomach drop? In this episode I unpack why that happens—and why it usually isn’t body fat. I explain the day-to-day variables that move your weight up and down (carbohydrate intake, salt, fluids, travel, big training days and the week before your period), and how to read those fluctuations without panicking or self-sabotaging.

 Is it possible to go on holidays or travel for work without coming home a few kilos heavier? Absolutely. In this episode of Fuelled, I share practical and realistic strategies to help you maintain your weight while still enjoying travel, conferences, and holidays.

In this episode, I sit down with Australian pro triathlete Grace Thek to talk about her transition from middle distance to full distance triathlon. Grace recently made her debut at Challenge Roth, and she opens up about how her training and nutrition had to shift to meet the demands of racing long distance.

She shares what it was like overcoming injuries, how she gradually built up her fueling strategy to hit 94 grams of carbs per hour, and why consistency was key to maintaining energy right through to the finish. We also chat about the lessons she’s learned along the way, the importance of practicing nutrition in training, and her advice for new triathletes — from enjoying the journey to being well-prepared on race day.

I unpack one of the most common phrases I hear from athletes and active individuals: “I don’t need it.” Whether it’s a short ride, an easy session, or a busy day, the assumption that fuelling isn’t necessary can come at a significant cost.

In this episode, I sit down with Brooke Meyer McIntyre, a dedicated cyclist and social media strategist, to delve into her experiences and learnings in the world of cycling and nutrition. Brooke shares her journey from university rowing to cycling, discussing the pivotal moments and challenges she faced along the way. We explore her nutritional mistakes, the importance of proper fuelling, and the psychological aspects influencing diet and performance. Brooke sheds light on the transformation in her performance once she started to properly fuel her training, highlighting the significance of a balanced approach to food.

I open up about a deeply personal moment - the time I nearly walked away from being a sports dietitian. It's easy to see success from the outside, but behind the scenes, we all face self-doubt, criticism, and burnout. I share the emotional rollercoaster of feeling like a failure, dealing with online negativity, and why I ultimately chose not to give up.

Can you use maple syrup to fuel your bike rides? While it may sound unorthodox, many cyclists are turning to wholefood alternatives like maple syrup for quick, digestible carbohydrates during training or racing. I break down the numbers, look at serving sizes using soft flasks, and compare the carb content to energy gels.

In this episode, I discuss the pivotal role of nutrition in cycling performance. I debunk common myths around cycling nutrition such as the necessity of extreme dieting, the demonization of sugar, and the misconception that weight loss always leads to better performance. I emphasize the importance of context-specific fueling, the benefits of real food during slower rides, and the high costs of under-fueling. I also highlight how appropriate nutrition can improve power output, body composition, health, and overall performance. The episode concludes with an invitation for you to join my cycling nutrition team for personalized guidance and resources.

this episode covers the importance of nutrition for peak performance. Learn about the benefits of smart fueling strategies, real food choices, and how to optimise your diet for energy, recovery, and overall health. Discover the parallels between low-intensity training and effective nutrition, and get inspired to make sustainable changes. Featuring practical advice from seasoned athletes and actionable tips to elevate your cycling experience, this episode is a must-watch for any enthusiastic cyclist.

In this episode, I tackle the common pitfalls and misconceptions around nutrition for cyclists. I emphasize the importance of a personalized fueling strategy tailored to individual goals—whether that’s winning the Tour de France or completing a century ride. I share my philosophy on achieving peak performance through balanced nutrition rather than extreme diets. I also reflect on goal-setting, the importance of consistency over perfectionism, and the value of small, incremental changes. Lastly, I offer practical advice for maintaining motivation and overcoming setbacks

In this episode, I share my personal journey of overcoming challenges in my cycling training, particularly my struggles with climbing. I discuss my current challenge of improving my time on a local climb and the importance of mindset, pushing boundaries, and proper nutrition. I emphasise the role of a tailored fueling strategy for peak performance both on and off the bike. I also explain how my training routine and nutritional strategies are preparing me for an upcoming event in France that involves significant climbing. My approach includes experimenting with fuelling in hot weather and adjusting my nutrition to maximise my performance and recovery.

In this conversation, Gemma Sampson discusses the importance of recovery nutrition, particularly focusing on recovery shakes. She outlines the four Rs of recovery: restoring carbohydrates, rebuilding with protein, rehydrating, and revitalizing with micronutrients. Gemma emphasizes the significance of timing and context in recovery nutrition, explaining how recovery shakes can be beneficial but should not be relied upon solely. She also evaluates different recovery products, highlighting the need for personalization in nutrition based on individual needs and training demands.

In this episode, I delve into the importance of proper nutrition and fueling strategies for cyclists and endurance athletes with my guest, Jemima Cooper. Jemima shares her journey from being a ballerina to becoming an ultra runner, highlighting the challenges she faced with nutrition and how optimizing her fueling strategy was a game changer for her performance, recovery, and overall enjoyment of the sport. We discuss the significance of carbohydrates in training, the psychological barriers to fueling adequately, and the trial-and-error process to find what works best for individual athletes. This insightful conversation is essential for anyone looking to improve their athletic performance and understand the critical role of nutrition in endurance sports.

How can you fuel your bike rides? I teach cyclists three essential factors to consider: the duration of the ride, its intensity, and the type of fuel required. We break down each factor, explaining how the length of your ride affects your nutritional needs and why carbohydrates are crucial for sustained energy and performance. 

Imagine race the Three Peaks Challenge at Falls Creek and getting a 46 minute personal best and QOM because of some tweaks to your cycling nutrition strategy?

Gemma welcomes client Meredith Andrew to discuss her nutrition journey. Meredith shares her experiences transitioning from inadequate fueling to a comprehensive nutrition plan, leading to significant performance improvements and better overall health. Their conversation covers the importance of proper fuelling for training, carb loading, and breaking past misconceptions about diet.

In this episode, I share my experiences as a ride leader during the Swift Community Live event in Mallorca. I dive into the challenges of maintaining proper nutrition and recovery during long rides and discuss how things don't always go as planned. I highlight the complexities of fueling strategies tailored to different ride intensities and emphasize the critical importance of mid-ride and immediate post-ride recovery. Through a real-time example of extended wait times during a ride, I illustrate how easily nutritional plans can falter. I also provide practical advice on avoiding similar pitfalls and optimizing nutrition for both performance and recovery, helping you to fuel smarter and ride stronger.

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 conversation, I share reflections of my personal journey of learning Spanish while living in Mallorca and how they can apply to your nutrition goals.

I emphasise the importance of consistent, small daily actions in achieving language proficiency and personal goals. I discuss the challenges of language learning, the significance of having a clear motivation, and the necessity of tracking progress to stay motivated.

Finally I encourage listeners to set realistic goals and make incremental changes that align with their long-term aspirations.

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!