Dr Gemma Sampson - Advanced Sports Dietitian

13/10/2025

I tried to cycle around Mallorca…

09/10/2025

Race nutrition isn’t healthy nutrition.

09/10/2025

I told my client to swap oats for rice bubbles at breakfast

Why?

Because they needed a nutrition strategy tailored to their goals and training that specific day.

Racing nutrition focuses on performance
Everyday nutrition prioritises health.
Training nutrition optimises both by fuelling before, during and after.

Oats are great for an everyday breakfast - but for my client who needs >120g of carbs before their race... the fibre content is a fast track to feeling really full, bloated and underfuelling before a key event.

It’s not about it being good or bad, but learning how the foods we eat in one context for health can sometimes compromise our performance when it comes to race day.

Because as my fuelled athletes know, race day nutrition isn’t everyday nutrition.

Ready to learn a new approach to fuelling? 

Here’s how I can help:
🚀 1:1 nutrition coaching
⛽️ Join Fuelled cycling nutrition team
📆 Attend a nutrition workshop
🎧 Listen to the Fuelled podcast
🎥 Follow on YouTube
👉🏻Read blog posts on my website

Send me a DM or learn more at www.gemmasampson.com

   

27/09/2025

When your pro rider friend says “do you want to join me on this ride?”

You say yes and fill your pockets with lots of fuel.

Because it’s better be over prepared when going on a ride where you don’t know what the route, distance or intensity is going to be!

I had more in my pockets but fuelled with:
⛽️ 80g bottle of Skratch mix (80g carbs)
⛽️ Maurten bar (40g carbs)
⛽️ MNSTRY gel with caffeine (40g carbs)
⛽️ A few juicy oranges at the feed zone

The payoff?

A fun day out on the bike meeting cool people, discovering a new brand of gels I like and my second-best time up the climb.

But the real win of the day was plenty of Spanish practice and refuelling at the paella party.

20/08/2025

Maple syrup instead of energy gels?

Can You Really Fuel a Bike Ride With Maple Syrup?

In this episode, I dive into the use of maple syrup as a fuel source for cycling. I explore its nutritional benefits, the practicalities of storing and trans...

19/08/2025

Nutrition for Masters cyclists in their 50s and 60s

Josh shares what’s working for him as a masters cyclist

In this conversation with Josh Brandwene, I talk about the importance of nutrition and hydration for cyclists, especially as we get older. We dive into how i...

18/08/2025

Cycling Nutrition Mistakes I MADE So You Don't Have To!

Brookmyer shares the mistakes she made with her nutrition as a female cyclist

In this conversation, I sit down with Brookmyer McIntyre to talk about the common mistakes athletes make in sports nutrition, particularly in cycling. Brookm...

17/08/2025

Nutrition propaganda I'm not falling for (as a sports dietitian)

I’ve changed a few things in my practice over a years as a dietitian moving from working in malnutrition, coeliac disease, oncology and inherited metabolic disorders to specialising in sports nutrition

Join me as I break down some of the most common misconceptions in cycling nutrition in this insightful episode. As a sports dietitian specializing in cycling...

14/08/2025

🎙️Overcoming the mental battle to fuel in a society that suggest you don’t ‘need’ food is a challenge many people face.

I loved having share her experience learning from all the nutrition mistakes she has made as a cyclist so you don’t have to!

Listen to us dive into the mental battles surrounding nutrition, the significance of hydration, and the need for strategic planning based on training intensity.

🎧Listen to Fuelled with Dr Gemma Sampson podcast or watch on YouTube

E101. I Made All the Cycling Nutrition Mistakes So You Don’t Have To! Brookmyer McIntyre

www.gemmasampson.com/podcast/101

04/05/2025

You know you’re a cyclist when…

You get excited about ordering a bowl of rice at the restaurant.

Good times Sushi carb loading with .steels

30/04/2025

Kill the Hill ✅

I usually ride around the mountains - not up them! 🤯

I do enjoy a good challenge and pushing my limits though.

With only a few opportunities each year to ride to the highest point of Mallorca it was definitely worth it

Especially with food, espresso and emergency blankets at the top 🥶

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