77. The Truth About "Refined Sugar-Free" Recipes
In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and true 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 into legal sugar content definitions, alternative sweeteners, and the balance between enjoying real treats and managing sugar intake strategically. She emphasizes the importance of moderation and being mindful of portion sizes, advocating for small, intentional changes to reduce added sugar consumption.
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76. Rebecca Charlton: Is Eating Cheating? Cycling Through Pregnancy
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 fuelling, the evolving advice on exercise during pregnancy, and Rebecca's personal challenges and triumphs.
They stress the importance of individualised nutrition and exercise plans, listening to one's body, and the mental and physical benefits of staying active. The episode aims to inspire and educate listeners on maintaining a balanced and healthy lifestyle through different life stages.
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75. Cody Beals: Fuelling 6h Ironman Triathlon Training In The Pain Cave
In this episode, host 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 performance, health, and body composition.
They discuss the myths and challenges around fueling, the differences between various training and daily nutrition needs, and the importance of a balanced approach—eschewing rigid dietary rules in favour of flexibility and adequate fuelling.
Cody emphasises that nutrition is a moving target, influenced by the athlete's training phase and individual needs, and underscores the value of community and professional guidance in this journey.
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74. Derek Teel: Start moving forward after setback through faith, strength, nutrition and vision (Dialed Health)
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 personal life. The discussion delves into the mental and physical challenges post-accident, the importance of faith, and how he turned a traumatic experience into a story of resilience. Additionally, they discuss the relevance of strength training for cyclists, the role of nutrition, and the complexities of dieting and maintaining a healthy weight. This conversation offers valuable reflections on perseverance, faith, and sustainable healthy living.
His mission is to help others tap into their strength—on and off the bike. - become the strongest possible cyclist & human.
Earlier this year he was involved in a traumatic hit and run accident that has really put that motto Start Moving Forward to the test.
I invited him to share his journey of how strength, nutrition, cycling and faith has helped him to start and continue moving forward after major set back. I hope you enjoy!
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73. What should I be eating? It depends on this.
Everyone hates this answer! 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 examples such as coeliac disease to illustrate when clear-cut answers exist versus more nuanced scenarios. She encourages individuals to experiment and identify effective strategies that work uniquely for them, while also being mindful of sustainable practices for long-term health and performance. Dr. Sampson advises taking small, incremental steps towards healthier eating habits and emphasises that flexibility and personalization are key in achieving optimal nutrition outcomes.
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72. Why I won't recommend 1200kcal diets for female athletes as a sports dietitian
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 diets, including muscle mass loss and metabolic rate decline. She advocates for personalised, adaptive nutrition strategies to support physical activity and overall health, stressing the importance of consuming the right nutrients in adequate amounts. Through personal anecdotes and studies, she illustrates the benefits of a well-rounded diet that exceeds minimal energy requirements, leading to sustainable long-term health outcomes.
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71. Svein Tuft: Cycling Stories, Training, Nutrition, and Life Lessons
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 of listening to one's body, and how modern nutrition has revolution
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70. Getting started is the problem (achieving your nutrition goals)
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. Sampson emphasises the importance of accountability, body doubling, and social support to help individuals initiate and maintain progress toward their goals. She encourages listeners to take small, actionable steps towards goals, recognizing the long-term benefits and intrinsic motivation that can arise from consistent effort.
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69. How a sports dietitian fuels the lunch stop on a cycling camp
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 details her responsibility in preparing daily meals to ensure the cyclists are fully fueled, incorporating carbohydrates, proteins, and fats, customized to individual preferences and dietary restrictions. She highlights the significance of varied and balanced meals to prevent flavour fatigue and maintain athletes' energy and motivation.
The episode also discusses the planning of ride food snacks, hydration solutions, and recovery nutrition to facilitate optimal performance and recovery. Dr. Sampson reflects on the positive feedback from cyclists, emphasizing the holistic benefits of nutrition beyond just fueling the body.
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68. Dr Nicky Keay: Myths of Menopause
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 that hormone replacement therapy (HRT) is universally risky. They also explore how to manage menopause symptoms through lifestyle changes including nutrition and strength training. Dr. Keay emphasises the importance of being informed and proactive about menopause to ensure a better quality of life.
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67. Should you weigh your food? ASK A SPORTS DIETITIAN
Ever wondered if weighing your food could make a difference in your diet? Dr Gemma Sampson answers a listener's question about weighing food. She explains that weighing food can be helpful for understanding portion sizes, learning what's in food, and preventing overwhelm or fears around eating.
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66. Sarah Gigante: Nutrition to fuel Top 10 at Tour de France Femmes
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 nutrition in elite cycling performance. Sarah shares insights from her experiences, including the challenges and impacts of maintaining optimal dietary habits before, during, and after races. They also reflect on how women's cycling nutrition has advanced and the importance of continuous learning and adapting in an athlete's career.
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65. Frankie Hall: The Power of Proper Fuelling to Perform in Cycling
Frankie Hall is an elite female cyclist who discusses the importance of proper fuelling and nutrition in her training and racing. She shares how changing her fuelling strategy has been like a real-life Sims cheat code, improving her performance, energy levels, and overall quality of life.
Frankie emphasizes the mindset shift from fearing food and restricting calories to embracing fuelling as a way to enhance training and racing. She talks about the confidence and freedom that comes with understanding her nutritional needs and being able to enjoy food without guilt or anxiety.
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64. Is it okay to eat a larger evening meal the night before a big competition?
Hi Gemma! Is it ok to eat a larger evening meal the night before a big ride / competition the next morning rather than fuelling with breakfast? (e.g. if a super early start is needed or low appetite / nerves in the morning mean that eating a biggish breakfast is difficult).
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63. Carina Hamel: Fuel more fun with Bivo
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 starting her own business, the challenges of balancing motherhood with entrepreneurship, and the importance of creating products that address real-world issues like minimizing microplastic exposure.
The conversation also touches on the personal joys and challenges of parenting, finding balance, and the importance of having fun and staying active with family.
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62. Dr Jose Areta: Researching female nutrition requirements at Tour de France Femmes
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 conversation touches on the complexity of measuring energy intake and expenditure, the challenges of conducting accurate research, and the impacts of chronic low energy availability on performance and health. Dr. Areta emphasizes the need for more extensive research on female athletes and calls for support in this area. They also discuss broader factors affecting athlete performance, such as psychological stress and sleep, advocating for a holistic approach to athlete health.
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61. Lizzie Holden & Nick Schultz: Fuelling professional cyclists with Pock-It Fuel
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 flavour fatigue, and incorporating variety into ride food. They dive deep into the nutritional strategies used in racing versus training, the psychological aspects of food, and the evolving understanding and acceptance of adequate fuel among pro cyclists.
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60. Georgie Howe: Fuelling Tour de France Femmes
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 discusses the physical and mental challenges she's faced, such as significant weight changes and amenorrhoea, and emphasizes the importance of proper fuelling in sports.
Georgie also talks about participating in a study on energy expenditure during the Tour de France, revealing the high caloric demands of the race and the impact of nutrition on performance and recovery.
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59. Why you should aim to eat 30 plants a week (and how)
Gemma shares her most overlooked and undervalued nutrition tip: incorporating more plants into your diet. She highlights the significant benefits of eating a diverse range of fruits, vegetables, grains, legumes, nuts, and seeds
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58. What will you regret most?
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.
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