最佳Sampson播客 (2024)

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78. Will intermittent fasting help athletes to lose weight? 10:59

6d ago10:59

10:59

In this episode of the Fuelled Podcast, Dr. Gemma Sampson dives into the topic of intermittent fasting and its implications for athletes. She explores key considerations such as the importance of goal setting, proper fueling strategies around training sessions, and the potential drawbacks of fasting for performance and body composition. Dr. Sampson…

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77. The Truth About "Refined Sugar-Free" Recipes 19:12

8d ago19:12

19:12

In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and actual sugar content. She explains how alternatives like maple syrup, dates, and agave still pack significant sugar content, potentially misleading health-conscious consumers. Dr. Sampson provides insights i…

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76. Cycling through Pregnancy with Rebecca Charlton 53:15

17d ago53:15

53:15

In this episode host Dr. Gemma Sampson welcomes cyclist Rebecca Charlton to discuss her experiences cycling through two pregnancies. The conversation covers a range of topics including the importance of proper fueling, the evolving advice on exercise during pregnancy, and Rebecca's personal challenges and triumphs. They stress the importance of ind…

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75. Fuelling 6h Ironman Training with Cody Beals 50:07

23d ago50:07

50:07

In this episode, Dr. Gemma Sampson speaks with professional triathlete Cody Beals about the complexities of nutrition for endurance athletes. Now in his 11th pro season, Cody shares his journey from under-fueling and dealing with health issues like low testosterone and bone density loss, to finding an optimal nutrition strategy that supports peak p…

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74. Derek Teel: Start moving forward after setback through faith, strength, nutrition and vision 1:34:28

29d ago1:34:28

1:34:28

In this episode, host Dr. Gemma Sampson speaks with Derek Teel, cyclist and founder of Dialed Health, about his passion for cycling, faith, and his journey through a harrowing accident and recovery. Derek shares insights into why Mallorca is a dream destination, his experiences cycling across Europe, and finding a balance between his career and per…

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73. What should I be eating? It depends on this. 10:04

1M ago10:04

10:04

In this episode, Dr. Gemma Sampson delves into the complexities of sports nutrition, emphasising that there are rarely one-size-fits-all solutions. She explains that nutritional choices should be tailored based on individual factors such as personal preferences, training loads, and lifestyle. Dr. Sampson highlights the importance of context, using …

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72. Why I won't recommend 1200kcal diets for female athletes as a sports dietitian 13:00

1M ago13:00

13:00

In this episode, Dr. Gemma Sampson addresses the common misconception surrounding the popular 1200-calorie diet, especially in the context of female athletes and active individuals. She emphasises that most people require more than 1200 calories just to maintain essential bodily functions. Dr. Sampson highlights the negative effects of low-calorie …

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71. Cycling Stories with Svein Tuft: Training, Nutrition, and Life Lessons 1:01:02

2M ago1:01:02

1:01:02

In this episode, Dr. Gemma Sampson hosts former Canadian cyclist Svein Tuft for an insightful conversation. They discuss Svein's journey from professional cycling to setting up gravel touring camps, his upcoming book, and the lessons he's gathered on training, nutrition, and lifestyle balance. Svein shares his approach to coaching, the importance o…

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70. Getting started is the problem (and how to overcome it) 8:54

2M ago8:54

8:54

In this episode, Dr. Gemma Sampson discusses the often-overlooked difficulty of getting started on personal and professional goals. She shares her own experiences with various goals, such as writing a book and improving in cycling and strength training, and highlights how starting and sticking to tasks can lead to enjoyment and achievement. Dr. Sam…

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69. What to eat on a cycling camp overseas 16:55

2M ago16:55

16:55

In this episode, Dr. Gemma Sampson shares her insights and experiences as a sports dietitian assisting the Luca Cycling Club on a coast-to-coast trip in Italy. She emphasizes the critical importance of proper nutrition in enduring long cycling days, where athletes ride between 100 to 150 kilometers and climb up to 3000 meters daily. Dr. Sampson det…

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68. Myths of Menopause with Dr Nicky Keay 40:21

2M ago40:21

40:21

In this episode, Dr. Gemma Sampson welcomes back Dr. Nicky Keay to discuss perimenopause, menopause, and overall female health for athletes. Dr. Keay's upcoming book, 'The Myths of Menopause, A Guide to Increasing Your Menopause Wisdom,' addresses common misconceptions about menopause, such as the belief that it marks the end of active life and tha…

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67. Should you weigh your food? ASK A SPORTS DIETITIAN 26:19

