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. 

I share my personal journey of deciding to quit a goal I had set for myself—to participate in a triathlon. Reflecting on my experiences from 10 years ago when I did my first triathlon and how it played a critical role in my life post-divorce, I examine why sometimes it's okay to let go of goals. I discuss the importance of understanding your true motivations and eliminating external pressures when setting goals.

Over the last few months, I found myself not enjoying the training process, especially running, which had always been a challenge for me. From my love of swimming and cycling to my aversion to running, I explain how these realisations led me to reassess my decision. I had signed up for an Olympic triathlon to mark the 10-year anniversary of my first race but came to realise that my 'why' had changed. Forcing myself to complete the triathlon would be unsustainable and unfulfilling, driven more by external validation than personal joy. I emphasise the importance of engaging in activities that bring genuine happiness and fit into one's life realistically, rather than pushing through goals that don't resonate anymore. Recognising these signs and making the decision to quit isn't a failure; rather, it's an acknowledgment of one's evolving desires and priorities.

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!

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.

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 fueling during training to save calories for later, and the misconceptions about easy training sessions not needing fuel. I emphasise the importance of a smart fueling 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 optimize 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!

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, 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'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.

This year my intention for 2024 was to have a year of joy. Where I looked back and the overwhelming memory was of laughter smiles, shared moments with friends and family that just filled my heart.

Which meant a few changes, working differently and creating more time and space to spend time with friends, exercise and do more for me.

So, as we wrap up the end of 2024 let me share my key life lessons of this joyful year.

In this episode of the Fuelled Podcast, Dr. Gemma Sampson dives into the topic of intermittent fasting and its implications for athletes wanting to lose weight. She explores key considerations such as the importance of goal setting, proper fuelling strategies around training sessions, and the potential drawbacks of fasting for performance and body composition.

In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and true 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.

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 fuelling, 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.

In this episode, host 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 fuelling.

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.

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.

His mission is to help others tap into their strength—on and off the bike. - become the strongest possible cyclist & human.

Earlier this year he was involved in a traumatic hit and run accident that has really put that motto Start Moving Forward to the test.

I invited him to share his journey of how strength, nutrition, cycling and faith has helped him to start and continue moving forward after major set back. I hope you enjoy!

Everyone hates this answer! 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 coeliac 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.