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- Видео 190
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Dr Gemma Sampson
Австралия
Добавлен 3 июл 2015
Are you fuelling your ride or riding away from fuel as a cyclist?
If you want to optimise your cycling performance, fuelling is the game changing nutrition strategy you need.
I'm Dr Gemma Sampson, I'm an Advanced Sports Dietitian based between Mallorca, Girona and Sydney. I specialise in performance nutrition for amateur and professional cyclists, providing you with practical, realistic nutrition tips and strategies that get lasting results.
My mission is to transform the way cyclists fuel on and off the bike for peak performance, health and body composition.
No more eating is cheating, optimise your power-to-weight ratio by fuelling optimal performance.
Subscribe to my channel to learn a cycling nutrition framework that will revolutionise the way you fuel and perform as a cyclist. Follow these cycling nutrition strategies to fuel peak performance health and body composition.
@drgemmasampson
If you want to optimise your cycling performance, fuelling is the game changing nutrition strategy you need.
I'm Dr Gemma Sampson, I'm an Advanced Sports Dietitian based between Mallorca, Girona and Sydney. I specialise in performance nutrition for amateur and professional cyclists, providing you with practical, realistic nutrition tips and strategies that get lasting results.
My mission is to transform the way cyclists fuel on and off the bike for peak performance, health and body composition.
No more eating is cheating, optimise your power-to-weight ratio by fuelling optimal performance.
Subscribe to my channel to learn a cycling nutrition framework that will revolutionise the way you fuel and perform as a cyclist. Follow these cycling nutrition strategies to fuel peak performance health and body composition.
@drgemmasampson
How Sarah Gigante fuelled Tour de France Femmes
Chapters
00:00 Introduction: Sarah's Cycling Journey and Nutrition Changes
05:12 Fuelling Strategies During Races
06:25 Sarah's Nutrition Evolution
10:15 The Shift in Women's Cycling Nutrition Culture
15:36 The Importance of Proper Fueling
19:47 Eating Enough Calories
24:56 Carb Loading for Performance
***
BECOME A FUELLED CYCLIST
🧰 Get your free Nutrition Assessment: www.gemmasampson.com/ceacq
⛽️ Join The Fuelled Team: www.gemmasampson.com/join
***
CONNECT WITH ME
🌐 Website: www.gemmasampson.com
📸 Instagram: drgemmasampson
🎤 Podcast: www.gemmasampson.com/podcast/66
🚴 Strava: www.strava.com/athletes/5723475
***
Music by Epidemic Sounds. Start your free 7 day trial here: share.epi...
00:00 Introduction: Sarah's Cycling Journey and Nutrition Changes
05:12 Fuelling Strategies During Races
06:25 Sarah's Nutrition Evolution
10:15 The Shift in Women's Cycling Nutrition Culture
15:36 The Importance of Proper Fueling
19:47 Eating Enough Calories
24:56 Carb Loading for Performance
***
BECOME A FUELLED CYCLIST
🧰 Get your free Nutrition Assessment: www.gemmasampson.com/ceacq
⛽️ Join The Fuelled Team: www.gemmasampson.com/join
***
CONNECT WITH ME
🌐 Website: www.gemmasampson.com
📸 Instagram: drgemmasampson
🎤 Podcast: www.gemmasampson.com/podcast/66
🚴 Strava: www.strava.com/athletes/5723475
***
Music by Epidemic Sounds. Start your free 7 day trial here: share.epi...
Просмотров: 86
Видео
A 50 knot storm HIT while sailing a racing yacht for the first time
Просмотров 8212 часов назад
My first time sailing a racing yacht and I ended up in a 50 knot wind storm. I’m the sports dietitian for American Magic sailors and cyclors racing at the Americas Cup in Barcelona and have always found participating in the sport helps me better understand the challenges my athletes face. Never did I ever imagine this adventure sailing into a storm with 50 knot winds!
Body weight isn't a measure of energy balance for athletes - Nicky Keay (E10)
Просмотров 8719 часов назад
Dr Nicky Keay is an exercise endocrinologist who specialises in supporting male and female athletes with low energy availability. In this podcast, 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. Fuelled with Dr Gemma Sampson Episode 10 BECOME A FUELLED CYCLIST 🧰 Get your free Nutritio...
The cycling CHEAT CODE to level up your cycling performance!
Просмотров 104День назад
Frankie Hall is an elite female cyclist who shares her experience of how changing her fuelling strategy has had a significant impact on her performance and overall well-being as a cyclist racing for DAS Huchinson Brother UK. Frankie has seen improvements in her training load, body composition, and energy levels by being smarter with her fuelling strategy. She has gained confidence in her abilit...
