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.


Episode show notes: www.gemmasampson.com/podcast/10

www.youtube.com/@drgemmasampson
www.instagram.com/drgemmasampson

10. Dr Nicky Keay (Exercise Endocrinologist) Low Energy Availability in Athletes

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.

Episode show notes: www.gemmasampson.com/podcast/11

11. Sammy Munday (Team Novo Nordisk) Pro cycling with Type 1 Diabetes

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.

Episode show notes: www.gemmasampson.com/podcast/12

12. Dr Jamie Pugh (Researcher) Probiotics for endurance athletes

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.

Episode show notes: www.gemmasampson.com/podcast/14

Join the Fuelled Cycling Nutrition Membership:
www.gemmasampson.com/join 

You can find Gemma at
www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

14. Nutrition coaching: A-grade cyclist preparing for Nationals with Steven Mayers

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!

Episode show notes: www.gemmasampson.com/podcast/17

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/join
You can find Gemma at
www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

17. How do I stop being so fatigued after long rides? (Ask a sports dietitian)

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?

Episode show notes: www.gemmasampson.com/podcast/19

- 
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 a nutrition plan that works WITH your lifestyle not against it. The Fuelled team will support you to fuel peak performance for life on and off the bike.

Visit www.GemmaSampson.com/join  

You can find Gemma at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

19. What is stopping you?

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. 

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 a nutrition plan that works WITH your lifestyle not against it. The Fuelled team will support you to fuel peak performance for life on and off the bike.
Visit www.GemmaSampson.com/join  

You can find Gemma at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

20. Sugar water to fuel cycling?

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. 

Episode show notes: www.gemmasampson.com/podcast/21

------
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/drgemmasampson
www.youtube.com/@drgemmasampson

Fuelled with Dr Gemma Sampson

21. Cycling nutrition made easy

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? 

Episode show notes: www.gemmasampson.com/podcast/22

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/drgemmasampson
www.youtube.com/@drgemmasampson

22. Where do you start with your nutrition?

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. 

Episode show notes: www.gemmasampson.com/podcast/23

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/drgemmasampson
www.youtube.com/@drgemmasampson

23. Trying to improve versus training new nutrition habits?

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/ask


Episode show notes: www.gemmasampson.com/podcast/24

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/drgemmasampson
www.youtube.com/@drgemmasampson

24. What to do when weight loss isn't progressing the way you expect? (Ask a sports dietitian)

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

30. I know what to do but I'm not doing it

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

36. Let go of your attachment to the outcome. Three life lessons from 2023

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

41. Carb loading advice for 3 Peaks challenge. ASK A SPORTS DIETITIAN

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

46. Plant based sources of iron: Ask a sports dietitian

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

47. Cycling is a weight sensitive but not a weight making sport.

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 fluke

Ange 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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

50. The first few times I thought it was a fluke... Fuelling the female cyclist with Ange Hookham

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 at

www.gemmasampson.com 
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

52. Have I always had a good relationship with food?

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 at

www.gemmasampson.com 
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

53. Nutrition recommendations for masters cyclists.  ASK a sports dietitian

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 at

www.gemmasampson.com 
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

57. What's changed in pro cycling nutrition?

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.

Episode show notes: www.gemmasampson.com/podcast/59
__________________
You can find Gemma at

www.gemmasampson.com 
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

59. Why you should aim to eat 30 plants a week (and how)

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 at

www.gemmasampson.com 
www.instagram.com/drgemmasampson 
www.youtube.com/@drgemmasampson

73. What should I be eating? It depends on this.

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson
Fuelled Framework: www.gemmasampson.com/join

78. Will intermittent fasting help athletes to lose weight?

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson
Fuelled Framework: www.gemmasampson.com/join

79. Embracing a Year of Joy: Life Lessons from 2024

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 at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson
Fuelled Framework: www.gemmasampson.com/join

80. Tour Down Under 2025: What's changed in sports nutrition

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.

81. Should I stop drinking alcohol?

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.

82. Breaking Lee *Hollywood* Turner's 'nothing tastes as good as skinny feels' mindset

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!

83. Are you making these 5 Cycling Nutrition Mistakes?

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.

84. 11 Years Ago, I Believed THIS About Nutrition... Do I Still?

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!

85. Don't make this mistake! Check your sports nutrition cupboard.

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.

86. Learning Spanish reminded me how important this is

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.

87. Navigating Sodium Needs in Endurance Sports with Dr Alan McCubbin

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.

88 Should you use Chat GPT to create a meal plan?

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.

Episode show notes: www.gemmasampson.com/podcast/1

1. Jimmy Whelan (Pro Cyclist EF Drapac) nutrition at Giro D'Italia 2020

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.

Episode show notes: www.gemmasampson.com/podcast/6

6. Till Schenk - Supersapiens and the Stupid 7 Everesting Project

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

Dr Gemma Sampson

Pinned to spotlight

Popular tracks