50 episodes

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

Fuelled with Dr Gemma Sampson Dr Gemma Sampson

    • Health & Fitness
    • 5.0 • 1 Rating

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

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

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

    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 min
    49. Fuelling a Kona slot at Ironman NZ with triathlete Dan Barry

    49. Fuelling a Kona slot at Ironman NZ with triathlete Dan Barry

    What does it take to fuel a Kona slot when you are an Ironman triathlete? Today I have invited Dan Barry, a triathlete and previous client onto the podcast to share his experience learning how to optimise his everyday, training and race nutrition through 1:1 sports nutrition coaching. He recently won his Age Group, breaking 9 hours at Ironman New Zealand achieving his goal to race at Ironman World Championships in Kona later this year. Listen to hear what changed in his nutrition, how he fuelled his Ironman race, what surprised him about levellling up his nutrition and more.


    Episode show notes: www.gemmasampson.com/podcast/49
    __________________
    You can find Gemma at

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

    • 50 min
    48. What motivates you? What is your why?

    48. What motivates you? What is your why?

    Have you ever thought about what motivates you?

    What drives you to do the things that you do or don’t want to do?

    I’ve been speaking with a number of people lately about the topic of motivation and how it influences us, how it shifts how it changes throughout different phases of our life or even different seasons of the year.

    Whether it’s a goal that we are working towards or a behaviour we want to change, understanding what motivates us can be critical component of progress and success

    At the start of the year, many people start off with strong intentions and resolutions to transform aspects like health, fitness, but if we don’t get clear on the what it is important, we may be less likely to succeed as the busyness of life takes over.

    Episode show notes: www.gemmasampson.com/podcast/48
    __________________
    You can find Gemma at

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

    • 8 min
    47. Cycling is a weight sensitive but not a weight making sport.

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

    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

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

    46. Plant based sources of iron: 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

    • 15 min
    45. Tracking your menstrual cycle as a female athlete

    45. Tracking your menstrual cycle as a female athlete

    For female cyclists, and female athlete, there is a lot of debate about whether our menstrual cycles influence our performance... how, when and what to do about it.

    A recent systematic review and meta-analysis concluded that performance may be reduced during the early follicular phase (which starts with the arrival of your period) but the quality of evidence was poor and inconclusive. Some women actually feel and form BETTER when they have their period!

    This is likely because there is HUGE variation in the way the menstrual cycle affects women.

    Some get no symptoms at all, while others are bed bound, cramp, bloated or even vomit at certain stages of their cycle.

    What to do?

    Episode show notes: www.gemmasampson.com/podcast/45
    __________________
    You can find Gemma at

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

    • 12 min

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