Coffee, Gels, Energy Drinks: Which Source of Caffeine is Ideal for You?

Do you enjoy the ritual comfort of a warm brewed coffee or do you prefer the quick-fix of energy gels and sprays? Do you know how many milligrams of caffeine you consume daily? 

Caffeine can be a valuable performance ally if chosen wisely. We all have varying sensitivities to caffeine, and the optimal amount for one person may differ from another. Tracking your caffeine intake can allow you to identify the amount that gives you the best performance kick without the negative side-effects like jitteriness, increased heart rate, or disrupted sleep. 

But a significant challenge emerges — knowing precisely how much caffeine you are consuming. Unlike food labels that disclose nutritional content, determining the caffeine dose in coffees, energy drinks, sprays and other products is less straightforward. 

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In general, the ideal intake of caffeine for athletics is a small dose of caffeine when fatigued. Putting a number to this, the recommendation is around 3 mg/kg, which translates to about a 200mg caffeine pill for a 150-pound individual.

“You want the maximum performance effect with the least amount of caffeine, but figuring out how much caffeine you’re getting can be tricky,” said Dr. Louise Burke.

Many pre-workout supplements, for example, hide the exact caffeine content behind proprietary blends, making it challenging for consumers to know what they are putting into their bodies. On the other hand, many gums and gels often provide a more transparent caffeine content, allowing users to better control their intake. Let’s take a look at some of the options.

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Caffeinated Gels and Chewing Gum

Caffeinated gels are often clearly labeled and pre-packaged, making them a portable option for on-the-go performance.

“A caffeine gel may also offer additional benefits like carbohydrates that make them suitable for specific performance goals,” said Dr. Burke. 

If you participate in an endurance sport like long-distance running or cycling, these caffeine gels – packed with carbohydrates – serve as both a fuel and a way to combat fatigue. 

Or perhaps you want an instant energy kick? Try caffeinated chewing gum, said Dr. Burke. The caffeine in the gum is absorbed across the cheek cells and enters the bloodstream faster than a caffeine pill,^1,12 which has to pass through the digestive system first to reach the bloodstream. Taking caffeinated chewing gum minutes before or during an activity, with a dose between 100–300 mg, has been shown to boost both aerobic and anaerobic performance.¹

You may have caught the fact that the caffeine dosage for gum isn’t given in mg/kg. It’s harder to control dosing with gum. In one study, caffeinated chewing gum containing ∼50 mg of caffeine had a similar absorption rate with instant coffee of the same strength. However, the caffeine exposure with the gum was 18% lower (41 mg) than the intended original dose. This discrepancy was likely due to the fact that not all of the caffeine was released from the gum during chewing.⁹ Research suggests that around 80% of caffeine is released during 5 minutes of chewing, and if you chew for 10 minutes, around 90% is absorbed. Of course, individual differences may influence the release, especially the less time you spend chewing.¹²

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Caffeinated Nasal Sprays

In recent years, the world of caffeine has witnessed a novel entry – caffeinated nasal sprays. In a small trial, there were no significant improvements in either a 30-second all-out cycling performance test or a 30-minute time-trial performance when using 15 mg/mL caffeinated nasal sprays.¹⁰ There are few investigations into the effectiveness of nasal sprays and more research in diverse populations is needed.^1,2,4,5

Caffeine from Energy Drinks, Coffee, and Tea

While most energy drinks clearly list the amount of caffeine they contain, caffeine from sources like coffee and tea could be a healthier option for everyday consumers, especially compared to energy drinks that are often packed with sugar.⁷ A single 16-oz energy drink typically contains 54 grams of sugar (about 1/4 of a cup of sugar).¹¹

Some athletes may not enjoy the acidity of coffee and tea. In this case, athletes can either use milk to neutralize some of the acidity or opt for a gel instead. Keep in mind that coffee additives like cream and sugar are calorie-dense and dietary guidelines advise moderation.

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It’s tough to know how much caffeine you get in a cup of coffee though. Caffeine levels in coffee can differ based on the type of coffee beans and the brewing techniques used. One study of 20 commercial espresso coffees found a 6-fold difference in caffeine levels.³ Another study conducted in Australia investigated 97 espresso samples from various vendors in five major shopping centers and found a caffeine content ranging from 25-214 mg per serving.⁶

Navigating the caffeine landscape involves considering personal preferences, training needs, and health considerations. Whether it’s the ritual warmth of a cup of coffee or the convenience of a packaged gel, athletes are encouraged to experiment and find the ideal caffeine source for them.

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For more on caffeine and physical performance, read “What’s the Optimal Timing of Caffeine for Physical Performance?”