The benefits of a caffeinated gel for sports

Caffeine has long been known for its stimulating properties. Discovered at the beginning of the 19th century as a chemical compound found in coffee, it acts as a psychotropic stimulant. It is found in many plants and is sometimes called theine, guaranine, or mateine, depending on its origin. In low doses, caffeine can be beneficial for athletes. Regardless of the sport you practice, you can consume amounts of caffeine without concern. However, excessive consumption can lead to serious health problems.

Let’s review the advantages and disadvantages of caffeine when it is used to improve athletic performance while running or training. Let’s look at the benefits of a caffeinated gel for sports.

What is caffeine?

Caffeine is an alkaloid found in coffee, as well as tea, chocolate, and certain flavorings and extracts, including cola, guarana, and yerba mate. Caffeine is generally not synthesized because it is already available in large quantities as a by-product of decaffeination. However, it can be synthesized from dimethylurea and malonic acid. This synthetic, non-natural caffeine, found in colas and energy drinks, is not recommended.

The effects of caffeine on the body

It has a stimulating effect on the central nervous system by acting on neurotransmitters, which accelerates nerve activity and facilitates the release of adrenaline into the bloodstream. This hormone release increases the heart rate, hence the contraindication for people with heart conditions or those who are sensitive to it. Studies have shown that caffeine can increase attention, improve cognitive function, and have beneficial effects on health.

For athletes, caffeine consumption can increase concentration and alertness and delay the sensation of fatigue, which may improve athletic performance. When you exercise, your body produces a molecule (adenosine) that signals to your brain that it is time to rest. Caffeine closely resembles this molecule and takes its place on receptors in the brain, but without activating the rest signal.

• Result: Your brain does not receive the message “I am tired.” You feel that the effort is less difficult and can maintain a high intensity for longer.   

• Alertness: At the end of a race, when you begin to lose your focus, caffeine provides a mental boost. This is very useful for maintaining good reflexes in mountain biking or trail running.

Improvements have been observed in runners, cyclists, and endurance sports, as well as during brief, intense efforts such as a cycling sprint or the final few hundred meters of a marathon. Identical effects have been observed during short, intense, repeated efforts, such as in ball sports or team sports like basketball, handball, soccer, or rugby.

To achieve these effects, you should consume between 2 and 5 mg of caffeine per kilogram of body weight. For a man weighing 80 kg, this corresponds to a dose ranging from 160 to 400 mg. However, studies show that an athlete may already feel positive effects at doses of 50 to 100 mg. The ideal dosage can vary considerably from one person to another, particularly depending on their level of caffeine tolerance, body size, exercise intensity, and genetic differences.

According to the European Food Safety Authority (EFSA), the recommended daily caffeine intake should not exceed 400 mg for a healthy adult man, or approximately 7 to 8 espressos! For women, the limit is around 300 mg per day, or between 5 and 6 espressos. It is, of course, not recommended for people with heart conditions, pregnant women, or children. The law requires all products containing caffeine to state this on their packaging.

Which foods contain caffeine?

• A 100 g bar of 100% dark chocolate intended for baking contains 240 mg of caffeine.
• A 60 ml cup of espresso contains an average of 60 to 90 mg, since the type of coffee used and the preparation method can greatly affect its caffeine content.
• A 250 ml cup of green tea contains 25 to 45 mg, whereas black tea contains as much as 70 mg. Herbal tea contains none.
• A 250 ml can of Red Bull contains 80 mg, whereas a 250 ml glass of Coca-Cola contains only 24 mg.
• Yerba mate—a traditional drink of the Guarani Indigenous peoples—is said to be a natural alternative to coffee. The leaves of Ilex paraguariensis contain an average of 1% caffeine, less than coffee but more than tea.
• Guarana, a South American plant whose fruits resemble coffee beans, is popular for its caffeine content, guaranine. It is generally consumed in capsules or powders incorporated as an ingredient into recipes for dietary supplements and chewing gum.
• Athletes generally consume caffeine in their energy gels, which can contain between 25mg and 100mg per 30g to 50g tube, depending on the brand.

Table of foods containing the most caffeine:

 

The benefits of using caffeine in sports nutrition:

Caffeine was long included on the list of doping substances. But since 2004, this has no longer been the case. This was a decision by the World Anti-Doping Agency (WADA). However, athlete monitoring and testing remain firmly in place. The threshold set by the World Anti-Doping Agency (WADA) is 12µg/ml, which is equivalent to approximately 10mg/kg of body weight. This amounts to drinking 4 large coffees in less than 2 hours.

• Improved physical performance: according to research findings from a group of kinesiology researchers at the University of Georgia in the United States, caffeine may be able to improve sports performance by increasing the muscles' ability to contract.
  
  
• Increased concentration and alertness. This is crucial at the start and throughout any sporting activity. For example, it can be seen on the faces of athletes at the start of a sprint race. Caffeine can help athletes because it promotes the release of excitatory neurotransmitters. This has a positive effect on memory for a short period. Caffeine helps athletes concentrate and stay attentive. It is also very popular among tennis and golf players.
  