3M ago26:19

26:19

In this episode, host Gemma addresses a listener's question about the practice of weighing food portions, especially when dining out. The discussion covers topics such as the benefits of weighing food for understanding portion sizes, nutrient intake, and managing stress around eating. Gemma also highlights the potential downsides, like increased an…

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66. Sarah Gigante's nutrition strategy to fuel Tour de France Femmes 29:47

3M ago29:47

29:47

In this episode, host Gemma welcomes pro female cyclist Sarah Gigante to the podcast. Sarah, who rides for AG Insurance Soudal, recently finished 7th overall in the Tour de France Femme. They discuss Sarah's nutrition journey over the past few years, her meticulous fueling strategies during races, and the vital role of team support and proper nutri…

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65. Fuel is a real life human cheat code! Frankie Hall 59:11

4M ago59:11

59:11

In this episode, Gemma hosts Frankie Hall, an elite female cyclist from the UK, currently riding for DUS Hutchinson Brother UK. Frankie shares her transformative journey over the past six months, emphasizing changes in her fueling strategies. She discusses the impact of proper nutrition on her performance, recounting a recent race where improved fu…

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64. Is it okay to eat a larger evening meal the night before a big competition? 11:07

4M ago11:07

11:07

In this episode of 'Ask a Sports Dietitian,' Gemma responds to Clare's question about whether it's effective to eat a larger evening meal before a big event if a big breakfast is challenging. Gemma emphasizes the importance of optimising nutrition at various key time points, including the night before and the morning of the race. She discusses the …

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63. Fuel more fun with Bivo co-founder Carina Hamel 29:32

4M ago29:32

29:32

In this episode, Gemma talks with Carina Hamel, a lifelong athlete, mother, and co-founder of Bivo drink bottles. Carina shares the story behind Bivo and how she and her husband identified a gap in the market for non-plastic hydration solutions for athletes and everyday use. She discusses her journey from a career in footwear product development to…

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62. Researching female nutrition requirements at Tour de France Femmes with Dr Jose Areta 35:27

4M ago35:27

35:27

In this podcast episode, host Gemma interviews Dr. Jose Areta about the energy needs of female cyclists, particularly during events like the Tour de France. They discuss a recent study on energy expenditure in female athletes, highlighting surprising findings such as high daily caloric needs and energy deficits similar to male cyclists. The convers…

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61. Pock-it fuel fuelling pro cyclists with Lizzie Holden & Nick Schultz 40:30

4M ago40:30

40:30

In this episode, host Gemma sits down with pro cyclists Lizzie Holden and Nick Schultz to discuss the concept of 'Pock-it Fuel' and its role in sports nutrition. They explore how their interest in baking and nutrition led to creating homemade training snacks. The cyclists share personal insights on the importance of fueling correctly, overcoming fl…

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60. Fuelling Tour de France Femmes with Georgie Howe 41:19

5M ago41:19

41:19

In this episode, Gemma sits down with Georgie Howe, a professional cyclist for Liv Jayco Alula. Georgie shares her journey from rowing in Australia to becoming a cyclist, including her struggles with non-selection for the Tokyo Olympics, transitioning into management consulting, and finding her passion for cycling during the COVID-19 lockdown. She …

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59. Why you should aim to eat 30 plants a week (and how) 11:30

5M ago11:30

11:30

In this episode, Gemma shares her most overlooked and undervalued piece of nutrition advice: increasing the variety and quantity of plants in your diet. She explains how adding more fruits and vegetables can significantly improve gut microbiome diversity, enhance satiety, and aid in weight management. Gemma provides practical tips on incorporating …

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58. What will you regret most? 9:44

5M ago9:44

9:44

Is there anything about your life that you regret or wish you could change looking back? One of the most impactful books I've read is the top 5 regrets of the dying by Bonnie Ware. Sounds morbid but it is a very inspirational book and thinking about these regrets helps me make decisions and live a life full of intention. Episode show notes: www.gem…

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57. What's changed in pro cycling nutrition? 18:03

5M ago18:03

18:03

What's changed in pro cycling nutrition? I joined Tim Podlogar, Sam Impey and David Dunne at Hexis Elite Cycling Nutrition Conference Q&A panel to discuss fuelling practices, whether we need to fuel at 120g per hour, cyclists using ozempic to lose weight, protein, vegan nutrition and more. Episode show notes: www.gemmasampson.com/podcast/57________…

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56. How learn to like eating healthy 10:24