Which meal is MORE important before a cycling race? (E64)
Просмотров 8114 дней назад
In this episode of Ask a Sports Dietitian, Dr. Gemma Sampson answers a listener's question about whether it's better to eat a larger evening meal the night before a big ride or competition instead of having a big breakfast. Clare asks, Hi Gemma, there are so many questions I would love to ask you, but here's one. Is it okay to eat a larger evening meal the night before a big ride or competition...
How to Set GARMIN reminders to eat and drink on the bike
Просмотров 13614 дней назад
Never forget to eat or drink on the bike again by setting up custom reminders on your Garmin to eat or drink. Go to your profile and select alerts. You can choose to set a prompt based on time, distance covered or after a certain amount of energy has been expended. BECOME A FUELLED CYCLIST 🧰 Get your free Nutrition Assessment: www.gemmasampson.com/ceacq ⛽️ Join The Fuelled Team: www.gemmasampso...
Female Cyclists Need 7500kcal PER DAY Racing Tour de France Femmes! (E62)
Просмотров 3921 день назад
Dr. Jose Areta discusses the energy expenditure of female cyclists during multi-stage races like the Tour de France Femmes. He highlights the surprising amount of energy needed and the deficit that occurs during these races. The study also reveals that energy expenditure is similar for both male and female athletes relative to their size and resting metabolic rate. Dr. Areta emphasizes the impo...
Fuelling Professional Cycling with Type 1 Diabetes (E11)
Просмотров 3521 день назад
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. Fuelled with Dr Gemma Sa...
Young Riders Are Changing the Cycling Game with Nutrition
Просмотров 7221 день назад
Enabling cycling performance through fuel! Great insights from Lizzie Holden and Nick Schultz about what’s changed in the pro cycling nutrition space. And an interesting take on why weighing your food isn’t always a problem - for some riders it can be helpful to take the guesswork out so they eat more! E61 Pock-it Fuel Fuelling Pro cyclists with Lizzie Holden and Nick Schultz Fuelled with Dr Ge...
The Nutrition Strategies Powering Performance in Professional Cyclists in 2024 (E61)
Просмотров 16821 день назад
The Nutrition Strategies Powering Performance in Professional Cyclists in 2024 (E61)
Fuelling female cyclists: What the pros are eating during the Tour de France (E60)
Просмотров 8321 день назад
Fuelling female cyclists: What the pros are eating during the Tour de France (E60)
Cycling Palma Mallorca| POV | ASMR | Road Bike | From Where I Ride
Просмотров 155Месяц назад
Cycling Palma Mallorca| POV | ASMR | Road Bike | From Where I Ride
What's CHANGED in Elite Cycling Nutrition?
Просмотров 1 тыс.2 месяца назад
What's CHANGED in Elite Cycling Nutrition?
How do hormones impact your cycling? Dr Nicky Keay (E16)
Просмотров 1032 месяца назад
How do hormones impact your cycling? Dr Nicky Keay (E16)
Male coaches NEED to know this about female cyclists (E43)
Просмотров 1653 месяца назад
Male coaches NEED to know this about female cyclists (E43)
Do I have a GOOD relationship with food? (E52)
Просмотров 863 месяца назад
Do I have a GOOD relationship with food? (E52)
Triathlon Nutrition: How to Get to Race Weight for Ironman New Zealand
Просмотров 273 месяца назад
Triathlon Nutrition: How to Get to Race Weight for Ironman New Zealand
Nutrition for pre-menopausal female cyclists - E50
Просмотров 763 месяца назад
Nutrition for pre-menopausal female cyclists - E50
This is a GAMECHANGER for cycling marginal gains - E35
Просмотров 1,7 тыс.3 месяца назад
This is a GAMECHANGER for cycling marginal gains - E35
Fuel your cycling for REDs recovery - Kaia Schmid (E28)
Просмотров 2093 месяца назад
Fuel your cycling for REDs recovery - Kaia Schmid (E28)
Use these THREE easy steps to fuel your cycling
Просмотров 4743 месяца назад
Use these THREE easy steps to fuel your cycling
19 Life Lessons I Wish I'd Learned Sooner
Просмотров 3876 месяцев назад
19 Life Lessons I Wish I'd Learned Sooner
This is what I’d do differently as a cyclist 👇🏻
Просмотров 7306 месяцев назад
This is what I’d do differently as a cyclist 👇🏻
Make this when it's too cold for a protein shake
Просмотров 2177 месяцев назад
Make this when it's too cold for a protein shake
Is this sabotaging your cycling weight loss goals?
Просмотров 2,1 тыс.9 месяцев назад
Is this sabotaging your cycling weight loss goals?
