Research
Mixed
Pre-race caffeine intake of 3-6 mg/kg or intra-race intake of 1-2 mg/kg may improve performance in ultra-marathons.
Consider using caffeine to boost performance. Take 3-6 mg/kg before the race and 1-2 mg/kg during the race. Test this during training to avoid GI issues. Caffeine can help with concentration and muscle function in long races.
ModerateConditionalMEDIUM confidence
In addition, pre-race caffeine intake of 3-6 mg/kg or 1-2 mg/kg during the race may be beneficial.
Why this rating
Based on review of guidelines and studies on caffeine.
Source
Nutritional strategies for single and multi-stage ultra-marathon training and racing: from theory to practice
Selin Aktitiz et al. · Turkish Journal of Sports Medicine · 2024
DOI 10.47447/tjsm.0807
narrative_reviewCited 2×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Ultra-marathon runners should consume 40-70 kcal/kg/day of energy and 5-8 g/kg/day of carbohydrates during training to maintain energy balance and support high-volume adaptation.Moderate
- During ultra-marathon races, athletes should consume 30-50 g/h of carbohydrates and 5-10 g/h of protein to maintain performance and reduce muscle damage.Moderate
- Hydration strategies for ultra-marathons should include 450-750 ml/h of fluid with 500-700 mg/L of sodium to prevent hyponatremia, especially in hot conditions.Moderate
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