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GEL 100 CAF 100 – GEBRAUCHSANWEISUNG

Developing a nutritional strategy for races or key sessions is complex. Everyone is different –and the caffeine absorption and metabolizing rate varies between individuals. Peak caffeine concentration is generally achieved within 60 minutes but normally takes 3 – 5 hours to half. Two other key factors that are important to take into account: your body weight and if you’re used to caffeine. Science suggests an intake of 3 mg of caffeine per kilogram body mass to aid performance. But again, it’s highly individual. We’ve developed some general guidelines on how to use the GEL 100 CAF 100, based on our own findings and scientific literature.

DURATION <1 HOUR

This strategy would require 1 serving of GEL 100 CAF 100.

BEFORE: A beneficial level of caffeine can be reached by consuming around 200 mg before the activity. This can be achieved by consuming, for example, one cup of coffee in the hours before the event, and one GEL 100 CAF 100 during your warm-up.

DURING: No intake is necessary.

DURATION <2 HOURS

This strategy would require 2-3 servings (depending on body weight) of GEL 100 CAF 100.

BEFORE: Aim at consuming 200 mg of caffeine before the activity. That simply translates into consuming two GEL 100 CAF 100. For an event that is about two hours, having one GEL 100 CAF 100 during the warm-up is a convenient way of building up the caffeine levels – and top up the carbohydrates levels at the same time. Remember that one GEL 100 CAF 100 packs 25 grams of carbohydrates.

DURING: About thirty minutes into the activity, consume another GEL 100 CAF 100 to ensure you keep your caffeine levels sustained. Don’t forget to replenish the carbohydrates. Aim at consuming 30-60 grams of carbohydrates every hour.

DURATION 2-6 HOURS

This strategy would require 2 – 4 servings (depending on duration and body weight) of GEL 100 CAF 100.

BEFORE: Consume 200 mg of caffeine during the hours leading up to the event.

DURING: About thirty minutes into the activity, consume another GEL 100 CAF 100 to ensure you keep your caffeine levels sustained. Aim at consuming one GEL 100 CAF 100 every second hour to sustain the caffeine levels. Don’t forget to replenish the carbohydrates – either by using the GEL 100, drinking Drink Mix 160 or Drink Mix 320. It’s ambitious but aims at an intake of around 60 – 90 grams of carbohydrates every hour.

REMEMBER

These guidelines are simplified and should only be used as a rule of thumb. Caffeine isn’t for everyone. If you’re unsure or pregnant, consult a doctor. And always keep in mind that there’s no point of pushing your caffeine intake. You can never compensate for training and overconsumption won’t help you.

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Get the GEL 100 CAF 100 here.