HELP! I'm Trapped by Perfectionistic Thinking
Просмотров 179Год назад
HELP! I'm Trapped by Perfectionistic Thinking
A day in the life of a cycling sports dietitian based in Girona | Dr Gemma Sampson
Просмотров 357Год назад
A day in the life of a cycling sports dietitian based in Girona | Dr Gemma Sampson
Top Three Biggest Cycling Nutrition PROBLEMS Cyclists Have
Просмотров 485Год назад
Top Three Biggest Cycling Nutrition PROBLEMS Cyclists Have
Beautiful smile and dimples
If someone doesn’t comprehend the concept of fluid calories, the best, simple answer you can give them is yes.
Sugar and lemon juice on your teeth. What could possibly go wrong? Back when I was a racer I would carry a small flask of pure corn syrup to sip from on long training rides, in place of expensive carbo gels, in addition to energy bars and bananas. Looking back I can't believe I did that. And nowadays I stay as far away from sugar as I can, doing a low carb diet, knowing what I know now about how bad sugar is for the human body. Just look at the epidemics of obesity and type 2 diabetes in the US. But I'm also no longer in racing, nor even long distance cycling.
How do you figure how much to use? A teaspoon of dextrose is 12 cal. Are there any other considerations?
Glucose is less sweet than sugar
Too sweet!! Cmon, there's no such thing...
I use the eat my ride app carb balancer on the Garmin.it’s pretty cool
Nice one!
AI gives me this: 1. Basic Sugar Water Recipe: - 30g maltodextrin (around 2,5 tablespoons) - 60g table sugar (around 4.75 tablespoons) - 1 tsp sodium citrate - Flavoring (e.g., True Citrus packet) - Water to fill bottle This provides about 90g of carbs and 360 calories per standard bottle.
Yep! Quite an adventure containing smiles from both you and I :)
i'd be keen to see a revisit to something pure like maple syrup (it is processed tho more so just reduced water) or something alternative to natural sugar reduced and h2o for an apples to oranges comparison.
btw people 100gram of sugar is alot to start off. try starting at 40 grams if sugar and working your way up so your gut has time to get used to it. speaking from experianced first timers 100g will get the shits/stomach pain for a whole week
iv done this a few times; my mix is something like this. Sugar Grams for however much you need. (im roughly at 75-90/H. 500mg to 1gm of Salt/Himalayan Salt. Fill up the bottle the rest of way with water. Mio Water Flavor for taste. I like the Caffeine ones as well.
hi mam can i use brown sugar?
Lady yo ass just made lemonade 😂
Need to get out here
Have fun out there Doc! 😉
I had fun chasing down the men ahead of me 😂
First comment! 🎉😄
You didn't talk about your full experience using sugar water, just about your teeth.
Factor meal deal/0prep
I will check if they deliver to Spain!
Thanks very much for this. I believe most people on low carb diet higher fat prefer this because of wanting flavour in their food. not dry food thats low in fat. Can you give good examples on how to get good flavour foods on low fat diets? also, top snacks that taste good and are fast to cook. last one: if we work on desk all day and only move for the workout how would you distribute the macros and calories for e.g. 85kg and 250 watts ftp guy who does zone 2 rides at noon all days but high intensity workouts on tuesdays and saturdays? many thanks for your videos 🙏🏻
Happy to run into you here. This video answered a few questions I had. The things you say really ring true to me. I always wonder what and when to eat after my rides for my best health and performance advantages. Looking forward to learning more from you.
I think Ozempic's muscle loss side effect is because it does not solve the user's main issue: macronutrient ratio. Until now, all obese people I know, eat plenty of carbs, some fat and very little protein in relation to total calories. When they start using Ozempic, they reduce their intake of the same food, thus getting into a serious protein defficiency. It was more than 5 years ago when Romanian doctors started prescribing an injection for weight loss (most probably it was this). A neighbor and an aquaintance had a fast weight loss. One of them died of cardiac arrest in the train. The other collapsed at the factory gate. Same death. This reminds me of how lots of anorexic people die - of cardiac insufficiency. Not enough muscle to support function. Manufacturers of such drugs evade responsibility by writing "you need to change your nutrition and do sports" on the label.
How about just spiking orange juice or a smoothie with sugar and salt?
What if you brush your teeth after the ride? Or at least just twice a day.
Get it girl! Ride that bike like you stole it!
Haha it certainly feels like that in the crit/car avoidance chaos getting out the city 😂
This will wreak your teeth.
