Do caffeine gels improve endurance performance?
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.
- 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.
- 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 and plan carbohydrate with how many carbs per hour.
Products mentioned, with dated prices
| Product | Size | Price | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Maurten Gel 100 CAF 100 (40 g sachet) | 40 g sachet | R80–R85biket / goneoutdoor via PriceCheck, Oct 2026 | 1 | R85.00 | None listed |
| Science in Sport (SiS) SiS GO Energy + Caffeine Gel (60 ml, berry or double espresso) | 60 ml sachet | R74.90Sportsmans Warehouse via PriceCheck, Oct 2026 | 1 | R74.90 | Not verified |
| NamedSport Total Energy Strong Gel, lemon (40 ml) | 40 ml sachet | R56.99Dis-Chem Living Fit, Oct 2026 | 1 | R56.99 | None listed |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199Takealot via PriceCheck, Oct 2026 | 60 | R3.32 | Not published |
Compare the options
Related questions
- What are the best energy gels in South Africa?
- How many carbs per hour do you need for a marathon or ultra?
- Can you take creatine with coffee or caffeine?
- What should you eat, drink and take during the Comrades Marathon?
- Does caffeine boost fat loss?
Sources
- Guest et al. 2021, ISSN position stand: caffeine and exercise performance (JISSN)
- Maughan et al. 2018, IOC consensus statement: dietary supplements and the high-performance athlete (BJSM 52:439)
- Australian Institute of Sport Supplement Framework, Group A
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Do caffeine gels improve endurance performance?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/caffeine-gels-for-endurance-do-they-work/. Plain-text version: /answers/caffeine-gels-for-endurance-do-they-work.md