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

15/04/2026

Strawberry post-ride recovery smoothie

13/04/2026

🇧🇪 Belgium block with

12/03/2026

Food is neither good nor bad.

Unless it’s poisoned or you’re allergic to it…

It all comes down to timings, frequency, portions and context.

I say this almost every week to my athletes and clients.

Eating coco pops and Rice Bubbles for breakfast in every day life is a recipe for feeling hungry and snacking later - not ideal if your goal is weight loss or management.

BUT for race days they can be perfect to eat on a carb loading day or just before a big race as they sit light in the stomach and don’t make you feel full.

Meaning you can eat more and fuel better racing performance.

The food isn’t good or bad - it’s just more ideal in one scenario than the other.

Understanding what you’re eating, when and why is key to make sustainable changes that support your training.

My Fuelled Framework simplifies this into three key areas:
👉🏻 Everyday nutrition
👉🏻 Training nutrition
👉🏻 Race 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

12/02/2026

Have you ever eaten too much at one meal and then skipped the next to ‘make up for it’?

Habits like this set you up to crave sugar and binge eat later in the day.

Even if you haven’t trained today, your body needs food, energy, nutrients to stay alive, thrive, recover and perform its best.

Let each meal be a fresh start, eat regularly, make smart choices and fuel your body with intention.

10/02/2026

Team work makes the dream work.

Feeling blessed to play a role in fuelling success this last week at

📸

31/01/2026

Training camp and first races in Mallorca with

01/01/2026

New chapter with in 2026

30/11/2025

November highlights

Autumn hikes with .mallorca
Cortado rides with
Festival of light at Palma Cathedral
Birthday celebrations with .steels
Hikes with locals to old castles
Sunset walks along the promenade
Christmas lights turned on
Sick leave sleeping in the sunshine

18/11/2025

If you can’t stick with a diet long term..

It’s setting you up to fail.

Stop chasing perfection or waiting for the perfect moment to start.

There is no such thing as a perfect diet or a perfect moment.

The best diet for you is the one you can stick with when life gets chaotic.

The best moment to make a change is now.

Start where you are and rather than trying to change everything at once, focus on one or two things you can improve just a little bit and build upon.

Over time those little changes compound and result in bigger overall outcome.

Progress over perfection.

If you want support with your nutrition - send a DM with the word FUELLED and let’s chat!

Ready to learn a new approach to fuelling?

Here’s how I can help:
🚀 1:1 nutrition coaching
⛽️ Join Fuelled cycling membership
📆 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

12/11/2025

Parmesan cheese protein bar?

If you’re trying to gain weight.. maybe.

10/11/2025

Every new Fuelled member gets a 1-on-1 call with me in their first two weeks.

If you’ve been thinking about joining the Fuelled Membership, now’s the time!

All new members get a free 1:1 consultation with me to kickstart your fuelling strategy

We’ll sit down virtually for 60 minutes to look at your training, nutrition, and identify the changes that will make the biggest impact on your health or performance goals.

It’s your chance to ask me anything about what you are stuck on with your nutrition and prioritise your fuelling strategy.

Last week I had a call with a new member who was feeling overwhelmed with nutrition to support their triathlon goals.

Within 60 minutes we identified that they weren’t eating enough in their everyday nutrition.

This was having a direct impact on their energy for training, recovery and overall performance. Without addressing it.. they were high risk for REDs.

My nutrition advice?

Focus on their EVERYDAY nutrition and start nailing the basics before moving onto TRAINING nutrition component within the FUELLED FRAMEWORK.

They aren’t looking for 1:1 nutrition coaching right now, but this call gave them a clear pathway of what to change, when, how and why.

Ready for yours?

Comment ‘FUELLED’ and I’ll send you the details

⛽

07/11/2025

Just keep taking those steps.

Do the work.
Make the changes.
Stick with it.

Because overnight success takes time.

Address

Sydney, NSW
17001

Website

https://www.gemmasampson.com/

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