What does caffeine do – and what does the research say?
Caffeine blocks adenosine receptors and affects, among other things, alertness and perceived exertion. Research support for performance benefits is most consistent in endurance sports. Effects have also been seen in strength and repeated intense efforts, but results vary.
This makes caffeine relevant for runners, cyclists and cross-country skiers. However, group results cannot tell you exactly how you will react. Feeling more alert is also not a sure measure of better performance.
Source: ISSN Research Review on Caffeine and Performance, 2021 .
Caffeine and energy need to be planned separately. In a caffeine gel, the fuel comes from carbohydrates, so make sure your plan also includes enough food, carbohydrates, and fluids for the task.
The practical approaches in the guide are intended for healthy adults . They are examples to evaluate training, not an individual prescription or a guarantee of better results.
How much caffeine before training and competition?
In performance studies , 3–6 mg of caffeine per kilogram of body weight is often used. Effects can occur at lower doses, around 2 mg/kg, and higher doses are not always needed. The research range is not a general recommendation to aim for the upper end of it yourself.
Source: ISSN on dosage .
Start by examining your tolerance
Even doses below 3 mg/kg have shown performance benefits in some studies. The outcome varies between individuals and situations, so it is worth trying a smaller amount before considering more.
Our cautious testing approach: start with about 1 mg/kg in one session early in the day. This is a tolerance test, not a safe performance dose. For 70 kg, this corresponds to 70 mg in total. If you have already drunk coffee, this may be enough as a first test.
| Body weight | 1mg/kg | 2mg/kg |
|---|---|---|
| 50 kg | 50 mg | 100mg |
| 60 kg | 60 mg | 120 mg |
| 70 kg | 70 mg | 140 mg |
| 80 kg | 80 mg | 160 mg |
| 90 kg | 90 mg | 180mg |
If it works well, try around 2 mg/kg on a later, comparable session. Refrain from increasing if you are already happy with the effect. Choose a serving size that suits you; round down rather than trying to measure small portions of a gel exactly.
Source: Spriet about low caffeine doses, 2014 .
Safety levels are not dose targets
EFSA assesses that up to 200 mg at one time and up to 400 mg in total during the day are not normally of safety concern for healthy adults. All sources count. The levels are not targets to achieve and do not guarantee that you will not experience discomfort or sleep disturbances.
For a 70 kg person, the 3–6 mg/kg studies give is a full 210–420 mg. So don't copy a study protocol exactly. Keep the general plan within the safety assessment and choose less if you are sensitive.
Source: EFSA safety assessment of caffeine .
When should you take caffeine – and how long does it last?
A common approach in research is to take it about 60 minutes before activity . Absorption is affected by the product form, among other things. Plan ahead instead of expecting the full effect of a gel right before the finish line.
The half-life of caffeine is often around 4–6 hours , with large individual differences. Half-life describes the time until approximately half of it remains in the body.
Source: ISSN on timing and turnover .
Simplified calculation example: with a five-hour half-life, approximately 100 mg of a 200 mg dose remains after five hours and 50 mg after ten hours. This illustrates the principle; it does not calculate your exact level or effect.
A new portion is added on top of what is left. Therefore, plan the entire intake over the day. A fixed break between two doses is no guarantee that the first one has disappeared.
Caffeine during training – try it with a clear purpose
| Situation | Practical approach |
|---|---|
| Relaxed session or recovery | Let the purpose of the workout guide you. Don't automatically add caffeine just because you're going to work out. |
| Intervals or an important quality workout | A possible opportunity to try a low dose and compare to similar workouts without extra caffeine. |
| Long workout before competition | Practice with the same breakfast, products and times that you intend to use on race day. |
| Late training or evening competition | Consider decaf, especially if you're going to bed soon or exercising again the next morning. |
How to evaluate a test
- Note the dose and time. Bring coffee, tea, drinks and gels from the same day.
- Change one thing at a time. Keep the same breakfast, energy intake and type of workout.
