Fuelled With Dr Gemma Sampson podcast

10:58

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.…

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87. Navigating Sodium Needs in Endurance Sports with Dr Alan McCubbin 47:45

6 weeks ago47:45

47:45

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.…

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86. Learning Spanish reminded me how important this is 10:23

7 weeks ago10:23

10:23

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.…

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85. Don't make this mistake! Check your sports nutrition cupboard. 17:48

9 weeks ago17:48

17:48

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!…

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84. 11 Years Ago, I Believed THIS About Nutrition... Do I Still? 28:02

9 weeks ago28:02

28:02

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.…

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83. Are you making these 5 Cycling Nutrition Mistakes? 34:28

13 weeks ago34:28

34:28

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!…

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82. Breaking Lee Hollywood Turner's 'nothing tastes as good as skinny feels' mindset 34:28

13 weeks ago34:28

34:28

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.…

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81. Should I stop drinking alcohol? 21:45

13 weeks ago21:45

21:45

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.…

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80. Tour Down Under 2025: What's changed in sports nutrition 5:18

14 weeks ago5:18

5:18

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…

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79. Embracing a Year of Joy: Life Lessons from 2024 10:30

18 weeks ago10:30

10:30

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…

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78. Will intermittent fasting help athletes to lose weight? 10:59

21 weeks ago10:59

10:59

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…

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77. The Truth About "Refined Sugar-Free" Recipes 19:12

22 weeks ago19:12

19:12

In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and actual 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. Show notes: www.gemmasampson.com/podcast/77 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join…

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76. Cycling through Pregnancy with Rebecca Charlton 53:15

23 weeks ago53:15

53:15

In this episode host 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 fueling, 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. Show notes: www.gemmasampson.com/podcast/76 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join…

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75. Fuelling 6h Ironman Training with Cody Beals 50:07

24 weeks ago50:07

50:07

In this episode, 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 fueling. 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. Show notes: www.gemmasampson.com/podcast/75 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join…

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74. Derek Teel: Start moving forward after setback through faith, strength, nutrition and vision 1:34:28

25 weeks ago1:34:28

1:34:28

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. Show notes: www.gemmasampson.com/podcast/74 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join…

Fuelled with Dr Gemma Sampson

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73. What should I be eating? It depends on this. 10:04

26 weeks ago10:04

10:04

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…

Fuelled with Dr Gemma Sampson

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72. Why I won't recommend 1200kcal diets for female athletes as a sports dietitian 13:00

27 weeks ago13:00

13:00

In this episode, Dr. Gemma Sampson addresses the common misconception surrounding the popular 1200-calorie diet, especially in the context of female athletes and active individuals. She emphasises that most people require more than 1200 calories just to maintain essential bodily functions. Dr. Sampson highlights the negative effects of low-calorie diets, including muscle mass loss and metabolic rate decline. She advocates for personalised, adaptive nutrition strategies to support physical activity and overall health, stressing the importance of consuming the right nutrients in adequate amounts. Through personal anecdotes and studies, she illustrates the benefits of a well-rounded diet that exceeds minimal energy requirements, leading to sustainable long-term health outcomes. Episode show notes: www.gemmasampson.com/podcast/72 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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71. Cycling Stories with Svein Tuft: Training, Nutrition, and Life Lessons 1:01:02

28 weeks ago1:01:02

1:01:02

In this episode, Dr. Gemma Sampson hosts former Canadian cyclist Svein Tuft for an insightful conversation. They discuss Svein's journey from professional cycling to setting up gravel touring camps, his upcoming book, and the lessons he's gathered on training, nutrition, and lifestyle balance. Svein shares his approach to coaching, the importance of listening to one's body, and how modern nutritional insights have revolutionised performance. The episode highlights the necessity of a balanced approach, real food nutrition, and the wisdom gained from experiences both on and off the bike. Episode show notes: www.gemmasampson.com/podcast/71 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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70. Getting started is the problem (and how to overcome it) 8:54