7M ago10:24

10:24

How do you learn to like eating healthy? This is a question I received on Instagram and I found it very interesting because the meaning we attach to the word healthy can influence how easy or difficult we perceive it to achieve. In this episode I discuss what healthy may or may not look like for you and steps to help you make changes to live a heal…

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55. Is your nutrition plan realistic or idealistic? 18:58

7M ago18:58

18:58

Often people come to me with these idealistic goals and visions of what they want to do achieve or change around their nutrition. Kind of like how at the beginning of the year we can get sucked into the whole new year new me resolutions kind of things. This year I'm going to be different. We make all these changes, but they are so far from our star…

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54. How being dropped on every ride kickstarted my motivation 13:59

7M ago13:59

13:59

If you get dropped on a ride - does that demotivate you or does it motivate you? Maybe I'm weird, but for some strange reason when it comes to group rides, being dropped REALLY motivates me to work harder and to ride my bike more regularly. It all started with the Sefton park chain gang 9 years ago. Episode show notes: www.gemmasampson.com/podcast/…

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53. Nutrition recommendations for masters cyclists. ASK a sports dietitian 18:16

8M ago18:16

18:16

It's time for another edition of Ask a Sports Dietitian where each month I select a question submitted to answer - just like I do each week on my private podcast for Fuelled Team members. Susan asks: Hi Gemma, I am a 57yr old female Cycling endurance athlete. I like to compete for overall and AG in 80-100mi sportive/fondo/ races. I am using a train…

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52. Have I always had a good relationship with food? 11:31

8M ago11:31

11:31

Have I always had a good relationship with food? This week on the podcast I am doing something a little different. One of my Fuelled team members asked a question about my relationship with food, how that has changed over the years as a dietitian and things I recommend you consider to improve yours. Episode show notes: www.gemmasampson.com/podcast/…

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51. Three steps to fuelling on the bike 7:46

8M ago7:46

7:46

When it comes to sports nutrition for cycling and triathlon, I like to view it in three distinct, but related components. We have Everyday nutrition, Training nutrition and then our event or racing nutrition. They have overlapping but distinct needs and challenges to address, which I teach my 1:1 clients privately in our 1:1 sessions as well as onl…

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50. The first few times I thought it was a fluke... Fuelling the female cyclist with Ange Hookham 50:33

8M ago50:33

50:33

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 flukeAnge 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 In…

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49. Fuelling a Kona slot at Ironman NZ with triathlete Dan Barry 50:10

8M ago50:10

50:10

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 Z…

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48. What motivates you? What is your why? 8:11

9M ago8:11

8:11

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 th…

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47. Cycling is a weight sensitive but not a weight making sport. 11:02

9M ago11:02

11:02

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 alway…

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46. Plant based sources of iron: Ask a sports dietitian 15:51

9M ago15:51

15:51

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, b…

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45. Tracking your menstrual cycle as a female athlete 12:36

10M ago12:36

12:36

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…

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44. Your body isn’t Amazon prime. The results take more than 24 hours! 10:31

10M ago10:31

10:31

If you could snap your fingers and change something about your nutrition within the next 24h, what would it be?What's your Amazon overnight order?How awesome would it be if we could press send and within two days (or next day even) our desired goals arrived?When it comes to our health and nutrition, often we seem to expect lasting changes and trans…

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43. Are you tracking this? Synrgy female specific cycling coaching 23:18

10M ago23:18

23:18

What would a man know about female cycling?! Female cyclists have a few more things to consider for their training and their nutrition than their male counterparts. And a man is never going to fully understand the changes that we are continually going through across our lifetime. However, that doesn't mean the conversation needs to female exclusive…

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42. You have permission to eat cookies and other “forbidden” foods 11:41

10M ago11:41

11:41

How many foods right now are on your 'not allowed to eat' list?Maybe it's cookies. Maybe it's chocolate. Maybe it's icecream. chips, cheese..... It might even be hot cross buns! Whatever the food that you've got on your 'forbidden list - I want to challenge you to think about what happens when you restrict those foods - and try using permission ins…

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41. Carb loading advice for 3 Peaks challenge. ASK A SPORTS DIETITIAN 17:03

11M ago17:03

17:03

Are you training for the 3 peaks Challenge in March? Have you thought about training your nutrition as well as the physical training you need to ride 235km with >4000m climbing in less than 13 hours? One of the things that fascinates me is that I will often see cyclists spending thousands of dollars on equipment, coaching and gear, training for mon…

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40. What does success look like to you? 12:37

