Caffeine gels have become a popular choice among many endurance athletes. But when do they make sense, how much might be relevant for you, and how do you minimize the risk of stomach issues in the middle of an important session or race? Here you get a practical guide so you can use caffeine gels as one of several tools in your energy planning and test your strategy in training long before it matters on the start line.
The goal is not to give you a quick fix, but to equip you to plan your caffeine intake just as seriously as your training. When you have control over timing, amounts, and fluids, you are better positioned to get through long and hard sections with a plan that suits you.
What is a caffeine gel, and what does it contain
A caffeine gel is basically an energy gel with added caffeine. It is developed to be easy to consume during activity and is typically built around three main elements.
- Carbohydrate, often around 20 to 25 grams per gel
- Caffeine, in varying amounts, typically approximately 25 to 80 milligrams per gel
- Flavorings and often also electrolytes
Carbohydrates help cover energy needs during activity, while caffeine can for many feel like increased alertness and focus, especially when fatigue sets in during prolonged exertion.
If you want an overview of different variants, both with and without caffeine, you can see PurePower's selection of energy gels for training and competition.
When caffeine gels make sense in your energy plan
Caffeine gels can be relevant in endurance training and competition where you are active long enough for both carbohydrate and caffeine to be part of your overall plan. They are typically used in connection with longer and/or intensive efforts.
- Half marathon and marathon
- Long trail runs
- Triathlon from Olympic distance and up
- Longer cycling races and recreational events
Many endurance athletes choose to take a caffeine gel before the start to have caffeine in their system early in the race. Caffeine is absorbed differently from person to person and can typically be felt after 30 to 75 minutes, so a practical rule of thumb can be:
- Take a caffeine gel about 30 to 60 minutes before the start if you want caffeine early in the first part of the race
- Take it after 45 to 60 minutes if you would rather use it later, when fatigue begins to set in
The most important thing is that you test the timing during your training sessions. Here, for example, you can use a variant such as PurePower's caffeine gel before the start and assess when it best fits into your plan.
How to work with carbohydrate and caffeine
When planning your strategy, it is about managing both carbohydrate and caffeine without unnecessarily stressing the stomach. The two should be considered together if you want an even energy and fluid strategy throughout your session or race.
Carbohydrate per hour in practice
A commonly used rule of thumb for running and triathlon falls within this range for many recreational athletes, but needs can vary.
- Approximately 30 to 60 grams of carbohydrate per hour
- This corresponds to roughly 2 to 3 gels per hour, depending on how many grams of carbohydrate are in each gel
Build up slowly so the body can get used to the intake.
- Start at the low end, for example 1 to 1.5 gels per hour
- Train your stomach and gut over several weeks
- Do not test a high intake for the first time on race day
Many endurance athletes find that 2 to 3 gels per hour can serve as a starting point when looking at total carbohydrate intake over time. If you prefer a chewable format for part of your plan, energy chews can also be tested during longer runs or rides.
Caffeine amounts and typical levels
In studies, doses around 3 milligrams of caffeine per kilogram of body weight are often seen in sports and performance contexts. For a 70-kilo athlete, this corresponds to around 200 milligrams of caffeine in total on a competition day, but individual tolerance and sensitivity vary.
In practice, it could look like this, for example.
- One to two caffeine gels spread across the race or competition
- Possibly combined with coffee before the start or caffeine-containing capsules, but only if you have an overview of the total amount of caffeine
If you want to work more precisely with caffeine without simultaneously increasing the amount of gel, you can supplement with pure caffeine capsules and adjust carbohydrate and caffeine independently of each other. PurePower's caffeine products can help you compare different formats before choosing what to test in training.
Water, stomach, and absorption
A common cause of stomach issues during running is consuming concentrated energy without enough fluid. Gels are concentrated, and caffeine can increase the tendency for discomfort in some people, depending on amount and individual sensitivity.
Therefore, it makes good sense to have some simple guidelines.
- Always take your gels with water, for example 1 to 2 cups at the aid station or a few good sips from your bottle
- Avoid taking several gels right on top of each other without fluid in between
- Space gels about 30 to 45 minutes apart instead of saving them up for one large intake
Every time you plan a gel, you should also plan when and where you will drink water with it. In hot conditions, it can be an advantage to combine gels with a carbohydrate electrolyte drink such as Carbo Race Electrolyte, so you get energy, fluid, and salts as part of your overall strategy.
If you want to dive deeper into electrolytes and salt balance, you can explore PurePower's range of electrolytes for hydration.
How to test caffeine gels in training
Your body and stomach can benefit from gradually getting used to both the amount of carbohydrate and the caffeine. Therefore, it can be a good idea to include a simple test plan in your training so you can find your own tolerance and the level that works for you.
- On an easy long run, you can take a caffeine gel after 45 to 60 minutes and assess the rest of the run
- Next time, you can take a regular gel early and a caffeine gel later in the session
- Note after training how your stomach feels, how your energy felt, how you experienced exertion, and whether sleep was affected if you trained late in the day
Over a period of time, you can gradually increase to 2 to 3 gels per hour if it suits your training for a marathon, long trail runs, or Ironman distances. Here it can be an advantage to use a sample pack with gels with and without caffeine, so you can test both flavors and caffeine amounts before deciding on your final plan.
Safety, considerations, and typical mistakes
Caffeine is one of the most studied substances in sport, but there are still some things you should be aware of when planning your intake in training and competition.
- Children, pregnant women, and breastfeeding women should be cautious with caffeine and speak with a doctor if in doubt
- If you have heart problems or another medical history, you should consult a healthcare professional before experimenting with high caffeine doses
- Large amounts of caffeine in a short time can cause restlessness, palpitations, nausea, and affect sleep in some people
There are also some classic mistakes that many endurance athletes can recognize.
- Having your first experience with caffeine gels at an important race
- Combining many caffeine sources on the same day, for example coffee, energy drink, several caffeine gels, and capsules on top of each other
- Lacking a plan for water and electrolytes, especially when the temperature is high
- Taking large amounts of caffeine late in the evening if you know it affects your sleep
If you stick to moderate amounts, test everything in training, and make sure to take water with your gels, caffeine gels can be a useful tool in your energy strategy rather than an uncertain factor on the day.
Brief summary of your strategy
Make a clear plan, start with a low dose, always take gels with water, and test your strategy on long training sessions. This way, caffeine gels can be part of your energy plan and can help you maintain a stable intake, even when the load becomes high.