Dr Gemma Sampson - Advanced Sports Dietitian

Dr Gemma Sampson - Advanced Sports Dietitian Sports Nutrition for cyclists. Dr Gemma Sampson - Advanced Sports Dietitian Performance sports nutrition for cyclists.

Dr Gemma Sampson - Accredited Sports Dietitian

03/09/2026

Underfuelling a triathlon costs you time and may even lose you 1st place - like it did for Liis Kapten last week.

The exact same thing happened to Grace Thek at IM 70.3 Geelong in 2018 where she fell over on the finish line after not fuelling.

🎙️Check out Fuelled Podcast Episode 103 for more details on that story.

Lots of triathletes mistakenly think ‘I don’t need it’ when it comes to nutrition and pay the price on race day.

Underfuelling undermines all your hard work training.

Well fuelled triathletes know that nutrition is the gamechanger to level up their performance.

This week I told one of my triathletes to fuel her sprint triathlon as practice for IM Barcelona in a few weeks time.

Just because a race is shorter doesn’t mean you need less fuel!

I’m a sports dietitian who loves fuelling your adventures.

If you want nutrition support, get in touch
www.gemmasampson.com

After hours adventure in July
19/08/2026

After hours adventure in July

14/08/2026

Your sports nutrition cupboard needs a system.

It’s one of the simplest things you can do to make fuelling your training easier.

Take 10 min to organise your stash this weekend.

Your future training self will thank you.

If you’re struggling to make a decision (and a little prone to catastrophic overthinking)I find it can help to identify ...
01/07/2026

If you’re struggling to make a decision (and a little prone to catastrophic overthinking)

I find it can help to identify the WORST possible outcome that might happen if you take that step

OR

Identify what NOT making the decision is costing you in the short or long term.

There isn’t always a clear right or wrong with some decisions in life.

But identifying the worst outcome can help identify blocks stopping you from taking action.

Show the next step on your path to move forward.

It works for almost any situation when you find yourself stuck in a pattern of fear.

Some situations I’ve personally used it:
- moving countries
- ending relationships
- starting a business
- Going back to uni at 30
- Doing an Ironman
- Moving house

Big or small decisions, most of the time it was the fear of the worst thing happening that stopped me from taking action.

What’s stopping you?

Making sure I don’t repeat last year’s mistakes. Last year didn’t take any time out to rest or have any proper holidays ...
26/06/2026

Making sure I don’t repeat last year’s mistakes.

Last year didn’t take any time out to rest or have any proper holidays and paid the price when I burnt out and got sick.

With races happening every week it can be a challenge to take a proper break throughout the cycling season, so I carved out a little break in the mainland in some of my favourite places.

Here’s a mini taste of my mainland tour featuring Platja D’Aro, the Pyrenees and a flying visit through Girona

Back to the island I go!

Lighthouses are not meant to be hidden, but to shine bright for all to see.I’m allowing my shiny era and this is my publ...
18/06/2026

Lighthouses are not meant to be hidden, but to shine bright for all to see.

I’m allowing my shiny era and this is my public reminder in moments of doubt to my younger (and current) self.

Stop wasting years worrying what other people may think or say.

Let them have their opinions and thoughts - it’s out of your control.

But don’t let it dim your light.

Don’t play small or shrink your personality to fit into someone else’s limited capacity of what is possible for you.

You were never meant to be anyone but your sparkly shiny self.

So shine bright.

Be still, pray and listen to what your heart calls you towards.

Connect into church, God and don’t doubt your faith. You are never alone. Always loved unconditionally.

Don’t doubt or wait for another day, when you feel those nudges, take big bold leaps of action into the unknown.

This is how you build an adventurous life that you love.

“You are the light that shines for the world to see. You are like a city built on a hill that cannot be hidden.” Matthew 5:14

02/06/2026

POV When you say yes to a sunset ride to the lighthouse.

You won’t regret it.

Another beautiful full moon ride to cap de Formentor with

I put air in my car tyres yesterday..It may not sound like much but that is a MASSIVE win for me!I’ve owned my car sinc...
25/05/2026

I put air in my car tyres yesterday..

It may not sound like much but that is a MASSIVE win for me!

I’ve owned my car since 2013… and have NEVER put air in the tyres before.

I can’t even begin to explain how big a drama this was in my head, and I’ve been putting it off for months knowing that it needed doing.

There comes a point that you can’t keep avoiding something anymore, so yesterday was the day to figure it out on the go.

It’s probably not the ‘right’ pressure.. but it’s better than it was before - and safe to drive at least.

Life doesn’t always go to plan, stuff is going to try to derail us from our goals - but there is always something worth celebrating. No matter how small.

What win are you celebrating this week?

We won So proud of and my whole for the roles we all play contributing to this result.Vamos!📸
11/05/2026

We won

So proud of and my whole for the roles we all play contributing to this result.

Vamos!

📸

Ready to race with
02/05/2026

Ready to race with

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