Gemma Sampson Nutrition

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. ------ If you are a cyclist unsure how to fuel your cycling 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. The GSN 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/gemmasampsonnutrition

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? - If you are a cyclist unsure how to fuel your cycling 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. The GSN 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/gemmasampsonnutrition www.youtube.com/@gemmasampson

How much can carbohydrate loading improve your performance as a cyclist? Is it a myth or does carb loading actually make a tangible difference? In this episode Dr Gemma Sampson invites Glen and David onto the podcast to discuss their experiences carb loading before various cycling events. Their results after carb loading included medals at the Australian Masters Championships and 20 minute peak power outputs achieved 3 hours into an event! --- If you are a cyclist unsure how to fuel your cycling 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. The GSN 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/gemmasampsonnutrition

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! 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/gemmasampsonnutrition

"Hippocrates said the surest way to health is if we could give each individual just the amount of nourishment and exercise. He was talking about personalised medicine and periodised training and nutrition - He was on to something! He didn't know why or how, but now we do - the answer is hormones." In this episode Dr Nicky Keay talks about her upcoming book Hormones, Health and Human Potential and discusses with Dr Gemma Sampson what this means for you and how apply it throughout all life stages. Learn more about Dr Nicky Keay, her book and upcoming events: https://nickykeayfitness.com Test your nutrition knowledge and see where you could improve your fuelling strategy for peak performance http://www.gemmasampson.com/ceacq You can find Gemma at http://www.gemmasampson.com http://www.instagram.com/gemmasampsonnutrition

Professional cyclist Lauren De Crescenzo used to think that being thin was the key to success. But instead it led to injuries and spending all her time and energy obsessing about what she was eating and how much she was exercising. In this episode Dr Gemma Sampson explores what helped Lauren shift from appearance focused disordered eating to fuelling for performance. Today Lauren is a positive role model showing young girls just how much food it takes to do badass power on the bike and demonstrate that they can pursue a career centered on strength, not just appearance. Anyone listening who struggles with their nutrition, don't go it alone. Please reach out to a qualified sports dietitian like myself for support. You can also head over to http://www.gemmasampson.com/ask to ask sports nutrition questions for a future episode. You can find Gemma at http://www.gemmasampson.com http://www.instagram.com/gemmasampsonnutrition

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. Join the GSN Cycling Nutrition Membership: www.gemmasampson.com/join You can find Gemma at www.gemmasampson.com www.instagram.com/gemmasampsonnutrition

Welcome back! In this episode, Advanced Sports Dietitian Dr Gemma Sampson updates what's been happening since the last episode, including finally attending graduation, a major seachange and cycling nutrition updates. She introduces the Gemma Sampson Nutrition (GSN) Cycling Nutrition membership which you can win a month free access to when you submit your nutrition questions for next month's Ask a Sports dietitian podcast segment. Ask A Sports Dietitian your nutrition questions: https://www.gemmasampson.com/ask Join the GSN Cycling Nutrition Membership: www.gemmasampson.com/join You can find Gemma at www.gemmasampson.com www.instagram.com/gemmasampsonnutrition

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.

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.

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.

Gemma Sampson is an Australian Advanced Sports Dietitian based in Girona working with endurance athletes to fuel training and competition for optimal performance. With this podcast she aims to inspire people to move more, eat mindfully and fuel their training.

Hayden McCormick rides for Black Spoke Pro Cycling team and has recently begun racing ultra-cycling events including the Tuatara in New Zealand which he won and Badlands where he came second. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Hayden talks about his experiences with food and nutrition during ultra cycling events and the differences between racing Tuaratara in New Zealand and the Spanish desert for Badlands.

Steve Cummings has over 15 years of experience racing in the Pro Peloton, now working as a DS with Team Ineos. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Steve talks about what he learnt about nutrition and food as a pro athlete, what has changed over his career, what's different post retirement and the advice he has for up and coming bike racers.

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.

Sophie Grace Holmes is a coach and ultra-endurance athlete training with Cystic Fibrosis. Diagnosed at infancy she was told from a young age that she would be lucky to survive her teens. In our podcast interview Sophie shares what nutrition looks like for someone with Cystic Fibrosis, how she has never let it limit her and how she aims to inspire others with Cystic Fibrosis (and those without) to live more active healthier lifestyles.

Brodie Chapman is an Australian professional cyclist riding for FDJ Nouvelle-Aquitaine Futuroscope. She has been following a vegan diet for over 12 years and shares her thoughts on how incorporate a more plant based approach, things to consider when going vegan and plenty of nutrition tips as a vegan cyclist.

Jess Allen (Mitchelton Scott rider) talks about the difference between off-season and on-season nutrition as a pro cyclist. Learn how she stays fuelled on the bike and what has she been cooking up in her hotel room during quarantine back home in Perth.

Josie Perry, Sports Psychologist at Performance in Mind speaks about how to continue eat and drink well despite stress, lockdowns or the chaos of Covid19. Manage binge eating and drinking with these great practical tips. Learn more about Josie Perry (Sports Psychologist) https://performanceinmind.co.uk/about/ Learn more about Gemma Sampson (Advanced Sports Dietitian) https://www.gemmasampson.com https://www.instagram.com/gemmasampsonnutrition

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.