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Fuelled with Dr Gemma SampsonAuthor: Dr Gemma Sampson
Dr Gemma Sampson is an Australian Advanced Sports Dietitian and Sports Nutrition expert fuelling peak performance for amateur and elite cyclists. Find Gemma at www.gemmasampson.com Language: en Genres: Health & Fitness, Nutrition, Sports Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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119. How do I refuel if I'm not hungry after training? ASK A SPORTS DIETITIAN
Tuesday, 21 April, 2026
In this episode, I answer a question I get all the time from cyclists and endurance athletes: what do I do if I’m not hungry after training? On the surface, it sounds simple. If you’re not hungry, you don’t eat. But when it comes to performance nutrition and recovery, it’s not always that straightforward. I talk about how intuitive eating is a valuable tool and something I encourage athletes to develop over time. Learning your hunger cues, understanding when you’re genuinely hungry versus when you’re eating out of habit, and finding a rhythm that works for your body is incredibly important. But there are specific situations where relying purely on hunger cues can actually hold you back. One of the biggest examples of this is immediately after training. For many athletes, especially after harder or longer sessions, appetite can be suppressed. You might feel flat, tired, or simply not interested in food. But this is exactly the time your body needs fuel the most. If you delay refueling, you are not only compromising recovery, but also setting yourself up for low energy, brain fog, and stronger cravings later in the day. In this episode, I explain why early recovery nutrition is so important, particularly for amateur athletes who are juggling training alongside work, family, and everyday life. You don’t have the luxury of extended recovery windows. You need your energy back quickly so you can function, think clearly, and perform in the next session. I walk through practical strategies for what to do when you’re not hungry after training. One of the most effective tools is using liquid nutrition. Smoothies, recovery shakes, chocolate milk, and fruit juice can all help you get carbohydrates and protein into your system without the heaviness of a full meal. I also share simple, flexible ideas for light foods that are easier to tolerate when appetite is low, like toast, rice cakes, cereal, or eggs. The key message is that recovery does not need to be complicated or perfect. It just needs to happen. We also talk about the downstream effects of underfueling. When you skip or delay recovery nutrition, it often shows up later as intense hunger, sugar cravings, overeating, and feeling out of control around food. By eating earlier, even when you’re not hungry, you can prevent that cycle and support more consistent energy and behaviour throughout the day. This episode is designed to give you simple, realistic strategies you can implement immediately, whether you are a recreational cyclist, a busy professional training around life, or someone trying to improve recovery and performance without overcomplicating your nutrition. -- BECOME A FUELLED CYCLIST 🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq ⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join CONNECT WITH GEMMA 🌐 Website: https://www.gemmasampson.com 🎥 Youtube: www.youtube.com/@drgemmasampson 📸 Instagram: https://instagram.com/drgemmasampson 🎤 Podcast: https://www.gemmasampson.com/podcast/119 🚴 Strava: https://www.strava.com/athletes/5723475
