# Do caffeine gels improve endurance performance?

Source: https://www.healthnews24.co.za/answers/caffeine-gels-for-endurance-do-they-work/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Yes. Caffeine is one of the best-supported performance aids, with endurance time-trial gains of roughly 2 to 4% at 3 to 6 mg per kg of body weight. A caffeine gel is just a convenient delivery method. In South Africa, caffeinated gels cost about R75 to R85 each (October 2026), and caffeine capsules are far cheaper per milligram.

Key facts:
- ISSN: 3 to 6 mg/kg of caffeine consistently improves endurance performance; benefits can start around 2 mg/kg; about 9 mg/kg adds side effects without extra benefit.
- Endurance time-trial improvements are roughly 2 to 4%; the AIS lists caffeine in Group A.
- Maurten Gel 100 CAF 100 carries 100 mg caffeine and 25 g carbohydrate for R80 to R85 in South Africa (October 2026).
- Caffeine capsules (200 mg) cost about R3.32 each on Takealot (PriceCheck snapshot, October 2026).

## Does caffeine improve endurance performance?

Yes. The ISSN position stand finds **3 to 6 mg/kg** of caffeine consistently improves endurance performance, with benefits possible from around 2 mg/kg. Endurance time-trial improvements are about 2 to 4%. The Australian Institute of Sport places caffeine in Group A (strong evidence). Habitual coffee drinkers still benefit.

For a 70 kg runner, 3 mg/kg is 210 mg and 6 mg/kg is 420 mg. More is not better: around 9 mg/kg adds side effects with no extra benefit.

## Is a gel better than a capsule or coffee?

The caffeine works the same; the gel adds carbohydrate and convenience mid-race. Capsules and coffee are usually taken about 60 minutes before the start; caffeinated gum acts faster. In long events a later top-up helps as fatigue builds, which is where a gel is handy.

## What caffeine gels can you buy in South Africa?

| Gel | Caffeine | Price (October 2026) |
|---|---|---|
| Maurten Gel 100 CAF 100 (40 g) | 100 mg, plus 25 g carbohydrate | R80 to R85 (Mellow Velo, The Athlete's Foot, biket) |
| SiS GO Energy + Caffeine (60 ml) | mg not verified in our data | R74.90 (Sportsmans Warehouse) |
| NamedSport Total Energy Strong (40 ml) | label warning cites 180 mg per 25 ml; per-sachet amount not stated | R56.99 (Dis-Chem Living Fit) |
| 32Gi and Nutritech Endurade coffee flavours | not published | see retailer |

A 70 kg runner aiming for about 3 mg/kg during a race would need roughly two Maurten CAF gels, about R160 to R170. Read the NamedSport pack before use: it is a high-caffeine gel and the amount per 40 ml sachet is not stated on the page we checked.

## Is a capsule cheaper?

Much. Ultra Caffeine 200 mg capsules (60) were listed at R199 on Takealot (undated PriceCheck snapshot, October 2026), about R3.32 per 200 mg. Use capsules with a printed dose. Pure caffeine powder is dangerous: a small weighing error can be fatal, so avoid it.

## How should you use caffeine in a long race?

- **Test it in training** first; jitters, stomach upset and a racing heart are common at higher doses.
- Hold most of it for the **second half** of a marathon, ultra or long ride.
- Count every source, including pre-workouts (often 150 to 400 mg), coffee and energy drinks. See [caffeine and creatine](/answers/can-you-take-creatine-with-caffeine-coffee/).
- Avoid late-day doses that disturb sleep, which matters for multi-day events.

## Who should avoid it?

Pregnant women (limit total caffeine and follow obstetric advice), people with heart-rhythm problems, high blood pressure or anxiety disorders, those on interacting medication, and under-18s. Caffeine is not on the WADA Prohibited List, but multi-ingredient stimulant products carry contamination risk for drug-tested athletes.

Compare gels on our [energy gel guide](/answers/best-energy-gels-in-south-africa/) and plan carbohydrate with [how many carbs per hour](/answers/how-many-carbs-per-hour-for-marathon-and-ultra/).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Maurten Gel 100 CAF 100 (40 g sachet) | 40 g sachet | R80–R85 (biket / goneoutdoor via PriceCheck, 2026-10) | 1 | R85.00 | None listed |
| Science in Sport (SiS) SiS GO Energy + Caffeine Gel (60 ml, berry or double espresso) | 60 ml sachet | R74.90 (Sportsmans Warehouse via PriceCheck, 2026-10) | 1 | R74.90 | Not verified |
| NamedSport Total Energy Strong Gel, lemon (40 ml) | 40 ml sachet | R56.99 (Dis-Chem Living Fit, 2026-10) | 1 | R56.99 | None listed |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199 (Takealot via PriceCheck, 2026-10) | 60 | R3.32 | Not published |

## Sources

- [Guest et al. 2021, ISSN position stand: caffeine and exercise performance (JISSN)](https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4)
- [Maughan et al. 2018, IOC consensus statement: dietary supplements and the high-performance athlete (BJSM 52:439)](https://bjsm.bmj.com/content/52/7/439.abstract)
- [Australian Institute of Sport Supplement Framework, Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)