Often the ways people want to change their nutrition are set with good intentions... but they aren't realistic and are doomed to fail. Nutrition needs to be REALISTIC for it to last.
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“I finally tried that cycling fuelling strategy you recommend…game changer!! I know you always say to fuel my rides, but I’ve been kind of ignoring you…”
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Another year and more life lessons! These are some of the lessons I’ve learned and grown from during 2023, I hope you find them thought provoking to help you live your best life. Let go of your attachment to the outcome.
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When aiming to improve the nutritional quality of your diet to support heart health, you don't need to go on any extreme dietary regime, but what you eat does matter and can make a big difference. These are the top 10 heart friendly foods I recommend people incorporate more into their diet to benefit heart health and help reduce high cholesterol levels:
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Another year and more life lessons! These are some of the lessons I’ve learned and grown from during 2023, I hope you find them thought provoking to help you live your best life. Let go of your attachment to the outcome.
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Freaking out because your weight has increased when you are trying to lose weight cycling? Before you hit the panic button and use it as a reason to go on a crash diet, take a moment to pause and put that one number in context of the bigger picture. Our weight changes a lot on a daily, weekly, monthly and yearly basis - way beyond changes in body composition.
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Why I won't recommend female athletes follow 1200-1600kcal diets as a sports dietitian. Whether it is intentional or not, low energy availability is no joke when it comes to your health, performance and body composition.
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Can you relate to my perfectionistic thinking when it comes to cycling and nutrition? Yesterday it cost me (at least) and hour worth of riding time!
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When it comes to race weight, 62% of female elite cyclists are unhappy with their current race weight and believed they would race better if they were an average 1.6kg lighter.
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Many cyclists want to lose weight to improve power-to-weight ratio. But, what do you do when you see a number on the scale that you don’t like?
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Why do you think your nutrition needs to be really hard and complicated for it to work as a cyclist trying to lose weight and improve your power to weight ratio?
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Is sugar water the ultimate fuelling strategy for cyclists? I looked at the research and took it to the test to see if sugar really is the best fuelling strategy for cyclists and if it does get the sports dietitian seal of approval.
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Race nutrition report: Masters State Championships. Glen Leechburch Auwers achieved 4th place at the State Masters Championships due to determination and perseverance, with a dose of carb loading and good bike nutrition. My expectation was to be dropped on the first lap. There were so many ‘better’ and ‘stronger’ riders there that day. I think the carb loading gave me that extra edge to finish strong.
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Carbs not only improve your cycling endurance performance - they also enhance any strength training you do.
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Are you trying to lose weight as a cyclist to improve your power to weight ratio and frustrated by the rate of progress?As an advanced sports dietitian specialising in performance nutrition for cyclists, I regularly have conversations about weight, 'lack of progress' and the thoughts, feelings and emotional responses that follow on from that thought.
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Muesli bars at the supermarket are a fantastic, cost effective fuel source as a cyclist. You don't need to spend a fortune on commercial sports drinks, bars and gels. There are plenty of affordable convenient options at your local supermarket to try.
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Are you nailing your recovery nutrition as a cyclist? Remember the four R's for recovery nutrition when considering what you eat or drink after riding your bike:
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Supplements are like the sprinkles on a cake.
They're one percenters that *may* glam up your performance a little bit, but on their own may not have that much an impact if you don't have a strong nutritional foundation to base it upon.
Whenever you are wondering if it's worth spending your hard earned cash on a supplement - take a moment to check out the AIS Sports Supplements Framework
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Are you a cyclist who wants to fuel effectively and make the most of your training and competition?
Join this FREE cycling nutrition webinar LIVE with Advanced Sports Dietitian Dr Gemma Sampson to discover the three most common fuelling mistakes cyclists make that limit their performance and training adaptations.
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I almost didn’t get on the start line for this race. I almost let my mental chatter talk me out of doing this race and in the process learned another lesson in the art of developing a high performance mindset.
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