29:I[56264,["/_next/static/chunks/3fntmmi971322.js","/_next/static/chunks/1ymt1shyhmu-4.js","/_next/static/chunks/291ciwmgtp_xc.js","/_next/static/chunks/2owa30hnifmhr.js","/_next/static/chunks/2tie5rqwdsi89.js","/_next/static/chunks/2dnipz2c0692b.js","/_next/static/chunks/1mf5iq195c2sn.js","/_next/static/chunks/03wn0-bzh3abk.js","/_next/static/chunks/0_02m0ghanddv.js"],"GuestHistoryRecorder"] 2a:I[3004,["/_next/static/chunks/3fntmmi971322.js","/_next/static/chunks/1ymt1shyhmu-4.js","/_next/static/chunks/291ciwmgtp_xc.js","/_next/static/chunks/2owa30hnifmhr.js","/_next/static/chunks/2tie5rqwdsi89.js","/_next/static/chunks/2dnipz2c0692b.js","/_next/static/chunks/1mf5iq195c2sn.js","/_next/static/chunks/03wn0-bzh3abk.js","/_next/static/chunks/0_02m0ghanddv.js"],"EmailPreview"] 2d:I[27201,["/_next/static/chunks/3fntmmi971322.js","/_next/static/chunks/1ymt1shyhmu-4.js","/_next/static/chunks/291ciwmgtp_xc.js","/_next/static/chunks/2owa30hnifmhr.js"],"IconMark"] 2b:T95dd,

“More than a kick. Breaking down the science of caffeine.” text over image if a runner drinking a coffee before a trail run.

Caffeine is one of the most widely consumed performance-enhancing substances in the world. But how does caffeine really affect athletic performance?

Continue reading to answer some of the most common caffeine questions, or head to the blog to read the full guide.

              TO THE BLOG
            

Caffeine Q’s.

Q: Can caffeine actually improve my performance?
A: Yes, caffeine has been shown to increase endurance performance by 2-4%. That could be the difference of 4+ minutes off the average ~4 hour 30 minute finishing time for a marathon.

Q: What should I aim for?
A: 3-6 mg caffeine per kg of body weight is generally effective for most. Always start with a lower dose to assess tolerance in training first.

Q: How do I even start building in caffeine?
A: Start with one gel containing 45-75mg of caffeine during a training run, working up toward your target during each run from there. UCAN Energy Gels + Caffeine pair this manageable dose of caffeine with slow-release carbohydrate for sustained energy.

Q: What are some drawbacks?
A: Large doses of caffeine may cause stomach upset in sensitive individuals, leading to more bathroom stops during training and racing. High doses of caffeine can also increase heart rate, which for some athletes may not be advantageous.

              READ MORE
            

watermelon energy gel surrounded by slices of fresh watermelon on a pink countertop

Best of both worlds.

While coffee will wake you up, UCAN Edge Gels keep you moving. We combined 45-75mg of clean caffeine with our slow-burning carbohydrates—You get the sharp focus of caffeine, plus the sustained fuel you need to finish strong.

              SHOP GELS + CAFFEINE
            

No longer want to receive these emails? Unsubscribe.
The UCAN Company 3000 Whitney Ave PMB 119 Hamden, CT 06518

