Caffeine gum is being caught among athletes – here’s why

T.The benefits of caffeine on exercise performance have been studied and confirmed over the years, and the sports supplement market has responded by producing pre-workout powders with all kinds of energy drinks and high levels of caffeine.

However, not everyone wants an energy drink or a cup of coffee before a hard workout. Especially those whose stomach is sensitive may experience nausea. Instead, some athletes have begun to rely on caffeinated acetaminophen: it provides performance-enhancing caffeine without the slushing fluid in your stomach when you push your body to the limit.

But is this type of glue really effective? More importantly, is it safe?

The benefits of caffeine for athletic performance

Caffeine has long been considered an ergonomic aid – a substance that can improve athletic performance. “Multiple studies have examined its effects on a variety of sports and exercise,” said Maddie Pasquilillo, RDN, a registered dietitian and owner of Nutrition with Maddie. A systematic review in 2008 looked at a variety of endurance and high-intensity activities, including swimming, rowing, team and racquet sports, and mid- and distance races. “They’ve finally determined that a moderate amount of caffeine – about 200 milligrams of caffeine per person for a 150-pound person (equivalent to about two cups of strong coffee) – may be enough to benefit performance.”

Pasquariello says other studies have shown that even small doses (less than 40mg in total) can improve overall alertness, memory and concentration, as well as short bouts of intense exercise, as well as long-term strength and speed for both endurance-style. Events

Several of these studies have actually been conducted with caffeinated gum. (The military in particular has studied it extensively.) For example, one study found that it reduced fatigue during repeated, high-intensity cycling: those who had placebo, non-caffeinated gum, lost 5.8 percent less performance than those who did caffeinated sports. Gum saw a decline of only 0.4 percent. Those who have caffeinated glue also have increased testosterone levels and decreased cortisol levels.

What are the benefits of caffeinated gum?

Pasquariello says caffeinated glue can be considered a form of “onhydrous” caffeine, meaning it is eaten without water. This can have a very different effect than drinking a cup of coffee or Red Bull. “When you chew caffeinated glue, you swallow some caffeine in your saliva (like you drink coffee or energy drinks) but a lot of it is absorbed under your tongue or gums and thus goes directly to your saliva. Blood flow, “explains Pasquilillo.” This means absorption will happen faster, and performance growth will happen faster. “

Additionally, some athletes find the glue more convenient because it can be kept in a pocket for easy access on the go. It provides a clear dose of caffeine so you can get precise with your nutrition plan and know exactly how much you are taking.

Most importantly, it does not slip into your stomach, making it a good choice for athletes with sensitive digestive systems.

Disadvantages of caffeinated gum

Caffeinated gum may not be for everyone. If caffeine usually gives you shaking, headaches or anxiety, chewing it will probably give the same reaction.

“With rapid absorption, great care must be taken not to swallow too much,” advises Pasquilillo. “And, needless to say, always consult your doctor before adding anything like caffeinated gum to your diet so that your medical team understands which level would be appropriate.”

Although Pasquariello says there is still plenty of information to suggest any serious adverse effects of caffeine consumption in chewing gum form, any standard of caution applies. “It is noteworthy that the American Academy of Pediatrics’ statement about caffeine states that it can interfere with sleep, heart rate, anxiety and hydration levels in children and adolescents, so they should not consume it,” he notes.

Chewing gum can also create a risk of suffocation when exercising, so make sure you feel comfortable before popping a piece in your next run, or spit it out before hitting the pavement.

Should you use caffeinated gum for your workout?

Those who participate in high-intensity aerobic activities such as sprinting or competitive cycling can benefit the most from caffeinated gum chewing, shares Pascoarilo. “Benefits can also be seen for those who participate in specific strength-based activities such as boxing and vertical jumping.”

And, if you plan to go long – say marathon run – caffeinated gum can also help you with stamina and stamina.

That said, everyday gym-goers probably don’t need it unless they’re looking for an extra competitive edge. “For most adults, caffeinated glue may not be necessary,” says Pasquarillo, “but it can be an effective and convenient way to consume caffeine.”

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