How does it work?
When you take a sip of a (sports) drink with caffeine, a winegum with the fabric in your mouth or chews on caffeine gum, the fabric is absorbed at lightning speed by your saliva. A signal is sent to your brain almost immediately and the caffeine works immediately. After about 45 minutes, the concentration of caffeine is highest.
How do I use it?
Even small doses of caffeine can already have an effect. But for an optimal dose you take 3-6 mg caffeine, per kilogram of body weight. To benefit from it throughout the competition, divide this dose over the three disciplines. For example, take 1 portion of 50-100 mg just before the swimming part and use gums or gels with caffeine during the bicycle and walking part. With a whole triathlon you can also take a little more than 6 mg/kg if you spread it well over the entire race. For shorter distances you certainly don't want to take anymore. In that case, more is certainly not better but can lead to stomach and intestinal complaints.
What can I take?
Gels With caffeine usually contain 25, 50 or 100 mg. Electrolytes often deliver 75 mg and winegums 20-75 mg per portion per tablet.
