Gemma Sampson


Recent Posts by Gemma Sampson

Female cyclists: Getting the most out of your body podcast

I was recently a guest on the Love Women’s Cycling Podcast hosted by Black Sheep Cycling to discuss my experiences working as a sports dietitian with female athletes. Together with Nic, Kat and Laura we talk about how female athletes at all levels can …

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Plant based sources of protein

In recent months I’ve seen a huge rise in the number of people choosing to adopt plant based diets. Their top concerns are how to ensure you get enough protein from plants and questions on what are the best plant based sources of protein when following …

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Small changes = big results

How many things are you currently trying to overhaul in your life? Maybe it’s getting more sleep, stretching, strength, exercise or nutrition habits you want to work on. How many are you trying to change all at once? All too often I see people trying t …

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Lemon coconut chia rice cake recipe

These lemon coconut chia rice cakes are one of my current favourite ride foods. Quick and easy to whip up, make a batch and store them in the freezer so you don’t ever get caught out with nothing to eat on a ride. Making your own ride food is quick, ea …

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Off-season nutrition for cyclists workshop

Planning your 2020 season already? Get ahead of the game by using your off season to make smart nutrition choices that make the difference and get you performing better than before. Wondering how to juggle lower training loads, optimise your body compo …

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Do you know how to fuel your race day nutrition?

Many athletes possess a strong desire to improve their competitive results, regardless of whether they compete at amateur or elite levels. Nutrition can play a big role in improving athletic performance, but in my experience as a sports dietitian and n …

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What to eat on race day?

You’ve done the training. All your kit is packed and ready to go. But have you thought about your race day nutrition? This past weekend I attended Mallorca 70.3 – one of the biggest half Ironman events in the world. Over pizza and pasta at dinner the n …

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3 life lessons from 2018

From beginning a Professional Doctorate, moving countries, crewing with Race Across America and starting to work for a professional cycling team, 2018 has been a big one. Here’s 3 key life lessons I’ve learnt this year. THE ONE THING One of the most im …

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2 ways female athletes can improve bone health

As a female athlete it’s important to consider what we eat before and after training to protect our bone health, reduce risk of injury and time off training and competition. Here’s two easy ways female athletes can improve bone health with diet.     Pr …

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20 minute pizza

Sometimes you really REALLY want pizza. Nothing wrong with that! Here’s my no fail 20 minute pizza – perfect for when that craving hits. Pizza tends to get a bad wrap. But there’s nothing wrong with a bit of pizza, particularly when you cook it yoursel …

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