"REDS: Nobody told me about it, I didn't know that losing your period was a problem.. the team asked if I had my period and I said no. That's when they raised a red flag and said that is something you should address"

Relative Energy Deficiency in Sport (REDs) is common amongst both male and female cyclists. A red flag indicating REDs in female cyclists is an irregular or missing period. Unfortunately many female athletes are unaware of this or are wrongly informed that this is ‘normal’. Kaia Schmid is a female pro cyclist who shares her story of discovering and recovering from REDs.

What do bike fitting, Race Across AMerica (RAAM) and Cyclists Fighting Cancer have in common? Diagnosed with cancer aged 21, Rich's career veered away from the racing path that he had anticipated and led him into bike fitting, sports rehab and his work with the Cyclists Fighting Cancer charity. Listen to our conversation as we reminisce how Rich's RAAM ended up in a hospital bed with sepsis and how the kids who benefit from bikes donated by cyclists fighting cancer continue to inspire him.

Have you ever thought about how many food rules and thoughts influence your nutrition, what you do and don't eat?

For example, were you told as a kid that you couldn't leave the table until you had finished eating? Today I am going to be sharing one tool that can help you to HALT and pause next time you find yourself eating on autopilot, avoiding food when. you are hungry or eating emotionally.

Have you ever wanted to get support with your nutrition but ruled yourself out because you aren't a pro athlete? Today I am talking about ten of the most common reasons I work with people as a sports dietitian- which can range from working through low energy availability and REDS to regain your menstrual cycle, creating a nourishing a plant based diet, nailing a race nutrition plan or overcoming raging hunger or need to eat all the contents of the fridge every time you ride.

Are you trying to lose weight as a cyclist to improve your power to weight ratio and frustrating by the rate of progress? Jamie asks: “I am struggling to work out why I'm not making any progress with my weight loss. For some reason this morning I weighed myself and I'd put on over a kg. Why do you think this is? What am I doing wrong? “

Have you ever caught yourself saying I’ll try to do better when it comes to your nutrition and eating habits? There is more going on than just numbers when it comes to our nutrition choices. Today I want to encourage you to reframe your thoughts from I'm trying to I’m training approach - just like you do with your physical training. 

Where do you start when you want to transform the way you eat on and off the bike? Today I talk you through the first step in my cycling nutrition framework to help you transform your nutrition. Once you understand where the problems are, you can build in the right nutrition solutions for you to address them!

Do you think your cycling nutrition plan needs to be really hard and complicated for it to work? If you are a cyclist trying to lose weight and improve your power to weight ratio what is stopping you trying something new (and easy) to achieve that goal?

I'll give you a hint. It ALL starts with nutrition timing - the way you fuel before, during and after your training.

Should you use sugar water to fuel your cycling efforts?

In this episode Dr Gemma Sampson puts sugar water to the test and looks at the research around whether this makes a cost effective nutrition strategy that gets the sports dietitians tick of approval.

What is stopping you from achieving your peak potential as a cyclist? Chances are your nutrition could do with a little bit of extra work.

How much can carb loading improve your performance as a cyclist? Is it a myth or does it actually make a difference to your cycling performance. In Episode 18 Glen and Dave to share their experiences of how carb loading improved their cycling performance in long rides - even when fuelling during!

Do you find yourself exhausted, incredibly hungry and often headachy after long cycling rides?

In today's Ask a Sports Dietitian episode Dr Gemma Sampson answers a common question: What can I do to stop being so fatigued the day after a big ride? I feel exhausted, incredibly hungry and often headaches. Hint - the clue is probably what you didn't eat in yesterday's ride!

Hippocrates said the surest way to health is if we could give each individual just the amount of nourishment and exercise. He was talking about personalised medicine and periodised training and nutrition - He was on to something! He didn't know why or how, but now we do - the answer is hormones. In this episode Dr Nicky Keay talks about her upcoming book Hormones, Health and Human Potential and discusses with Dr Gemma Sampson what this means throughout all life stages.

Professional cyclist Lauren De Crescenzo used to think that being thin was the key to success. But instead it led to injuries and spending all her time and energy obsessing about what she was eating and how much she was exercising. In this episode Dr Gemma Sampson explores what helped Lauren shift from appearance focused disordered eating to fuelling for performance. Today Lauren is a positive role model showing young girls just how much food it takes to do badass power on the bike and demonstrate that they can pursue a career centered on strength, not just appearance.

You don't have to be a professional cyclist to gain from enlisting the help of a sports dietitian. In this episode, Dr Gemma Sampson shares a nutrition coaching call with client Steven Mayers, an A-grade cyclist (and psychologist by day) who wants to improve his nutrition in preparation for the National Championships.

In this episode, Advanced Sports Dietitian Dr Gemma Sampson introduces the FUELLED cycling nutrition team. Enter to win a month free access to when you submit your nutrition questions for next month's Ask a Sports dietitian podcast segment.

Dr. Jamie Pugh (PhD) is a post-doctoral researcher at Liverpool John Moores University who has looked at the effect of exercise on the gastrointestinal system and the effects of probiotic supplementation for endurance athletes. In episode 12 of the podcast, Jamie explains how probiotics can benefit endurance athletes, when to use them and what to look for when choosing a probiotic supplement.

Sammy Munday is an Australian Professional cyclist riding for Team Novo Nordisk. In this podcast Sammy shares what it means to live with type 1 diabetes, how it influences what he eats in training and racing. He also talks about some recent changes he has made to his diet, the importance of carbohydrates and how this has helped his performance as a professional cyclist.

Dr Nicky Keay is an exercise endocrinologist who specialises in supporting male and female athletes with low energy availability. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Nicky explains how low energy availability impacts health for both male and female athletes and why body weight and body fat isn't a measure of energy balance.

In episode 9 of the Gemma Sampson Nutrition Podcast, I share why I started a podcast. As an Advanced Sports Dietitian, I want to inspire people to move more eat mindfully and fuel their training.