29 weeks ago8:54

8:54

In this episode, Dr. Gemma Sampson discusses the often-overlooked difficulty of getting started on personal and professional goals. She shares her own experiences with various goals, such as writing a book and improving in cycling and strength training, and highlights how starting and sticking to tasks can lead to enjoyment and achievement. Dr. Sampson emphasises the importance of accountability, body doubling, and social support to help individuals initiate and maintain progress toward their goals. She encourages listeners to take small, actionable steps towards goals, recognizing the long-term benefits and intrinsic motivation that can arise from consistent effort. Episode show notes: www.gemmasampson.com/podcast/70 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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69. What to eat on a cycling camp overseas 16:55

30 weeks ago16:55

16:55

In this episode, Dr. Gemma Sampson shares her insights and experiences as a sports dietitian assisting the Luca Cycling Club on a coast-to-coast trip in Italy. She emphasizes the critical importance of proper nutrition in enduring long cycling days, where athletes ride between 100 to 150 kilometers and climb up to 3000 meters daily. Dr. Sampson details her responsibility in preparing daily meals to ensure the cyclists are fully fueled, incorporating carbohydrates, proteins, and fats, customized to individual preferences and dietary restrictions. She highlights the significance of varied and balanced meals to prevent flavour fatigue and maintain athletes' energy and motivation. The episode also discusses the planning of ride food snacks, hydration solutions, and recovery nutrition to facilitate optimal performance and recovery. Dr. Sampson reflects on the positive feedback from cyclists, emphasizing the holistic benefits of nutrition beyond just fueling the body. Episode show notes: www.gemmasampson.com/podcast/69 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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68. Myths of Menopause with Dr Nicky Keay 40:21

31 weeks ago40:21

40:21

In this episode, Dr. Gemma Sampson welcomes back Dr. Nicky Keay to discuss perimenopause, menopause, and overall female health for athletes. Dr. Keay's upcoming book, 'The Myths of Menopause, A Guide to Increasing Your Menopause Wisdom,' addresses common misconceptions about menopause, such as the belief that it marks the end of active life and that hormone replacement therapy (HRT) is universally risky. They also explore how to manage menopause symptoms through lifestyle changes including nutrition and strength training. Dr. Keay emphasises the importance of being informed and proactive about menopause to ensure a better quality of life. Episode show notes: www.gemmasampson.com/podcast/68 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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67. Should you weigh your food? ASK A SPORTS DIETITIAN 26:19

33 weeks ago26:19

26:19

In this episode, host Gemma addresses a listener's question about the practice of weighing food portions, especially when dining out. The discussion covers topics such as the benefits of weighing food for understanding portion sizes, nutrient intake, and managing stress around eating. Gemma also highlights the potential downsides, like increased anxiety and disordered eating patterns. She provides practical tips and examples about how weighing your food can offer freedom and clarity for some, while acknowledging it's not suited for everyone. Tune in to learn how to tailor food tracking to your individual needs and goals. Episode show notes: www.gemmasampson.com/podcast/67 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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66. Sarah Gigante's nutrition strategy to fuel Tour de France Femmes 29:47

35 weeks ago29:47

29:47

In this episode, host Gemma welcomes pro female cyclist Sarah Gigante to the podcast. Sarah, who rides for AG Insurance Soudal, recently finished 7th overall in the Tour de France Femme. They discuss Sarah's nutrition journey over the past few years, her meticulous fueling strategies during races, and the vital role of team support and proper nutrition in elite cycling performance. Sarah shares insights from her experiences, including the challenges and impacts of maintaining optimal dietary habits before, during, and after races. They also reflect on how women's cycling nutrition has advanced and the importance of continuous learning and adapting in an athlete's career. Episode show notes: www.gemmasampson.com/podcast/66 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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65. Fuel is a real life human cheat code! Frankie Hall 59:11

36 weeks ago59:11

59:11

In this episode, Gemma hosts Frankie Hall, an elite female cyclist from the UK, currently riding for DUS Hutchinson Brother UK. Frankie shares her transformative journey over the past six months, emphasizing changes in her fueling strategies. She discusses the impact of proper nutrition on her performance, recounting a recent race where improved fueling allowed her to finish strong. Frankie and Gemma explore the importance of timing, nutrient intake, and overcoming restrictive eating habits to enhance both training and quality of life. Episode show notes: www.gemmasampson.com/podcast/65 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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64. Is it okay to eat a larger evening meal the night before a big competition? 11:07

