Thank you for purchasing through links and ads on this site.
OWC / MacSales.com...
diglloyd Deal Finder...
Buy other stuff at Amazon.com...
Up to 1527MB/s sustained performance

Nutrition FAQ: Caffeine in Sports Gels, Caution on Diuretic Effect

Last updated 2011-05-01 - Send Feedback
Related: Nutrition, training

Energy gels like Gu have 20mg caffeine per packet (most flavors), or even 40mg for some flavors (Jet Blackberry), and 0mg for others.

Too much caffeine for 3+ hour endurance events?

If an athlete consumes three energy gels per hour, each containing 20mg caffeine, the diuretic effects of caffeine could in theory begin to be a problem after about 3 hours:

3 packets per hour X 20mg/packet X 3 hours = 9 X 20 = 180mg caffeine

For energy gels with 40mg of caffeine per packet, such as Gu Jet Blackberry, the caffeine adds up quickly.

Mitigating by mixing non-caffeinated energy gels

A mitigation strategy could be to intermix other non-caffeinated flavor, thus restricting the caffeine intake to 40mg per hour, which would allow 4 hours of consumption without diuretic issue.

Elimination of caffeine over time

Since the body eliminates caffeine over time, some steady-state consumption is possible. How fast the body can eliminate caffeine under endurance events is unclear, and affected by overall exertion and hydration.

View all handpicked deals...

Sony WH-1000XM3 Wireless Noise-Canceling Over-Ear Headphones (Black)
$348 $278
SAVE $70

diglloyd.com | Terms of Use | PRIVACY POLICY
Contact | About Lloyd Chambers | Consulting | Photo Tours
Mailing Lists | RSS Feeds | Twitter
Copyright © 2019 diglloyd Inc, all rights reserved.
Display info: __RETINA_INFO_STATUS__