11M ago12:37

12:37

I am currently in Adelaide at Tour Down Under this week and was asked the question what does a successful athlete look like to me? Such a great question!Typically when it comes to success, most peoples minds would go to performance, winning races, crossing the line first, winning the gold medal, rainbow jersey. However I think success goes much dee…

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39. You don't have to go on a diet. Every meal is an opportunity to level up your nutrition 6:15

11M ago6:15

6:15

You don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to.At the beginning of the new year there can be a lot of pressure and diet culture guilt that you should totally change your life and create a 'new you''.But it's totally okay if you don't have the brain spac…

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38. You Might Be Hungry! Using The Hunger fullness Scale 10:37

11M ago10:37

10:37

There are a lot of labels attached to the word 'hungry'. Sometimes people think this can be considered a 'good' thing, for others it's a bad thing. Especially when people are trying to lose weight I often see people feeling hungry all the time, fighting themselves and their hunger all the time because it's not time to eat or they don't think they a…

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37. Nutrition tracking as a tool not a rule 14:09

11M ago14:09

14:09

Rather than using nutrition tracking as punishment to guilt trip or shame you into action (which rarely works in the long time by the way), I like to use nutrition tracking intentionally as a tool to help you rewrite the way you eat on and off the bike. The first step if you want improve your nutrition is get clear on what you are eating, when and …

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36. Let go of your attachment to the outcome. Three life lessons from 2023 14:08

12M ago14:08

14:08

What life lessons have you learned this year? Can you see ways in which you have grown and developed and changed? In a previous episode I shared some of the life lessons I've learned over the past 6 years, and as we wrap up 2023 and head into 2024 I wanted to share a couple more of my lessons from this year. I have been sharing them with friends an…

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35. Swap the bonk for free speed. It's a game changer! With Josh Brandwene 53:22

12M ago53:22

53:22

Josh Bradwene is a cycling coach and long distance cyclist who has been making major cycling performance gains since shaking up his nutrition approach. He joined my online Fuelled team six months ago and learned how to apply my cycling nutrition framework to his cycling training and racing. He has been experiencing more and more cycling fuelling su…

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34. Do you need a protein supplement or is real food good enough? 12:15

1y ago12:15

12:15

Protein pancakes, protein brownies, protein smoothies... there's even protein chocolate bars and protein popcorn in the supermarkets now! Protein plays a key role in muscle growth and repair, it forms enzymes and hormones to keep our bodies functioning normally and performing optimally. It's good stuff, and is often overlooked by many of the cyclis…

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33. 15 Life Lessons I Wish I Learned Earlier After 15 Years Working As A Dietitian 45:09

1y ago45:09

45:09

How long does it take to learn a lesson and stop repeating the same mistake time and time again? Why do we repeat making the same mistakes time and time again? And how do we change and make progress? I believe the key is in self reflection, taking intentional time to review and reflect on what we are doing, why and make a plan to change. This is a …

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32. Are you scared to stop exercising in case you gain weight? 5:02

1y ago5:02

5:02

I went riding with a cyclist recently who told me that during their off season they kept training anyway (despite being told to take a break) because they didn’t want to gain weight. Fear of food, fear of stopping training and fear of gaining weight has been the common theme in conversations I've had on and off the bike these last few weeks. Are yo…

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31. How Tim Cutler won Dirty Warrny fuelling 138g carbs per hour! 26:18

1y ago26:18

26:18

One of the biggest changes I have seen in the past 5 years of cycling is the amount riders are fuelling during competition. Five years ago we were aiming for 80-90g carbs an hour, whereas now I am seeing an increasing number of riders fuelling with 120g per hour and seeing their performance skyrocket. Tim Cutler is one such example - winning Dirty …

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30. I know what to do but I'm not doing it 15:33

1y ago15:33

15:33

Have you said to yourself that you know what to do when it comes to nutrition, but you just aren't doing it?Let's unpack why that might be, what's stopping you and how to start doing the things you already want to do and aren't doing. Episode show notes: www.gemmasampson.com/podcast/30__________________You can find Gemma atwww.gemmasampson.comwww.i…

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29. Relative Energy Deficiency in Sport (REDs) cycling performance and health 26:44

1y ago26:44

26:44

Relative Energy Deficiency in Sport (REDs) is a syndrome of deleterious health and performance outcomes experienced by male and female athletes exposed to low energy availability - which is - inadequate energy intake in relation to exercise energy expenditure leading to REDs. It’s very common in cyclists and in this episode I explain what REDs and …

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