37 weeks ago11:07

11:07

In this episode of 'Ask a Sports Dietitian,' Gemma responds to Clare's question about whether it's effective to eat a larger evening meal before a big event if a big breakfast is challenging. Gemma emphasizes the importance of optimising nutrition at various key time points, including the night before and the morning of the race. She discusses the significance of trial and error to find what works best for each individual and highlights different nutritional strategies, such as liquid fuels and low-fibre cereals, for those with low morning appetite or pre-race nerves. Episode show notes: www.gemmasampson.com/podcast/64 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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63. Fuel more fun with Bivo co-founder Carina Hamel 29:32

37 weeks ago29:32

29:32

In this episode, Gemma talks with Carina Hamel, a lifelong athlete, mother, and co-founder of Bivo drink bottles. Carina shares the story behind Bivo and how she and her husband identified a gap in the market for non-plastic hydration solutions for athletes and everyday use. She discusses her journey from a career in footwear product development to starting her own business, the challenges of balancing motherhood with entrepreneurship, and the importance of creating products that address real-world issues like minimizing microplastic exposure. The conversation also touches on the personal joys and challenges of parenting, finding balance, and the importance of having fun and staying active with family. Episode show notes: www.gemmasampson.com/podcast/63 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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62. Researching female nutrition requirements at Tour de France Femmes with Dr Jose Areta 35:27

39 weeks ago35:27

35:27

In this podcast episode, host Gemma interviews Dr. Jose Areta about the energy needs of female cyclists, particularly during events like the Tour de France. They discuss a recent study on energy expenditure in female athletes, highlighting surprising findings such as high daily caloric needs and energy deficits similar to male cyclists. The conversation touches on the complexity of measuring energy intake and expenditure, the challenges of conducting accurate research, and the impacts of chronic low energy availability on performance and health. Dr. Areta emphasizes the need for more extensive research on female athletes and calls for support in this area. They also discuss broader factors affecting athlete performance, such as psychological stress and sleep, advocating for a holistic approach to athlete health. Episode show notes: www.gemmasampson.com/podcast/62 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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61. Pock-it fuel fuelling pro cyclists with Lizzie Holden & Nick Schultz 40:30

40 weeks ago40:30

40:30

In this episode, host Gemma sits down with pro cyclists Lizzie Holden and Nick Schultz to discuss the concept of 'Pock-it Fuel' and its role in sports nutrition. They explore how their interest in baking and nutrition led to creating homemade training snacks. The cyclists share personal insights on the importance of fueling correctly, overcoming flavour fatigue, and incorporating variety into ride food. They dive deep into the nutritional strategies used in racing versus training, the psychological aspects of food, and the evolving understanding and acceptance of adequate fuel among pro cyclists. The conversation highlights Lizzie's and Nick's practical experiences and tips for anyone looking to optimize their performance through better nutrition. Episode show notes: www.gemmasampson.com/podcast/61 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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60. Fuelling Tour de France Femmes with Georgie Howe 41:19

41 weeks ago41:19

41:19

In this episode, Gemma sits down with Georgie Howe, a professional cyclist for Liv Jayco Alula. Georgie shares her journey from rowing in Australia to becoming a cyclist, including her struggles with non-selection for the Tokyo Olympics, transitioning into management consulting, and finding her passion for cycling during the COVID-19 lockdown. She discusses the physical and mental challenges she's faced, such as significant weight changes and amenorrhea, and emphasizes the importance of proper fuelling in sports. Georgie also talks about participating in a study on energy expenditure during the Tour de France, revealing the high caloric demands of the race and the impact of nutrition on performance and recovery. Episode show notes: www.gemmasampson.com/podcast/60 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson…

Fuelled with Dr Gemma Sampson

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59. Why you should aim to eat 30 plants a week (and how) 11:30

41 weeks ago11:30