- Track both performance and feeling. For example, note speed or power, perceived effort, and how your stomach is working.
- Follow up at night and the next morning. A good workout also needs to work in conjunction with your recovery.
For running, you can test how the gel works at race pace. For cycling and skiing, you also need to practice on bottles, packaging and depots. Label caffeine products so that you can easily distinguish them from other energy.
Try the setup on several similar occasions before using it in an important race. A single good or bad session can also depend on the weather, daily form or training load.
Caffeine in competition – plan before the start and during the race
Studies on longer cycling sessions show that smaller doses of caffeine can also work when taken later in the activity, but there is no universal replenishment schedule that fits every distance or athlete.
Source: Research on caffeine during prolonged endurance exercise .
For shorter races: first try to see if a planned intake before the start works. For longer races: decide in advance whether some of the caffeine should be taken later, taking into account your tested dose, finish time and bedtime.
| Opportunity | Intake in the example | Caffeine | Total so far |
|---|---|---|---|
| Breakfast | 200 ml brewed coffee, estimated content | Approximately 90 mg | Approximately 90 mg |
| Before the start | No additional caffeine product | 0 mg | Approximately 90 mg |
| After about 90 minutes | One gel with 100 mg of caffeine | 100mg | Approximately 190 mg |
| Other energy during the race | Caffeine-free foods, gels and drinks | 0 mg | Approximately 190 mg |
The 90 mg of coffee is EFSA's approximate example for 200 ml of brewed coffee. Actual content varies with brewing and portion size, among other things.
The table shows how to calculate, not a standard plan. The example assumes that the combination has worked during training and that no other caffeine sources are added. A smaller gel portion or completely caffeine-free energy may be better for you.
Keep separate goals for carbohydrates and fluids. If you need more energy, choose caffeine-free products. Taking a caffeine gel with every energy boost can quickly result in a significantly larger caffeine dose than you intended.
Ultra races, night races and competitions over several days require individual planning of both rest and caffeine. Don't see midnight as a zero point in your intake.
Caffeine in everyday life – let sleep dictate the timing
Caffeine can increase alertness and reduce sleepiness. Even 100 mg close to bedtime can affect sleep in some adults.
Source: EFSA on wakefulness and sleep .
Use coffee or tea on occasions when you appreciate it and benefit from it. If you regularly need more caffeine to get through the day, it is wise to also review your sleep, meals, and work or exercise load.
A practical starting point for a better margin for the night
Try to stop consuming caffeine at least eight hours before bedtime , and move it earlier if it affects your sleep. That's our practical starting point, no limit guarantees uninterrupted sleep. Dose and sensitivity play a big role.
In a randomized study of 23 men, a single dose of 400 mg affected sleep even when taken twelve hours before bedtime. Being able to fall asleep or feeling like you slept well does not always capture the full impact.
The study found no statistically significant effect on sleep of 100 mg at the times examined, but the small sample size means that the results cannot be used as a guarantee for everyone.
Source: Gardiner et al., randomized sleep study, 2025 .
If you're going to bed at 10pm, 2pm is an easy first stop time to try. For evening workouts, you can opt for caffeine-free gels and sports drinks and still follow your carbohydrate plan.
Do you have to stop drinking coffee before the competition?
There is no clear evidence that everyone needs a caffeine break before a race. In one study, caffeine provided performance benefits in experienced users both with and without a four-day break.
Source: Spriet about habitual caffeine users and cessation .
If you want to reduce your regular intake, do so gradually to reduce the risk of withdrawal symptoms. Avoid making major changes to your daily routine just before an important race.
Source: FDA on reducing caffeine intake .
Coffee, caffeine gel or sports drink – choose according to use
Caffeine from coffee, tea or guarana is not automatically milder than added caffeine. Natural sources of caffeine should also be included in the total.