2c:Tbdc,[UCAN logo blue and white](https://ucan.co/collections/all) [“More than a kick. Breaking down the science of caffeine.” text over image if a runner drinking a coffee before a trail run.](https://ucan.co/blogs/energy-lab/caffeine-and-athletic-performance-what-athletes-should-know-about-caffeine-and-exercise) Caffeine is one of the most widely consumed performance-enhancing substances in the world. But how does caffeine really affect athletic performance? Continue reading to answer some of the most common caffeine questions, or head to the blog to read the full guide. [TO THE BLOG](https://ucan.co/blogs/energy-lab/caffeine-and-athletic-performance-what-athletes-should-know-about-caffeine-and-exercise) Caffeine Q’s. Q: Can caffeine actually improve my performance? A: Yes, [caffeine has been shown](https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/#Sec8) to increase endurance performance by 2-4%. That could be the difference of 4+ minutes off the [average ~4 hour 30 minute](https://www.brooksrunning.com/en_ch/blog/advice-tips/average-marathon-time.html) finishing time for a marathon. Q: What should I aim for? A: 3-6 mg caffeine per kg of body weight is [generally effective for most](https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/#Sec8). Always start with a lower dose to assess tolerance in training first. Q: How do I even start building in caffeine? A: Start with one gel containing 45-75mg of caffeine during a training run, working up toward your target during each run from there. UCAN Energy Gels + Caffeine pair this manageable dose of caffeine with slow-release carbohydrate for sustained energy. Q: What are some drawbacks? A: Large doses of caffeine may [cause stomach upset](https://www.eatrightstore.org/product-type/nutrition-care-manuals/sports-nutrition-care-manual) in sensitive individuals, leading to more bathroom stops during training and racing. High doses of caffeine can also [increase heart rate](https://health.mountsinai.org/blog/how-does-caffeine-affect-my-heart/), which for some athletes may not be advantageous. [READ MORE](https://ucan.co/blogs/energy-lab/caffeine-and-athletic-performance-what-athletes-should-know-about-caffeine-and-exercise) [watermelon energy gel surrounded by slices of fresh watermelon on a pink countertop](https://ucan.co/products/watermelon-edge-caffeine) Best of both worlds. While coffee will wake you up, UCAN Edge Gels keep you moving. We combined 45-75mg of clean caffeine with our slow-burning carbohydrates—You get the sharp focus of caffeine, plus the sustained fuel you need to finish strong. [SHOP GELS + CAFFEINE](https://ucan.co/products/watermelon-edge-caffeine) https://ucan.co/collections/all No longer want to receive these emails? [Unsubscribe](https://manage.kmail-lists.com/subscriptions/unsubscribe?a=Qy9c4w&c=01KZHR730NPQP6BVXJ6ZSK3PCE&k=3b45eb228a1aeb63726dcba7ddc43b44&se=ucan%40mailspo.com&m=01M41GQDYQ0WG1676XCP3GCTAC&r=01M43RAZ44FRK8R6D19WHVWKVZ). The UCAN Company 3000 Whitney Ave PMB 119 Hamden, CT 06518 1f:["$","article",null,{"className":"min-w-0 flex-1 overflow-hidden","aria-label":"Are you timing your caffeine right? ☕","children":[["$","$L29",null,{"emailId":"94faadcf-d1ee-4b2e-8f3a-61a12998cb6a"}],["$","$L2a",null,{"email":{"id":"94faadcf-d1ee-4b2e-8f3a-61a12998cb6a","subject":"Are you timing your caffeine right? ☕","previewText":"[UCAN logo blue and white](https://ucan.co/collections/all)\n\n[“More than a kick. Breaking down the science of caffeine.” text over image if a runner drinking a coffee before a trail run.](https://ucan.co/blogs/energy-lab/caffeine-and-athletic-performance-what-athletes-should-know-about-caffeine-and-","sentAt":"2026-10-04T15:41:03.000Z","classification":"marketing","imageCount":5,"thumbnailUrl":"https://mailspo-ingest.imraan-243.workers.dev/img/renders/94faadcf-d1ee-4b2e-8f3a-61a12998cb6a.jpg","emailType":"newsletter","typeConfidence":"guess","typeBasis":"no stronger signal","brand":"$27:props:brands:1061","bodyHtml":"$2b","textBody":"$2c","bodyFallback":null}}]]}] a:null f:[["$","title","0",{"children":"Are you timing your caffeine right? ☕ by UCAN | Mailspo"}],["$","meta","1",{"name":"description","content":"[UCAN logo blue and white](https://ucan.co/collections/all)\n\n[“More than a kick. Breaking down the science of caffeine.” text over image if a runner drinking a "}],["$","meta","2",{"name":"robots","content":"index, follow"}],["$","link","3",{"rel":"canonical","href":"https://mailspo.com/emails/94faadcf-d1ee-4b2e-8f3a-61a12998cb6a"}],["$","meta","4",{"property":"og:title","content":"Are you timing your caffeine right? ☕ by UCAN | Mailspo"}],["$","meta","5",{"property":"og:description","content":"[UCAN logo blue and white](https://ucan.co/collections/all)\n\n[“More than a kick. Breaking down the science of caffeine.” text over image if a runner drinking a "}],["$","meta","6",{"property":"og:url","content":"https://mailspo.com/emails/94faadcf-d1ee-4b2e-8f3a-61a12998cb6a"}],["$","meta","7",{"property":"og:site_name","content":"Mailspo"}],["$","meta","8",{"property":"og:image","content":"https://mailspo-ingest.imraan-243.workers.dev/img/renders/94faadcf-d1ee-4b2e-8f3a-61a12998cb6a.jpg"}],["$","meta","9",{"property":"og:image:alt","content":"UCAN email creative: Are you timing your caffeine right? ☕"}],["$","meta","10",{"property":"og:type","content":"article"}],["$","meta","11",{"property":"article:published_time","content":"2026-10-04T15:41:03.000Z"}],["$","meta","12",{"name":"twitter:card","content":"summary_large_image"}],["$","meta","13",{"name":"twitter:title","content":"Are you timing your caffeine right? ☕ by UCAN | Mailspo"}],["$","meta","14",{"name":"twitter:description","content":"[UCAN logo blue and white](https://ucan.co/collections/all)\n\n[“More than a kick. Breaking down the science of caffeine.” text over image if a runner drinking a "}],["$","meta","15",{"name":"twitter:image","content":"https://mailspo-ingest.imraan-243.workers.dev/img/renders/94faadcf-d1ee-4b2e-8f3a-61a12998cb6a.jpg"}],["$","meta","16",{"name":"twitter:image:alt","content":"UCAN email creative: Are you timing your caffeine right? ☕"}],["$","link","17",{"rel":"icon","href":"/favicon.ico?favicon.3lxqohtg4uvbd.ico","sizes":"48x48","type":"image/x-icon"}],["$","$L2d","18",{}]]

Search Mailspo