Dr Gemma Sampson - Advanced Sports Dietitian

18/11/2025

If you can’t stick with a diet long term..

It’s setting you up to fail.

Stop chasing perfection or waiting for the perfect moment to start.

There is no such thing as a perfect diet or a perfect moment.

The best diet for you is the one you can stick with when life gets chaotic.

The best moment to make a change is now.

Start where you are and rather than trying to change everything at once, focus on one or two things you can improve just a little bit and build upon.

Over time those little changes compound and result in bigger overall outcome.

Progress over perfection.

If you want support with your nutrition - send a DM with the word FUELLED and let’s chat!

Ready to learn a new approach to fuelling? 

Here’s how I can help:
🚀 1:1 nutrition coaching
⛽️ Join Fuelled cycling membership
📆 Book a 1:1 nutrition consultation
🎧 Listen to the Fuelled podcast
🎥 Follow on YouTube
👉🏻Read blog posts on my website

Learn more www.gemmasampson.com

12/11/2025

Parmesan cheese protein bar?

If you’re trying to gain weight.. maybe.

10/11/2025

Every new Fuelled member gets a 1-on-1 call with me in their first two weeks.

If you’ve been thinking about joining the Fuelled Membership, now’s the time!

All new members get a free 1:1 consultation with me to kickstart your fuelling strategy

We’ll sit down virtually for 60 minutes to look at your training, nutrition, and identify the changes that will make the biggest impact on your health or performance goals.

It’s your chance to ask me anything about what you are stuck on with your nutrition and prioritise your fuelling strategy.

Last week I had a call with a new member who was feeling overwhelmed with nutrition to support their triathlon goals.

Within 60 minutes we identified that they weren’t eating enough in their everyday nutrition.

This was having a direct impact on their energy for training, recovery and overall performance. Without addressing it.. they were high risk for REDs.

My nutrition advice?

Focus on their EVERYDAY nutrition and start nailing the basics before moving onto TRAINING nutrition component within the FUELLED FRAMEWORK.

They aren’t looking for 1:1 nutrition coaching right now, but this call gave them a clear pathway of what to change, when, how and why.

Ready for yours?

Comment ‘FUELLED’ and I’ll send you the details

⛽

07/11/2025

Just keep taking those steps.

Do the work.
Make the changes.
Stick with it.

Because overnight success takes time.

31/10/2025

📆 Running Nutrition

Whether you’re chasing your next PB, building endurance for longer runs or simply trying to feel better in training, what you eat day-to-day can make or break your performance.

Join sports dietitian Gemma Sampson for an in-person workshop at Hollyday designed to help runners understand how to fuel properly for health, energy and speed.

This 90-minute event breaks down the fundamentals of everyday nutrition and training fuelling so you can run stronger, recover faster and enjoy your training more.

You’ll learn practical strategies you can start using straight away, plus get answers to your personal nutrition questions in the live Q&A.

Running Nutrition: Fuel Smarter, Run Stronger
📍 Hollyday Running Palma de Mallorca
📆 3rd December 2025, 7pm
⏱ 90 minutes plus Q&A
💬 In-person, interactive session
🎯 Suitable for all running levels
🎟️ Tickets €25

Spaces are limited to keep the session interactive.

Reserve your spot and start fuelling like a runner who means business.

⬇️
www.gemmasampson.com/events

13/10/2025

I tried to cycle around Mallorca…

09/10/2025

Race nutrition isn’t healthy nutrition.

09/10/2025

I told my client to swap oats for rice bubbles at breakfast

Why?

Because they needed a nutrition strategy tailored to their goals and training that specific day.

Racing nutrition focuses on performance
Everyday nutrition prioritises health.
Training nutrition optimises both by fuelling before, during and after.

Oats are great for an everyday breakfast - but for my client who needs >120g of carbs before their race... the fibre content is a fast track to feeling really full, bloated and underfuelling before a key event.

It’s not about it being good or bad, but learning how the foods we eat in one context for health can sometimes compromise our performance when it comes to race day.

Because as my fuelled athletes know, race day nutrition isn’t everyday nutrition.

Ready to learn a new approach to fuelling? 

Here’s how I can help:
🚀 1:1 nutrition coaching
⛽️ Join Fuelled cycling nutrition team
📆 Attend a nutrition workshop
🎧 Listen to the Fuelled podcast
🎥 Follow on YouTube
👉🏻Read blog posts on my website

Send me a DM or learn more at www.gemmasampson.com

   

27/09/2025

When your pro rider friend says “do you want to join me on this ride?”

You say yes and fill your pockets with lots of fuel.

Because it’s better be over prepared when going on a ride where you don’t know what the route, distance or intensity is going to be!

I had more in my pockets but fuelled with:
⛽️ 80g bottle of Skratch mix (80g carbs)
⛽️ Maurten bar (40g carbs)
⛽️ MNSTRY gel with caffeine (40g carbs)
⛽️ A few juicy oranges at the feed zone

The payoff?

A fun day out on the bike meeting cool people, discovering a new brand of gels I like and my second-best time up the climb.

But the real win of the day was plenty of Spanish practice and refuelling at the paella party.

20/08/2025

Maple syrup instead of energy gels?

Can You Really Fuel a Bike Ride With Maple Syrup?

In this episode, I dive into the use of maple syrup as a fuel source for cycling. I explore its nutritional benefits, the practicalities of storing and trans...