Dr Gemma Sampson - Advanced Sports Dietitian

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

Dr Gemma Sampson - Accredited Sports Dietitian

04/10/2026

How I fuel you as a sports dietitian and private chef.

Salads and bowls edition.

What would be on your menu?

Featuring
Sticky glazed lemon ginger salmon
Blue cheese & fresh fig salad
Marinated salmon poke bowl
Marinated tofu poke bowl
Chargrill chicken and sweet potato bowl
Roast pumpkin and blue cheese with quinoa
Green salad with peach and coriander
Roast halloumi and quinoa salad
Smoked salmon and edamame poke on quinoa
Vermicelli noodle bowl with chicken and sweet chilli
Roast vegetable and chickpea green bowl
Teriyaki chicken with rice and salad

28/09/2026

Walking around the Olympic arena gave me chills and was a definite highlight exploring Athens.

So was the free entry and massive queue I was miraculously allowed to skip meaning I was able to enter the Acropolis almost on my own for about 30 minutes before the crowd appeared.

Holidays over time to head home

26/09/2026

Celebrating 40 years in Greece.
Part 1: exploring ancient Corinth & Zakynthos.
Lots of hikes, ancient ruins, beach time, sunrises/sunsets, dancing till your legs hurt and learning how to windsurf without any wind

17/09/2026

What’s your favourite way to fuel training?

Foods you’ll often see me eating as a sports dietitian when I train include:

Dried fruit (apricot, pineapple, dates)
Cookies and biscuits (Anzac & choc chip)
Rice cakes
Wraps with Vegemite and cheese
Banana bread
Brownies
Rice crispie bars
Oat based energy balls

Real food works well for fuelling your low to moderate intensity training.

Test it out in training, tweak and adjust to your taste.

Plenty of recipes on my website to keep you fuelling your adventures

www.gemmasampson.com/recipes

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

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.

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?

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!

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

Address

Sydney, NSW
17001

Website

https://www.gemmasampson.com/

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