Q&A with Roam Co-Founder: Dr Andrius

Running, Research, and Medicine with Andrius

Physician. Ultra-endurance athlete. Research nerd. Roam co-founder. Dr Andrius Ramonas isn’t your typical sports medicine guy.

He’s equally at home in the clinic, a lab, on the sidelines of a football field, or deep in a game of online chess (while sipping yet another long black). 

In this chat, we talk about Andrius’ experiences, the lessons he’s learned the hard way, and why “gut training” might be the most underrated part of your race-day prep.

From Lab Coats to Running Shoes

Q: Your background spans clinical medicine, academic research, and competitive sport. How do these worlds inform each other in your work?

They come together naturally. 

Racing and trail running gives me a firsthand feel for what the body needs during physical challenges.

My research background keeps me grounded in evidence and helps me question assumptions.

And working in clinical practice connects me with everyday people trying to stay active and healthy. It’s a loop where each part feeds the others.

 

🎓 The Research Years

Q: You hold a PhD in exercise physiology and sports nutrition. What drew you to that field?

My interest in exercise physiology started when I was completing my Masters in sports medicine at the University of Nottingham in the UK. I got the chance to explore the metabolic effects of high molecular weight carbohydrate polymers and how they impact performance. That felt like the grooviest thing I could be doing at the time.

Later, my PhD at AUT in Auckland focused on how manipulating carbohydrate availability—before and during training—affects high-intensity performance in endurance athletes. What we found was interesting: even when carb stores are low, athletes can still perform at a high level… but it feels harder. Also, strategies like “carb periodisation” didn’t really boost performance in the long run.

But we did see rapid, temporary changes in metabolism—like increased fat utilisation and muscle oxygenation. That showed how responsive the body is to fuel availability, even if the gains don’t always last.

🍽 Gut Training & Real Food

Q: What’s one non-obvious factor that affects how athletes tolerate nutrition during long races?

Gut training. 100%. I wish I’d trained my digestive system more when I was younger instead of just showing up with five gels and crossing my fingers.

Just like your legs, your gut needs training. Practising your nutrition strategy during training helps your body absorb more energy and reduces discomfort.

Pacing also matters. When intensity goes up, blood is redirected from your digestive system to your muscles—which slows nutrient absorption. That’s why I usually wait 45 to 60 minutes before my first calories in a long race, to let the system settle.

And don’t forget the role of nerves and race stress. If your gut’s not happy, your whole day can go off the rails.

 

Q: Have you ever changed your mind about something in sports nutrition based on personal experience rather than evidence?

Definitely. Real food was a big shift for me. Most guidelines suggest up to 4 energy gels per hour for ultra-endurance events. That’s a lot—especially for longer races. Unless you're a unicorn who can tolerate that, it’s not a long-term solution.

For me, introducing more variety—and real food—made a huge difference. It’s easier on the gut and helps avoid taste fatigue. The science is catching up on this, especially around “gut training” and personalised fuelling. A lot of what we know now starts with athletes experimenting and figuring out what works on the ground before it gets into the lab.

Just because there isn’t research on something yet, doesn’t mean it doesn’t work.

 

🥑 Fat, Fuel & Flexibility

Q: What’s your view on fat-based fuelling for endurance athletes?

It depends on the context. From a general health perspective, incorporating healthy fats is important. In endurance sports, fat can be a useful part of a fuelling plan—especially in ultra events.

Some athletes follow “train low” strategies (training with low carb availability) to boost fat metabolism. Others just want a more varied fuel plan to avoid constant sugar overload. Fat-based options provide slow-release energy and help reduce flavour fatigue. They also contribute to gut training, as you're asking your digestive system to handle more than just sweet, simple carbs.

So, it's not about replacing carbs, but having more tools in the toolbox.

 

💪 Protein, Recovery & Common Misunderstandings

Q: What’s something people get wrong about protein powders or recovery nutrition?

People sometimes focus on the tiny details and miss the big picture. Yes, certain amino acids like leucine are important—but most of your recovery benefits come from a few simple practices:

• Spread your protein intake across the day (20–40g per meal is a good range)
• Mix up your protein sources to get all essential amino acids
• Supplement with powders—plant or animal-based—if you’re not hitting your target through food alone

It’s not about chasing magic numbers—it’s about consistently supporting your body’s needs.

 

🏋️ What Everyday Athletes Can Steal from the Pros

Q: You’ve worked in both elite sport and clinical settings. What’s one thing recreational athletes could adopt from elite practice?

The mindset. Elite athletes are always experimenting—trying different training loads, nutrition strategies, recovery methods—to see what works for them.

Recreational athletes can absolutely do the same. Try a periodised training plan. Lift weights to support endurance. Track how different protein intakes affect your recovery. Experiment with caffeine. See what happens when you swap a gel for real food on your next long run. That sense of curiosity and self-experimentation is really powerful.

Crossing the finish line in 1st at the inaugural Ring of Fire run (80k around Mt Ruapehu) in 2018. 

🔬 Science That Stuck

Q: Has any of your own research changed the way you personally train or fuel?

So much of it has. During my PhD, I tested all kinds of strategies: fasted sessions, low muscle glycogen workouts, and high-carb fuelling.

What stood out was how incredibly adaptable the body is. You can train it to burn more fat or carbs depending on what you feed it—and it switches between those states faster than you'd expect. That really opened up how I think about fuelling different sessions—not just for cardiovascular benefits, but for metabolic ones too.

 

🎺 Quickfire Q's with Andrius

• How many coffees do you drink per day?
  Let’s say “a lot.” More coffees than fingers on one hand.
• Current chess rating?
  Not telling—it's in flux.
• Go-to trail snack?
  Espresso Energy Nut Butter and raisins!