Source: FDA on Natural and Added Caffeine .
| Format and examples with us | Caffeine | So you can think |
|---|---|---|
| Umara U Gel Fresh Cola + Caffeine (30g Carbs) | 30 mg per gel | Easy-to-flow gel with 30 g of carbohydrates. A smaller caffeine serving to include in your plan. |
| Maurten Gel 100 Caf | 100 mg per gel | Hydrogel with 25 g of carbohydrates. One whole gel provides a clear dose; include coffee and other products. |
| Tailwind Nutrition Caffeinated Fuel | 35 mg per scoop, 27 g | Sports drink with carbohydrates and electrolytes. Two scoops provide 70 mg of caffeine if you drink the entire amount. |
Choose the format based on how you want to get your carbohydrates and fluids in. A gel is easy to count as a serving. With sports drinks, you also need to keep track of how much powder you mixed and how much of the bottle you actually drink.
A caffeinated energy drink or electrolyte tablet may contain little or no carbohydrates, so read the milligrams of caffeine and grams of carbohydrates as two separate items.
Check the actual packaging. Content may differ between flavors and versions. For example, if a drink is labeled 32 mg caffeine per 100 ml, 500 ml provides a total of 160 mg.
Supplement with caffeine-free alternatives, such as Maurten Gel 100 , when you want to replenish your carbohydrates without adding more caffeine. Also explore the full range of energy gels and sports drinks .
When should you reduce, abstain or ask your healthcare provider?
Heart palpitations, anxiety, shakiness, nausea and sleep problems may be signs that the amount is not right for you. Do not take more caffeine to push yourself through such problems. Contact your healthcare provider if the problems are clear or recur.
If you have a medical condition or are taking medication that may affect sensitivity, you should check with your healthcare provider or pharmacy before using caffeine as a performance supplement. Avoid pure or highly concentrated caffeine powder that you must dose yourself.
Source: FDA on sensitivities, side effects, and concentrated caffeine .
Pregnant and breastfeeding women: EFSA's assessment is a maximum of 200 mg per day from all sources. The performance guidelines in the guide should not be used as advice for these groups.
Source: EFSA on pregnancy and breastfeeding .
Children and adolescents: do not use this adult dosage guide. Choose energy without added caffeine and discuss individual questions with your healthcare provider. Always follow the product's age recommendations and other labeling.
Frequently asked questions about caffeine and exercise
How do I calculate caffeine from multiple products?
Add up the milligrams from coffee, tea, drinks, gels and other sources. Example: 90 mg from coffee and 100 mg from a gel equals 190 mg. Check if the label states the content per serving or per 100 ml.
Do all gels during a race need to contain caffeine?
No. Determine the amount of caffeine separately from the carbohydrates. Use caffeine-free gels, drinks or food when you need more energy but not more caffeine.
Which caffeine product should I try first?
Choose a format with clear serving sizes that fit your planned intake. Try it early in the day during training and factor in the coffee you've already had.
Should I take more caffeine if I don't feel a rush?
Don't let a strong feeling be the goal. Follow your pre-tested plan and evaluate performance, stomach and sleep. Don't add extra portions on the spur of the moment during the competition.
Find products that fit your plan
Tell us what activity you are training for, how long you are training for, and what products you are already using. We will be happy to help you compare content and find a combination to try during your training.
Research and sources
The guide is based on research reviews, a controlled sleep study, and government safety assessments. Our tables and test designs are practical applications. The product choices describe format and content; the studies do not compare these store examples to each other.
- Guest and others (2021). International society of sports nutrition position stand: caffeine and exercise performance.
- The Spirit (2014). Exercise and Sport Performance with Low Doses of Caffeine.
- Curtains and more (2025). Dose and timing effects of caffeine on subsequent sleep: a randomized clinical crossover trial.
- EFSA. Caffeine – safety assessment, sleep and amounts in foods.
- FDA. Spilling the Beans: How Much Caffeine is Too Much?
The product information is checked against the Outdoor Buddies Shop range on September 21, 2026. Always read the current packaging.
