When it comes to endurance sport, caffeine has been in the spotlight—not for making you faster, but for helping you feel less fatigued and stay focused longer. In the world of running, triathlon, and other endurance sport, that can make all the difference between a strong finish and a struggle to the line.
What Does Caffeine Actually Do?
Caffeine doesn’t magically enhance your physical output. Instead, it works by:
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Reducing perceived effort (how hard something feels)
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Delaying fatigue and mental tiredness
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Improving alertness and concentration, especially during long or early races
These benefits are well-documented in sports science. According to the International Society of Sports Nutrition (2021), caffeine has been consistently shown to improve performance in endurance events by 3–4%, mainly by influencing the central nervous system to block adenosine—a chemical that makes you feel drowsy and sluggish.
👉 In simpler terms: caffeine helps you stay sharper, longer—and makes hard things like say, running that last 5km after 10 hours of a combined swim, cycle and run, feel a little easier.
Caffeine’s effects vary from person to person. Some runners feel alert with just 40mg, while others may tolerate higher doses. More is not always better.
Here’s what to keep in mind:
- Caffeine is rapidly absorbed into the bloodstream in 5–15 minutes
- Blood levels peak at 45–90 minutes
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The half-life (how long it stays active) is 3–5 hours
The ideal dose is usually 3–6 mg per kg of body weight, but individual tolerance matters.
✅ Always test in training—never try a new caffeine strategy on race day.
Caffeine + Carbs = A Winning Combo
There’s also strong research showing that caffeine + carbohydrates together outperform carbs alone when it comes to endurance performance. This is especially true in longer efforts where mental fatigue creeps in. Combining both supports energy supply and alertness—ideal for marathons, ultras, or long rides.
RDRC's Top Picks for Caffeinated Endurance Fuel
We've stocked some of the best and most trusted caffeinated products for runners and endurance athletes. Here’s a breakdown:
Maurten GEL 100 CAF 100
100kcal and 100mg of caffeine + 25g of carbs
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Uses Maurten’s hydrogel technology for no-mess intake and smooth digestion
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No added colours, flavours, or preservatives
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Designed to be stomach-friendly, even under race-day stress
💡 Great for: Long races, when you need a clean, effective energy + focus boost with minimal GI distress.
Tailwind Caffeinated Stick Packs (200 kcal)
100kcal + 35mg of caffeine
- Offers carbs, electrolytes, and caffeine in one
- 35mg caffeine per stick, from green tea extract
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Easy to sip and gentle on the stomach
💡 Ideal for: Long training sessions where hydration, fuel, and focus are all needed in one go.
Mag-On Energy Gel AO Mikan (Japanese Citrus)
Try it here →
120 kcal and 25mg caffeine
- Infused with vibrant AO Mikan citrus flavour from Japan
- Magnesium-powered formula to support muscle function and help prevent cramping
- Smooth texture for easy consumption, even at race pace (also try their caffeinated Grapefruit flavour!)
💡 Best used: For runners and endurance athletes who want a refreshing citrus boost, a dose of magnesium, and a subtle caffeine kick for those long efforts.
Unived Elite Gel 180 (Double Espresso)
180 kcal and 100mg caffeine
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Powered by natural double espresso
- The most amount of caffeine (100mg) in Unived's Elite Gel 180 range.
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Provides both quick and sustained-release carbs
💡 Best used: For endurance athletes needing a calorie-dense, low-GI gel with a little caffeine bump. For other caffeine-infused options from Unived, consider the following:
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Gel 100 - Cocoa Choco (50mg)
- Elite Gel 180 - Sea Salt Cacao (50mg)
- Elite Gel 180 - Caramel Latte (35mg)
Lecka Energy Gel Cacao Coffee
104 kcal and 35mg caffeine
- Crafted with natural Vietnamese cacao and coffee for a rich, real-food taste
- Easy-to-digest blend of brown rice syrup and fruit for steady energy
- Made from 100% natural ingredients with no artificial additives
💡 Best used: Perfect for athletes who prefer clean, natural energy with a solid coffee hit — ideal for long runs, rides, or hikes.
SaltStick FastChews with Caffeine
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Combines electrolytes + 30mg caffeine per two tablets
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Quick-dissolving, easy to chew mid-effort
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Helps reduce cramping and mental fog
💡 Great for: Hot training days or races where electrolytes and alertness go hand-in-hand.
Revvies Energy Strips (40mg Caffeine)
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Melts on your tongue—no chewing or swallowing
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Fast absorption—ideal for sensitive digestive tracts
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40mg caffeine per strip = quick mental pick-me-up
💡 Perfect for: Mid-race slumps or early morning runs when you need a fast, clean boost.
🧠 Final Thought: It’s About Delay, Not Gain
Caffeine won’t turn you into an elite overnight. But it will help delay the drop-off—giving you the extra edge when things get tough.
It’s not about pushing harder—it’s about feeling less tired doing it. And when combined with carbs and tested in training, caffeine can be a smart tool in your endurance kit.
👉 Ready to Test Your Boost?
Whether you're training for your next marathon or heading out for a long trail adventure, RDRC has you covered with athlete-tested, race-proven caffeine solutions. Browse our caffeinated endurance fuel and find what works best for your body, your pace, and your goals.
💬 Have questions about what fuel fits your race strategy? Drop by the shop or DM us—we’re happy to chat caffeine and carbs anytime.