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!

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.

Hayden McCormick rides for Black Spoke Pro Cycling team and has recently begun racing ultra-cycling events including the Tuatara in New Zealand which he won and Transiberica’s Badlands where he came second. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Hayden talks about his experiences with food and nutrition during ultra cycling events and the differences between racing and accessing food in New Zealand versus the Spanish desert.

Steve Cummings has over 15 years of experience racing in the Pro Peleton, having worked together at Team Dimension Data, Steve now works as a DS with Team Ineos. in this podcast with Gemma Sampson (Advanced Sports Dietitian) Steve talks about what he learnt about nutrition and food as a pro athlete, what has changed since retirement and the advice he has for up and coming bike racers.

Till Schenk is an adventurer who has ridden across Africa and most recently ticked off ‘The Stupid 7’ Everestings on his bike throughout Europe. Over the past few months, including the Everesting attempts, Till has been using Supersapiens to monitor his blood glucose levels and optimise his nutrition. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Till shares what he has tested, learned and changed about fuelling his training and adventures with Supersapiens.

Brodie Chapman is an Australian road cyclist, who currently rides for UCI Women's WorldTeam FDJ Nouvelle-Aquitaine Futuroscope. She has been following a vegan diet for over 12 years. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Brodie shares her thoughts on how incorporate a more plant based approach, things to consider when going vegan and plenty of nutrition tips as a vegan cyclist racing in the pro peloton.

Jess Allen (Mitchelton Scott rider) talks about the difference between off-season and on-season nutrition as a pro cyclist in this podcast with Gemma Sampson (Advanced Sports Dietitian). Learn how Jess stays fuelled on the bike and what has she been cooking up in her hotel room during quarantine back home in Perth.

Josie Perry is a Sports Psychologist at Performance in Mind discussing practical strategies to manage stress eating and drinking during lockdown with Advanced Sports Dietitian Gemma Sampson.