"Slow and steady" is 100% the way to go. What I found highly efficient was to increase my daily step count. About a year ago, mine was all the way down to 2.500 steps per day (office worker), and weekends could be below 1.500... So I decided to do something. I changed the route I took to the bus, so I would have to walk 15 minutes every morning, and 15 minutes every afternoon/evening. This became a natural habit, and I started to average around 5.000 a day (more on many days, but on days where I have time for nothing else, 5.000 would be my 'baseline'). It became effortless and a natural part of my day. About one week ago, I decided to increase this again - I now walk 30 minutes each way (15 more than before). Since I was already in the habit of walking, this doesn't feel like that much extra effort. And my new 'baseline' is 7.500 steps, on days where I have time for nothing else. My weekends I am still struggling a bit - but I have found that having an errand/something I need to do tends to motivate me more than just going for a walk with no goal. Therefore, I have started to create needs to walk. For example going to get lunch at a really good salad place I can walk to - indulging in something nutritious and delicious, and a reason to take some extra steps. Or creating other errands or projects to move for. If I can keep this up, I should have a weekend baseline of 5.000 steps. It is the same with nutrition - I have created super low effort healthy go to meals, on days where I have less energy for cooking. Next step is to start meal prepping. I think I will start by doing just a few meals a week/short preparation time. And then maybe increase. Same concept as with the steps - create a baseline that feels effortless, and increase from there. :) This may seem pathetic to many people - we all love to see those extreme overnight changes. But that never worked for me. The key for me is consistency, and making it feel effortless and natural. And I think it is that way for a lot of people. Wether you are talking exercise or nutrition.
After developing fructose intolerance, I needed to experiment. I ended up using 1/4 coconut water, 2 x heaped teaspoons of glucose powder, 2 x heaped teaspoons of rice syrup (glucose and carbs), squeezed lemon and a little Celtic Sea salt. It tastes great and seems to work really well. When I train, I drink water, when I race, I consume my drink.
I seem to get away with sugar water with shorter (2-4 hour) or cold rides. When it gets hotter and longer (4-9) I can get gi upset. Not sure if this is due to frustose. I have started to become more aware of my stomach during a ride, if its emptying properly.
It's common to have more GI issues in hotter weather, especially if you have a sensitive stomach to start with.
Wait wait wait... this guy says "men in their 50's" have a hard time talking to women about this? What a daft thing to say. With such narrow minded thinking, this guy has no business giving advise to anyone but his mother.
I used this today. Worked great. 50g sugar in 600 ml water. A little salt and a squeeze of lemon. I thought it tasted great. Plenty of energy and no gi issues. I will probably use 60 gm next ride.
Great practical advice thanks Gemma.
7.49 in and you haven’t stated your topic!!
Don't ask Americans to introduce themselves lol...10 minutes later...
What about glycogen storage and fat oxidation rates? You don't need to fuel a 2hr zone 2 ride (60-65% FTP) unless you raced the day before or are racing the day after. All you're doing constantly fueling every ride is preserving muscle glycogen but the only way to enhance glycogen stores is to occasionally deplete them then refuel. If you're glycogen storage capacity is low then you'll always need exogenous glucose to fuel harder efforts (anything above 65% ftp for most people!), but what happens when you can't fuel enough or forget?! I'll tell you, it's bonk city!
Image and sound goes out at 19:14 and comes back up at 21:30 FYI. Thanks so much for the info in this video! :) Cheers Dr Gemma Sampson and Coach Josh Brandwene
Oops!!! Thanks for the time stamps
Nice video! But the audio levels are really low compared to other videos on RUclips
The week before Hells Bells 2023 there was a 5 for $10 sale on Clif bars. So for 24hrs all I ate was Clif bars. Mate. I know what you're describing 🤣🤣 Lived and learned 🤢 Cheers for putting out such helpful content 🤘
It’s always the clifbars!! 😂
If is was the best the Tour de France would be using it.
Plenty of pro riders have used it for years
@@gilesbyford3773 who told you that, durianrider?
Would Coke not have the same effect as it is loaded with sugar, that is coke diluted with water ?
Coke works very well as a fuel source for many cyclists and triathletes
Dental health?!
I spoke about dental health during it :)
Interesting ,what size was your bottle & what about electrolytes?
These were 650ml bottles. I was following the research protocol in this instance.
The last 6 months have been adding 100g sugar, 10g honey and salt to my bottles and it has changed so much. 2-3 hrs in a solid ride and still able to hit power numbers and recovery is much better
Fuelling has a huge performance benefit!
Well said…even now with all the information at people’s fingertips folks don’t take nutrition seriously…good on you moving somewhere nice 🙂👍🏻
Thanks! It’s starting to change slowly, but that culture of ‘eating is cheating’ is so deeply rooted. I’ve seen slow shifts over the last 15 years, but sad for how much wasted performance and health for people as a result of under fuelling
Why eat nuts when you can eat peanut butter 🥰
or use both...
Yes! my people 🤗….sugar…maple syrup….lemon juice…experiment with salt if you wish….makes a good drink 🥳👍🏻
I threw some of that new Fangled Popcorn Flour into my Water Bottle to avoid Fructose
'promosm'
the clear mind is very important. I remember when I was younger, there wasn't so much input/entertainment on us. We would have a lot of "nothing" time, those were the time when we so much time to think about what is needed to be done. Lovely work, keep it going Doc.
Thank you! Appreciate your kind words. That thinking time is so valuable!