CAFFEINE
GUM
Is it worth the chew?
hether it is from coffee, energy
drinks or tablets, caffeine is one of
the most well researched ergogenic
sports supplements on the market. Research
to measure its ergogenic benefits has been
undertaken across many sporting disciplines
from endurance and time-trial events to
sprinting and power-based sports and in
many cases has repeatedly demonstrated
significant performance benefits including
reduction in perception of fatigue, improved
power output and muscle contraction,
heightened mental state and faster reaction
time. In the past decade, caffeine gum has
presented as a novel delivery method for this
popular supplement and research on its use
has been conducted in multiple sports with
promising results.
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What sets caffeine gum apart from other
delivery methods, aside from compactness
and water free administration, is the rate at
which caffeine in this form is absorbed.
Traditional forms such as in drinks, gels or
tablets are absorbed in the stomach within
45-60 minutes. With gum, most of the
caffeine absorption occurs via the highly
permeable tissue of the mouth referred to as
the buccal mucosa where stimulatory effects
are seen in as little as 5-10 minutes.
This may be of interest to athletes from a few
vantage points. In sporting scenarios such as
half time where the enhancement of caffeine
in the second half may be of benefit but
where time is limited, caffeine gum may be a
real asset. It may also be a consideration for
those who experience stomach upset from
caffeine, a common complaint from athletes
who experience IBS. Because only a small
amount of the ingested caffeine goes on to
be absorbed in the gut, gum is less likely to
cause symptoms.
However, as with all sports supplements, the
reported benefits of caffeine on performance
are not experienced universally. Anxiety and
over-stimulation are amongst some of the
side effects reported beyond gut upset. Early
research has shown that genetic variations
concerning genes related to caffeine
metabolism may predict individual outcomes,
which may assist in tailoring supplementation
recommendations in the future.
A final consideration is caffeine dosage. A
selection of studies have indicated that
caffeine supplementation may only enhance
performance where habitual caffeine intake is
within the lower range, (perhaps 1-2 coffees
per day). The doses of caffeine used to
enhance sporting performance go well
beyond a normal cup of coffee. A low to
moderate range dose is between 3-6mg per
kilo of body weight, a range used by many
studies examining the ergogenic effects of
caffeine (approx. 200-300mg). Several of the
commercially available gums come with
caffeine dosage of between 50-100mg per
stick. Caffeine in gum form requires adequate
chewing time to release the full dose form the
gum (2-3 minutes). Practically speaking, it
may not be feasible to chew upwards of three
large pieces of gum in a short amount of time.
Overall, there are certainly clear scenarios
where caffeine gum administration may be
superior to other delivery methods, including
where time, water access and space are
principal considerations. However as with all
supplement recommendations, individual
needs and tolerance should be assessed by
an Accredited Sports Dietitian before use.
HARRIET WALKER, ACCREDITED SPORTS DIETITIAN
Harriet Walker is an Accredited Sports Dietitian who runs her own private practice
Athletic Eating and is the consulting sports dietitian for 98 Gym and Body Science.
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Summer 2019-20 ReFuel Magazine
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