Caffeine or Caffeine in chewing gum?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Caffeine	Caffeine in chewing gum
evidence level	A	A
Sources in the review	3	2
Category	For the goal	For the goal
Goals	Endurance, Strength, Fat loss	Endurance, Strength
Dosage	3-6 mg/kg per serving; 200 mg also works. Doses above 9 mg/kg give no increase in effect but increase adverse effects. The form is caffeine or coffee.	200-300 mg of caffeine in chewing gum (usually 2-5 pieces depending on the content). A guideline for an athlete is 3-6 mg per kg of body weight, but not above 400 mg per day
When to take	45-60 minutes before exercise. With regular use the effect partially weakens, so caffeine-free periods are reasonable.	5-10 minutes before the start - it is the rapid onset of action that distinguishes chewing gum from capsules. On long distances a repeat dose is possible

The conclusion from the data. In the reference «Caffeine» Level A and 3 sources, while «Caffeine in chewing gum» — Level A and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Caffeine

A working supplement: endurance +2–4%, strength moderately

Caffeine in chewing gum

Fast and reliable action: the effect begins already on chewing

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine