Dr Gemma Sampson - Advanced Sports Dietitian

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Dr Gemma Sampson - Advanced Sports Dietitian

Sports Nutrition for cyclists. Dr Gemma Sampson - Advanced Sports Dietitian Performance sports nutrition for cyclists.

Dr Gemma Sampson - Accredited Sports Dietitian

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 🥶

.cc

07/04/2025

The inaugural Community Live here in Mallorca was a vibe.

So many awesome people and conversations all connected by our love for the bike.

If you missed it - you missed out!

Thanks to those who shared their company and stories with me on and off the road.

Until we meet again - stay fuelled!

04/04/2025

Living my best life practicing what I preach.

Riding bikes in beautiful places, meeting interesting people and reminding them to hydrate and fuel their ride at the Community Live.

Fuelled with
1 bellis bar
1 bar
2 bottles mix (from decathlon)
2 cans of coke
A coffee and
Foccacia with ham and cheese

03/03/2025

🗓️ Fuel Your Ride this March

Join me for three exciting events this March designed specifically for cyclists looking to enhance their performance through targeted nutrition.

📅 March 19th: Ask a Sports Dietitian - Fuelled Members Q&A
Got burning questions about nutrition for cycling? Join me for an interactive Q&A session with other Fuelled members! I’ll be answering your queries live to help you fuel your rides better and achieve your cycling goals.

📅 March 25th: Mallorca 312 Race Nutrition Workshop
Preparing for the Mallorca 312? Don’t miss your cutoff without the right nutrition strategy! This workshop will focus on optimal fuelling techniques specifically for Mallorca 312. Learn how to prepare your body for peak performance.

📅 March 27th: Fuel Your Ride: Cycling Nutrition Workshop
This comprehensive session will cover everything you need to know about cycling nutrition—from everyday fuelling to race-day strategies. Let’s make sure you’re ready to ride your best while managing weight effectively!

✨ Don’t miss out on these opportunities to optimise your nutrition and level up your cycling performance!

👉 www.gemmasampson.com

05/02/2025

What’s your Three Peaks nutrition plan?

With 235km and >4000m of elevation to conquer in 13 hours you don’t want to leave your nutrition to the last minute!

What you eat before, during and after an event like 3 peaks will make or break your experience and performance.

Join me in this upcoming workshop to create a race nutrition plan that you can test, tweak and practice ahead over the next month to have the best day on the bike.

3 Peaks Race Nutrition Planning Workshop (Online)
Thursday 13th February
6PM AEST

Tickets: www.gemmasampson.com/events

24/01/2025

What muesli bars do you recommend?

For low-moderate intensity rides, solid food like muesli bars can be a convenient cost effective fuel choice that doesn’t break the bank.

These options range from 17-38g of carbs per bar for less than a dollar each.

Things to consider:

Texture: how dry, chewy, sticky it is to eat

How easy you can open the packet when on the move

Does it crumble, dissolve or disintegrate like chocolate in the heat or in your back pocket

Flavour fatigue is a big deal, so having plenty of options on hand means you’ll be more likely to fuel your rides.

For more tips and advice how to fuel your cycling goals join my cycling nutrition membership FUELLED

Join during Tour Down Under and save 25%

Use code TDU25 before 27th January

Learn more www.gemmasampson.com

21/01/2025

Simplify your sports nutrition.

Everyday nutrition
Training nutrition
Plus Race nutrition (tested in training).

Adapt on a daily basis before, during and after to find your unique framework according to your goals.

Join my Fuelled team and I’ll teach you how.

25% during TDU ⬇️
www.gemmasampson.com

09/12/2024

Find yourself a nutrition strategy that works 365 days of the year.

What you do on 364 days makes much bigger impact than one day in isolation.

Ready to learn a new approach to fuelling?

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

Learn more www.gemmasampson.com

24/11/2024

November weekend riding in Mallorca.

Where I rode, what I saw and how I fuelled my rides.

Base of 50g carbs per hour always - real food adjusted based on the intensity of the ride.

📸 .spinelli

06/11/2024

// NEW PODCAST EPISODES //

Have you listened to the latest Fuelled podcast episodes?

Each week I chat with guests and share my nutrition thoughts and tips to help you fuel and perform your best.

E68 Myths of Menopause with Dr Nicky Keay
E69 What to eat on an overseas cycling camp riding coast-to-coast across Italy
E70 Getting started is the problem (and how to overcome it)
E71 Cycling Stories with Svein Tuft: Training, nutrition & life lessons .tuft
E72 Why I don’t recommend 1200kcal diets for women

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

www.gemmasampson.com/podcast

26/10/2024

I love this cycling community!

It’s hard to wipe the smile off my face when I’m on the bike.

All I need to do now is learn to take photos while riding in the tempo groups with the big boys 😂

Thanks and for the ride.

📸

Address

Sydney, NSW
17001

Website

https://www.gemmasampson.com/

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