Caffeine has been widely recognized as a performance-enhancing supplement that can improve athletic performance. It has been proven to benefit almost all types of sports, including endurance tasks, strength training, and team sports. Traditionally, caffeine is consumed in anhydrous powder form diluted in liquid or taken in capsules. However, athletes now have access to a new source of caffeine: caffeinated chewing gum.

‍

How does it work?

Caffeine chewing gum is absorbed through both the oral and oesophageal mucosa, with some residual absorption in the gastrointestinal tract. A pharmacokinetic study showed that approximately 85% of the caffeine content of chewing gum is absorbed within the first 15 minutes of chewing. This rapid absorption leads to quicker increases in dopamine receptor activation and adrenaline release, resulting in improved attention, motivation, and reduced perception of pain and effort. This suggests that the performance benefits seen with caffeine will occur more quickly when caffeine is ingested via gum.

‍

Caffeinated chewing gum for sports – does the evidence stack up?

A recent meta-analysis showed that caffeinated chewing gum has similar effect sizes as other administration forms, with small beneficial effects on exercise performance. Caffeine gum appears effective across different exercise types, with both endurance and sports/power athletes benefitting equally. The accumulating evidence suggests that the ideal time to consume caffeinated chewing gum is in the 15 min prior to the onset of exercise, which is in accordance with its rapid pharmacokinetics.Data do not currently support ingesting caffeinated gum more than 15 min prior to exercise, but this is mainly due to a lack of evidence.

Suggested doses are similar to other forms, namely ≥3 mg/kg body mass (BM), which would correspond to 210 mg for a 70 kg individual. Although no study to date has used the maximum recommended dose of 6 mg/kg BM, it would be ideal to avoid larger doses to prevent negative side-effects, such as anxiety, jitters, and gastrointestinal discomfort. As with all supplements, athletes should test caffeinated gum in training before implementing it in competition.

‍

Advantages of caffeinated chewing gum

Caffeinated gum offers an alternative to traditional ingestion forms of caffeine, with the added advantage of being easily transportable. The versatility of chewing gum provides additional options for intake, allowing athletes to use it when they require rapid increases in alertness and efforts or when fatigue sets in. Caffeinated gum is also easily modifiable in terms of doses, depending on individual requirements.

Although the bitter taste of caffeine might not be to everyone’s liking, there is evidence to suggest that activation of the bitter taste receptors in your mouth might be performance-enhancing, although such effects have been demonstrated with extreme levels of bitterness. Products also often try to mask the bitter taste with peppermint or other flavourings.

‍

Recommendations

If you are looking to boost your workouts with caffeine, caffeinated chewing gum is a viable option alongside more traditional caffeine forms (capsules, coffee). Aim to take ~3 mg/kg BM approximately 10 min prior to when you really need it. Chew for at least 5 min to release as much caffeine as possible. It is essential to test caffeinated gum in training before using it in competition to avoid any negative side-effects.

‍

If you have any further questions about the topic, then just drop us online by clicking here

‍

Scientific Reference

1. Kamimori GH, Karyekar CS, Otterstetter R, Cox DS, Balkin TJ, Belenky GL, et al. The rate of absorption and relative bioavailability of caffeine administered in chewing gum versus capsules to normal healthy volunteers. Int J Pharm. 2002;234(1-2):159-67.
2. Barreto G, Loureiro LMR, Reis CEG, Saunders B. Effects of caffeine chewing gum supplementation on exercise performance: A systematic review and meta-analysis. Eur J Sport Sci. 2022:1-12.
3. Best R, McDonald K, Hurst P, Pickering C. Can taste be ergogenic? Eur J Nutr. 2021;60(1):45-54.

‍