  
• Increased metabolism and fat burning : Caffeine can stimulate metabolism, which promotes fat burning and helps with weight loss. Research has shown that athletes who drink coffee before their workout burn up to 15% more calories than those who do not. The effect continues for several hours after exercise. It also acts as an appetite suppressant, which is very useful for athletes looking to control their weight, such as those involved in martial arts or combat sports.
  
  
• Reduced fatigue and improved endurance: Caffeine can improve endurance by delaying fatigue. This reduces the perception of effort and can enable athletes to maintain high levels of exertion for longer periods, which is beneficial for endurance sports. Caffeinated products are essential for races lasting several days, such as ultra-trail events (UTMB, Grand Raid de la Réunion…), where athletes spend one or two nights outdoors without sleeping, or with very little sleep.
  
  
• Improved breathing. Caffeine is thought to have a bronchodilating effect, meaning that it facilitates breathing, particularly in people with asthma. Caffeine belongs to the same family as certain asthma medications (theophylline). It helps relax the small muscles around your bronchi. For athletes who feel tight-chested or cough after intense exercise, especially in cold, dry air, caffeine can help open the airways.
  
  
• Positive effects on intestinal transit. Caffeine helps combat constipation by promoting proper digestion. This is excellent news for athletes who enjoy endurance events such as trail races, marathons, or cycling races.
  
  
• It also acts as a painkiller by reducing headaches or migraines. It can be taken alongside paracetamol, provided you follow the doses prescribed by your doctor.
  
  

A closer look at Mulebar caffeinated gels

Caffeine acts quickly (15 to 30 minutes after ingestion via a gel) and remains in the bloodstream for a long time. The problem with classic gels is that you have to swallow everything at once, which can make you feel nervous or give you a stomachache. Mulebar gels have a unique resealable cap. This allows you to take the gel in 3 or 4 small sips every 20 minutes instead of one large dose. This way, you avoid a sudden cardiac stress response while staying stimulated throughout the event.

The Mulebar energy gel range includes 5 flavors, two of which are caffeinated. Their very fluid texture allows rapid absorption by the body and an effect within 5 to 10 minutes of consumption. All are available in 37 g tubes and in 444 g eco refills, equivalent to 12 tubes.

Mulebar lemon-ginger-guarana energy gel

Your companion on the road. Ginger is known to settle the stomach and prevent nausea. Combined with a moderate dose of caffeine (guarana), it is the perfect gel for the middle of a race: it keeps you alert while protecting your digestion.

With 50 mg of caffeine from natural guarana, this 37 g Lemon energy gel is at the higher end of the market average. Use it mid-race, for example around the 20th kilometer of a marathon or before climbing a mountain pass by bike.

It is recommended to consume it in 2 or 3 servings with a little water to clear the sugar from your mouth. Fortunately, the tube cap is very easy to reseal—it’s the only one on the market!

Ingredients:

Agave syrup, brown rice syrup, lemon juice concentrate, natural guarana extract, Himalayan pink salt crystals, natural ginger flavor.

With 100 mg of caffeine from coffee concentrate and natural guarana, this is the most caffeinated energy gel on the market. A real mule's kick to propel you to the finish line. It is perfect for nighttime races—you can be sure you won't sleep a wink that night! It will delight coffee-loving “gringos” because its flavor is truly powerful, so you can barely taste the sugar it contains.

Ingredients:

Brown rice syrup, malted barley syrup, agave syrup, coffee concentrate, natural guarana extract, Himalayan pink salt crystals.

For allergens, see the ingredients in bold

The drawbacks of misusing caffeine:

Regular caffeine consumption leads to dependence and increased tolerance. This means that a higher amount is needed to achieve the same effects. Excessive caffeine consumption can cause undesirable side effects such as:

• Sleep disorders, insomnia: Caffeine is a stimulant, which is why it is generally recommended not to consume it late in the day if you want restful, high-quality sleep.
• Anxiety, irritability: Studies have shown that caffeine can increase anxiety symptoms in some people, particularly those predisposed to comorbid anxiety disorders such as generalized anxiety or panic disorders.
• Tremors, heart palpitations, and high blood pressure: characterized by a persistent elevation in blood pressure.
• Digestive problems (increased diuresis, nausea, or vomiting) linked to magnesium and calcium loss and acid secretion in the stomach. This can even cause ulcers.
• Muscle cramps. Drinking plenty of water is also recommended to avoid the dehydrating effect that caffeine consumption can cause.

Using caffeine in sports nutrition undeniably offers benefits in terms of improved physical performance, increased metabolism, and endurance. However, it is essential to consider potential drawbacks such as dependence, tolerance, and undesirable side effects. When consumed at the doses recommended by sports nutritionists or doctors, caffeine has more benefits than adverse effects.

Mulebar energy gels are not just “sugar in a tube.” They are intelligently designed to address athletes’ real concerns: digestion, mental fatigue, and practicality.