In this conversation, I share my practical tips for maintaining weight while traveling. I talk about the importance of making intentional food choices and focusing on weight maintenance rather than weight loss. I also highlight how to balance indulgence with good nutrition, prioritise protein intake, be mindful with alcohol, and keep active during trips. My goal is to help you enjoy your travel experiences without stressing about gaining weight.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/104 

🚴 Strava: https://www.strava.com/athletes/5723475

 In this episode, I sit down with Australian pro triathlete Grace Thek to talk about her transition from middle distance to full distance triathlon. Grace recently made her debut at Challenge Roth, and she opens up about how her training and nutrition had to shift to meet the demands of racing long distance. She shares what it was like overcoming injuries, how she gradually built up her fueling strategy to hit 94 grams of carbs per hour, and why consistency was key to maintaining energy right through to the finish. We also chat about the lessons she’s learned along the way, the importance of practicing nutrition in training, and her advice for new triathletes — from enjoying the journey to being well-prepared on race day. 

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/103

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I unpack one of the most common phrases I hear from athletes and active individuals: “I don’t need it.” Whether it’s a short ride, an easy session, or a busy day, the assumption that fuelling isn’t necessary can come at a significant cost.

I share insights from years of working with clients who underfuel - not intentionally, but because they believe it’s the ‘right’ thing to do. From sugar cravings and poor sleep to stalled progress and mid-ride energy crashes, this episode explores the very real consequences of skimping on training nutrition.

You'll learn why eating less doesn’t always mean weight loss, how poor fuelling habits can sabotage your results, and why performance nutrition isn’t reserved for elite athletes. I also touch on the mental side of nutrition - the thought patterns and beliefs that often hold us back - and offer practical strategies for identifying and shifting them.

If you’ve ever skipped fuelling a ride thinking “I’ll be fine” or tried to save calories for later, this episode is for you. It’s a call to get curious, test different strategies, and understand what it’s really costing you when you say, “I don’t need it.”

Key Themes:

The hidden cost of underfuelling rides and training sessions

How fuelling habits affect energy, sleep, cravings and weight

Mindset myths that sabotage athletic performance

Real-world examples from client transformations

Why more food (not less) is often the key to progress

Strategies to test, track and rewire your fuelling approach

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/102

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I sit down with Brookmyer McIntyre, a dedicated cyclist and social media strategist, to delve into her experiences and learnings in the world of cycling and nutrition.

Brookmyer shares her journey from university rowing to cycling, discussing the pivotal moments and challenges she faced along the way. We explore her nutritional mistakes, the importance of proper fuelling, and the psychological aspects influencing diet and performance. Brookmyer sheds light on the transformation in her performance once she started to properly fuel her training, highlighting the significance of a balanced approach to food.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/101

🚴 Strava: https://www.strava.com/athletes/5723475

In this special 100th episode, I open up about a deeply personal moment — the time I nearly walked away from being a sports dietitian. It's easy to see success from the outside, but behind the scenes, we all face self-doubt, criticism, and burnout. I share the emotional rollercoaster of feeling like a failure, dealing with online negativity, and why I ultimately chose not to give up.

You'll also hear the honest truth about how much pressure we can put on ourselves when we tie our identity to our work, and how stepping back — even temporarily — can help us realign with our purpose.

I talk about managing ADHD, setting personal and professional boundaries, and the critical role of small, consistent actions over time — both in fuelling and in life. I reflect on the importance of vision, faith, and living in alignment with your values. Whether you're an athlete, health professional, or simply someone trying to keep moving forward when life feels overwhelming, this episode is a raw and real reminder that progress isn’t always linear.

Key Themes:

Burnout and navigating career doubt

The importance of small, sustainable changes

Setting boundaries with time and energy

The impact of ADHD on planning and productivity

Letting go of perfectionism and embracing vision

Fuelling for life, not just sport

Owning your values and showing up authentically

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/100

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode of Fuelled, I explore a surprisingly common question: can you use maple syrup to fuel your bike rides? While it may sound unorthodox, many cyclists are turning to whole food alternatives like maple syrup for quick, digestible carbohydrates during training or racing. I break down the numbers, look at serving sizes using soft flasks, and compare the carb content to energy gels.

You'll hear me walk through how to measure and transport maple syrup using sports flasks, what 90 grams of maple syrup looks like in millilitres, and how many carbs that translates to. I also delve into the practicality, cost, and taste factors that might make or break maple syrup as a fuelling strategy. Plus, I share my own plans to road-test this sticky fuel source on an upcoming ride.

If you're looking for alternative fuelling ideas that go beyond commercial gels and sports nutrition products, or you just want to geek out over fuelling strategies, you’ll enjoy this practical, no-nonsense deep dive. This episode also offers insights for anyone curious about managing fuelling costs and finding real-food options that fit your training and gut.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/99

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I discuss the pivotal role of nutrition in cycling performance. I debunk common myths around cycling nutrition such as the necessity of extreme dieting, the demonization of sugar, and the misconception that weight loss always leads to better performance. I emphasize the importance of context-specific fuelling, the benefits of real food during slower rides, and the high costs of under-fuelling. I also highlight how appropriate nutrition can improve power output, body composition, health, and overall performance. The episode concludes with an invitation for you to join my cycling nutrition team for personalised guidance and resources.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/98

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I discuss the transformative power of proper fuelling and nutrition for cyclists of all levels. From debunking common myths about calorie intake and rest days to sharing personal success stories, this podcast sheds light on the importance of fuelling strategies both on and off the bike. Key topics include the benefits of eliminating processed foods, the impact of proper hydration, and the role of consistent low-intensity training in improving performance. My goal is to inspire and educate you on how to optimize your nutrition to fuel peak body composition, health, and performance.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/97

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, Dr. Gemma Sampson tackles the common pitfalls and misconceptions around nutrition for cyclists. She emphasiSes the importance of a personalized fueling strategy tailored to individual goals, whether that’s winning the Tour de France or completing a century ride. Dr. Sampson discusses her philosophy on achieving peak performance through balanced nutrition rather than extreme diets. She also shares personal reflections on goal-setting, the importance of consistency over perfectionism, and the value of small, incremental changes. Lastly, Dr. Sampson offers practical advice for maintaining motivation and overcoming setbacks.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/96

🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I share my personal journey of overcoming challenges in my cycling training, particularly my struggles with climbing. I discuss my current challenge of improving my time on a local climb and the importance of mindset, pushing boundaries, and proper nutrition. I emphasise the role of a tailored fueling strategy for peak performance both on and off the bike. I also explain how my training routine and nutritional strategies are preparing me for an upcoming event in France that involves significant climbing. My approach includes experimenting with fuelling in hot weather and adjusting my nutrition to maximise my performance and recovery.

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BECOME A FUELLED CYCLIST

🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq

⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

🎥 Youtube: www.youtube.com/@drgemmasampson 

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/95

🚴 Strava: https://www.strava.com/athletes/5723475