Caffeine in chewing gum A

Fast and reliable action: the effect begins already on chewing

For the goalEndurance Strengththere are certified formsnote: doping control

Citable fact

«Caffeine in chewing gum» — evidence level A. Dosage: 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. Source: PMID 35239468, permanent link to the source in the list below.

How it works

Caffeine is an adenosine receptor antagonist. Adenosine accumulates during exercise and inhibits nervous system excitation; by blocking its receptors, caffeine reduces the perception of effort and increases neuromuscular activation. When chewed, caffeine is absorbed through the oral mucosa and partially bypasses first-pass hepatic metabolism, so the peak blood concentration occurs faster than with tablets and drinks. Hence the practical value of the form: it can be taken right before the start.

Dosage and intake

Dosage

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

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

Doses are given for adults. For profiles under 18 the app does not show doses, and during pregnancy and lactation the personal calculation is replaced by advice to consult a doctor.

Forms

Caffeine chewing gum, usually 50-100 mg per piece. The advantages are rapid absorption and precise dosing; the disadvantages are the taste, irritation of the oral mucosa with frequent use and the risk of exceeding the dose without noticing

What is confirmed

Improves endurance performance and reduces the perception of effort
The onset of action is significantly faster than with capsules and drinks
Convenient in situations where water is not available - before the start and during a long race
Allows precise dosing of servings

Adverse effects and limitations

Raises heart rate and blood pressure - a risk in cardiovascular disease
Insomnia when taken in the second half of the day, especially in slow caffeine metabolizers
Doses above 400 mg per day cause anxiety, tremor, palpitations and stomach upset; regular intake reduces the effect due to tolerance, and abrupt withdrawal causes headache
Frequent chewing may irritate the oral mucosa and cause stomach discomfort; sleep disturbances are possible when taken throughout the day

Interactions

With other stimulants (ephedra, synephrine, yohimbine) - dangerous summation of the load on the heart
With drugs metabolized through CYP1A2 and with oral contraceptives - a change in concentration and slower caffeine elimination
With alcohol - masking of the signs of intoxication

Who must not use it

Under 18 years: Caffeine in sports doses is not recommended for children and adolescents
Pregnancy and lactation: Limit to 200 mg per day from all sources; sports doses are unacceptable
Cardiovascular disease, arrhythmias, hypertension - contraindicated
Anxiety disorders, panic attacks - contraindicated
Insomnia - take only in the first half of the day
Gastroesophageal reflux, peptic ulcer disease - caution
Seizure disorders - high doses are not recommended
Taking drugs with a narrow therapeutic range - consult a physician

Sources

Comparisons

Caffeine in chewing gum or Caffeine

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