Not long ago, endurance athletes relied on familiar foods such as jaggery, dates and bananas for energy. These foods still have their place, but sports nutrition has become far more specialised. Energy gels and carbohydrate drinks now allow runners to carry and consume measured amounts of fuel without having to chew or carry bulky food.

At the elite level, fuelling has become almost as carefully planned as training and pacing. Before Sabastian Sawe’s world-record run at the 2026 London Marathon, Maurten’s nutrition team spent months testing and refining a personalised strategy that allowed him to consume approximately 115 grams of carbohydrate per hour.

But recreational runners face a more basic set of questions. What makes a gel effective? Does the glucose-to-fructose ratio matter? Should it be taken with water? And how can runners increase their carbohydrate intake without upsetting their stomach?

In this episode, host Aditi Pandya speaks with Vikas Malik, endurance runner, researcher and co-founder of LEAP Nutrition. Together, they examine what goes into energy gels and how runners can select, practise and use them more effectively.

What’s covered in this episode:

• What is inside an energy gel: the roles of glucose, fructose, sucrose and maltodextrin

• Why gels combine different carbohydrates: how multiple carbohydrate sources can help the body absorb and use more energy than relying on glucose alone,

• Understanding different gel formats: the practical differences between concentrated, isotonic, hydrogel and high-carbohydrate gels

• How much carbohydrate runners need: why the traditional limit of around 60 grams per hour has expanded to 90 grams and beyond

• Timing gels during a marathon: why runners should begin fuelling before fatigue appears

• Training the gut: how runners can progressively become more comfortable consuming carbohydrate and fluid at race intensity, rather than simply testing flavours during an occasional long run.

• Using caffeine strategically: whether caffeinated gels should be saved for the second half of a race and how caffeine may affect runners who are sensitive to nausea, anxiety or gastrointestinal discomfort.

• Cramps and added ingredients: whether sodium, potassium or magnesium can stop cramps once they begin, and what evidence exists for ingredients such as amino acids and creatine during a marathon.

• Choosing the right gel: what to check on the nutrition label and how to test the carbohydrate quantity, texture, flavour and intake schedule before race day.

• A simple first-marathon strategy: how a new marathoner can select a gel, build a sensible fuelling schedule and practise it repeatedly in training.

Host: Aditi Pandya

Aditi is a seasoned endurance runner and the host of The World of Running podcast. She has qualified for the Boston Marathon multiple times and has earned several podium finishes at Indian races, including first runner-up in the half marathon at TMM 2025. She ran a personal best of 3:22:35 at the 2026 Boston Marathon. Learn more about her at aditipandya.com.

Guest: Vikas Malik

Vikas holds a PhD in physics and has extensive professional experience in food and pharmaceutical research. He is an accomplished marathon and ultramarathon runner with a marathon personal best of 2:47. In 2017, he recorded what was then reported as the fastest 100-mile performance by an Indian runner, completing the distance in approximately 18 hours and 20 minutes. Vikas is the co-founder of LEAP Nutrition, where he has been involved in developing sports-nutrition products for endurance athletes.

References and resources discussed:

• RunStrong: Online training platform

• LEAP Nutrition: Sports nutrition products for endurance athletes

• Sabastian Sawe’s world-record fuelling: Maurten’s testing and race-fuelling report

• Maurten: Hydrogel-based energy gels and drink mixes

• Runners' Guide to Energy Gels

Racing IQ

We all know training matters—but what separates good races from great ones? It’s how you respond when you had to face the harsh realities of race. Think Sifan Hasan’s London Marathon debut: hamstring issues mid-race, but still a win. That’s Racing IQ.

In this episode, we unpack the art of staying calm and smart when race-day chaos strikes. Because on race day, it's not just about the body, your brain better show up too.

• Pacing IQ: The mind game of knowing when to hold pace or chase.

• Race-day decisions: How to adapt in real-time such as dropped gels, hydration mishaps, and the mental reset process.

• The metrics that matter: What data to track (and what to ignore) when racing.

• Training RacingIQ: Workouts, simulations, and post-race audits to build smarter instincts.

• Expect the unexpected—and have a plan for your plan falling apart.

• What could be a decision tree to manage mid-race pacing.

• Conditions (heat, hills, headwind) demand adaptation—not stubbornness.

• RacingIQ can be trained like any other skill.

Host: Aditi Pandya

Aditi is a seasoned endurance runner and the host of The World of Running podcast. She is qualified for the Boston Marathon multiple times and has numerous podium finishes in Indian races, the recent one is first runners-up at the TMM 2025 half marathon with a timing of 1:42:19 and holds a personal best of 3:29:05 in the marathon. Learn more about her at ⁠aditipandya.com⁠.

Expert Guest: Vijayaraghavan Venugopal

Vijay is one of India’s most accomplished masters marathoners, with 10 sub-3 finishes and all six World Marathon Majors completed. His best: 2:47 at the 2025 London Marathon. He’s also the co-founder of Fast&Up.

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🔁 Errata:

• Aditi mentions in her case of cramping - the marathon as being in 2023—it was actually in 2024.