Caffeine gel can be a planned part of race day when timing, amount, and stomach tolerance have been tested in advance.
- Many people plan caffeine 30–60 minutes before the part of the race where pace, fatigue, and focus become most challenging.
- In long races, caffeine gel often makes the most sense in the second half, for example around halfway or at 25–30 km in a marathon.
- Caffeine gel should be considered as part of the overall gel and carbohydrate plan, not added randomly on race day.
- Total caffeine intake from coffee, energy drinks, pre-workout, capsules, and gels should be included.
Caffeine can be included as a planned part of race day if it suits your distance, your stomach, and your normal caffeine intake. It is not about taking as much as possible, but about choosing a timing and amount that have been tested in advance.
For many endurance athletes, caffeine gel makes the most sense 30–60 minutes before the part of the race where pace, fatigue, and concentration become particularly challenging.
The short answer
Caffeine is absorbed gradually in the body. Many people therefore plan their intake so that it is taken about 30–60 minutes before the point when they want it to be part of their strategy.
That is why you should not wait until you already feel very low on energy. If you want to use caffeine strategically, it should be included in the plan before the hard part of the race.
A simple rule of thumb
- If you want to use caffeine early in the race, caffeine can be taken before the start.
- If you want to use caffeine in the final part, caffeine gel should be taken well before that point.
- In long races, it often makes sense to place caffeine in the second half.
If you already use energy gels for running, caffeine gel can be incorporated as part of your normal gel plan. Not as something extra that you randomly add on race day.
Timing by distance
In short races under 60–75 minutes, the need for carbohydrate during the race is often limited if you have eaten appropriately before the start. Here, caffeine gel can be especially relevant if you want to use caffeine as part of your plan and know that your stomach can handle it.
In that situation, caffeine gel can typically be taken 15–30 minutes before the start.
For a half marathon, the strategy depends on your finish time and your experience with caffeine. If you run around 90 minutes or longer, a caffeine gel 45–60 minutes into the race can make sense as part of your plan for the final part.
Some runners instead take caffeine before the start and use caffeine-free gels along the way. This can be a simple solution if you want to keep the amount of caffeine down.
For a marathon, caffeine gel is often most relevant from the second half. Many place the first caffeine gel around halfway or at 25–30 km, so the timing matches the phase where pace and focus typically become more challenging.
A caffeine gel with orange can, for example, be used as one of the later gels in the plan. Always check the caffeine content and include your total intake.
How to combine gels with and without caffeine
Caffeine gel is not the entire energy plan. It is part of it.
A gel with caffeine contains both carbohydrate and caffeine. Your total carbohydrate intake still needs to be planned continuously, especially over longer distances.
Many runners work with 30–60 grams of carbohydrate per hour, depending on distance, intensity, and stomach tolerance. A simple model can be:
A simple gel model
- Caffeine-free gels as the base throughout the race.
- One gel approximately every 30–45 minutes in longer races.
- One or two of the later gels are switched to caffeine variants.
If you prefer to get part of your carbohydrate intake through fluids, energy drink as the base in your race plan can be combined with a few gels. This can make it easier to distribute carbohydrate over time, while caffeine gel is used in a more targeted way.
If you have a sensitive stomach, energy chews as an alternative to gels may also be worth testing. Chews can make it easier to dose carbohydrate in smaller bites. Gels are often practical when the pace is high and you want to consume a portion quickly.
Dosage and total caffeine intake
In sports nutrition, 3–6 mg of caffeine per kg of body weight is often mentioned as a framework used in connection with endurance sport. However, many recreational athletes choose less, depending on tolerance and other caffeine intake.
This is especially true if you:
- Drink coffee before the start.
- Are sensitive to caffeine.
- Run late in the day.
- Have previously experienced restlessness, a high heart rate, or stomach discomfort.
The most important thing is to count everything. Coffee, energy drinks, pre-workout, caffeine capsules, and caffeine gels. The total amount can quickly become higher than you think.
If you want to compare options, you can see PurePower’s range of caffeine for training and competition.
It is a good idea to take gels with water, especially if you use several during the same race. This can make it easier to get the gel down when your heart rate is high.
On hot days, you should also include fluids and salts in your plan. Here, electrolytes for running can be part of your overall race plan.
Typical mistakes on race day
Caffeine gel should be tested in advance. It should not be a solution you try for the first time during a competition.
Avoid these mistakes in particular:
Mistakes you should avoid
- Taking caffeine gel for the first time on race day.
- Waiting until you feel very low on energy, even though caffeine should be planned well in advance.
- Taking several caffeine gels without counting coffee and other caffeine sources.
- Using caffeine late in the day if it affects your sleep.
- Taking gels without fluid if your stomach reacts to concentrated energy.
- Changing the entire energy plan because you feel under pressure during the race.
A good race plan should be simple. You should be able to follow it, even when your breathing is hard and your legs feel heavy.
Test your caffeine strategy on long runs, tempo sessions, or race pace training. Note the timing, number of gels, stomach feeling, perceived energy, focus, and sleep afterwards.
That is how you can find a plan that suits you all the way.
Short answers about caffeine in running
When is a caffeine gel typically used? Caffeine is often planned 30–60 minutes before the point when you want it to be part of your strategy.
When does caffeine gel make the most sense in a marathon? Often in the second half. For example around km 25–30, so the timing matches the final part of the race.
Should I take caffeine gel before the start? It can make sense in shorter or fast races. But it should be tested in training and fit your normal caffeine intake.
Can I take caffeine gel at the wall around 30 km? Yes, but preferably plan it earlier if you want to use caffeine around this point. Caffeine should be included in the plan well in advance.
How often can you take caffeine gel? It depends on the caffeine content per gel, your body weight, your tolerance, and other caffeine sources. Many people use 1–2 caffeine gels in a long race.
Can I combine caffeine gel and regular gel? Yes. A typical solution is to use regular gels as the base and save caffeine gels for the part of the race where you want to use caffeine in a targeted way.
Should caffeine gel be taken with water? It is often a good idea. Water can make it easier to get the gel down, especially when your heart rate is high.
Is caffeine gel for everyone? No. Some people experience restlessness, palpitations, nausea, or stomach discomfort. If you are pregnant, breastfeeding, have heart problems, high blood pressure, or take medication, you should seek individual advice from a healthcare professional.