80. Tour Down Under 2025: What’s changed in cycling sports nutrition since 2019?
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 fuelling strategies.
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TRANSCRIPT
Transforming Cycling Nutrition: A New Era of Fueling for Performance
Welcome back, fellow enthusiasts of cycling and nutrition. As I stand here at the Tour Down Under, watching the riders come in after completing stage one, I’m filled with a sense of excitement about the evolving world of cycling nutrition. Over the past five or six years, I’ve observed significant changes in the pro peloton, and I’d like to share some insights into this transformation.
A Shift in Cycling Culture
Just today, I was discussing with some amateur riders at the Hilton about how dramatically the culture around nutrition has shifted. It wasn’t long ago that the mentality of “eating is cheating” was prevalent, leading many to under-fuel during races. This mindset is changing, and more athletes are recognizing the importance of fueling for performance rather than merely getting by on empty.
The Impact of Environment on Food Choices
It’s incredible to see how one person can inspire a group to change. A couple of years ago, riders wouldn’t think of eating before embarking on a ride, and they'd barely eat during it. Post-ride, the beer and feast culture led to struggles on subsequent days. But now, these riders are embracing breakfast, on-bike fuel, and finding what works best for them—whether it be real food, energy bars, or drink mixes. It all began with one person stepping out of the norm.
The role of our environment in shaping our food choices cannot be underestimated. Positive reinforcement from those around you can encourage better fueling strategies. During my doctoral research, I found that athletes often under-fuel intentionally, fearing weight gain or performance loss. In reality, proper fueling enhances performance, recovery, and even aids in weight management.
The Psychology of Nutrition
Much of my work goes beyond discussing food; it delves into the psychology surrounding it. It’s about understanding the influences affecting your choices and breaking free from the myths and rules that don’t serve you. Reflecting on your own habits and motivations can drive significant improvement in your performance and overall well-being.
A Challenge to You
I challenge you to reassess your approach to nutrition. Experiment with different fueling strategies—more before, during, and after your sessions. Every athlete is unique, so take the time to discover what aligns best with your needs. Fueling correctly can be the missing link in enhancing your energy levels, performance, and body composition.
Join the Conversation
I’m about to jump onto a podcast, eager to answer more of your pressing sports nutrition queries. Every month, I offer an in-depth Q&A session on sports nutrition, which becomes available to members of my community. You can join my membership with a special discount during the Tour Down Under. Let’s tackle questions ranging from dietary adjustments for specific health conditions, like celiac disease, to optimal protein, supplements, and more.
Join me as we explore simpler, more effective strategies tailored for your lifestyle and nutrition goals. Empower your rides with the right fuel, and together, let's usher in this new era of cycling nutrition. Don’t forget to like, subscribe, and most importantly, fuel your ride for success. See you next time!
Dr. Gemma Sampson
