Articles by Gemma Sampson

I'm an Aussie dietitian based in Liverpool (UK) passionate about healthy eating and living an active lifestyle. I like making sense out of the confusion surrounding nutrition by putting it into context. Not your average Australian, I lived in Zambia for 6 years witnessing extreme hunger and malnutrition which sparked my interest in health and nutrition from an international perspective. Having worked and travelled the globe the phrase Dietitian without Borders suits me perfectly! I’m passionate about eating well, keeping active and living a healthy happy life and want to share what I know, do and love with people around the world.


Hydration and cycling performance

Whether adequate hydration improves or hinders cycling performance depends on multiple factors, including environment, exercise duration and intensity. I’ve summarised the findings of a recent meta-analysis on hydration and cycling performance.  How much should I drink while endurance cycling? Amongst other factors, the amount of fluid endurance cyclists are recommended to drink mid ride will vary…

Manage anxiety naturally

Many people struggle with feelings of anxiety or overwhelm. While there is nothing that can replace the support of a qualified therapist, these are 5 strategies that I use to help manage anxiety naturally. Despite there still being a huge stigma surrounding mental health and anxiety, I feel like this year it’s becoming much more…

Weight loss tips for cyclists

Optimising your body composition to improve power-to-weight ratio is a common challenge faced by cyclists. Finding the balance is tricky. Lose weight too quickly or in an unsustainable manner and you could end up losing power. Here are some of my top weight loss tips for cyclists wanting to improve their body composition. Here I…

What’s stopping you?

What’s stopping you? You know those conversations you have that become key turning points in your life? This question was one of those conversations.  An important question Slateman sprint – my introduction to triathlon I was first asked this question back in January 2015. I was talking with my psychologist about how much I loved…

What’s stopping you?

What’s stopping you? You know those conversations you have that become key turning points in your life? This question was one of those conversations.  An important question Slateman sprint – my introduction to triathlon I was first asked this question back in January 2015. I was talking with my psychologist about how much I loved…

Cycling sports nutrition challenges

As a cyclist do you struggle knowing what to eat on the bike? What’s best to eat during training or competition? Do you feel like you aren’t recovering quite as well as you should be between sessions? Or are you confused about the wide range of sports supplements and whether you really need to use…

Cycling sports nutrition challenges

As a cyclist do you struggle knowing what to eat on the bike? What’s best to eat during training or competition? Do you feel like you aren’t recovering quite as well as you should be between sessions? Or are you confused about the wide range of sports supplements and whether you really need to use…

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