STUDY: Caffeine gum improves 5k running performance

Looking for a smart edge in your cardio performance? A new study shows that caffeine delivered via chewing gum can meaningfully improve 5 km run times. The research suggests that for recreational runners, this might be a clean, fast-acting way to get a boost.

The Study at a Glance

• Design: Double-blind, randomized trial

• Participants: Recreational runners

• Intervention: 300 mg caffeine in chewing gum vs placebo

• Outcome: Time to complete a 5 km run

Why Chewing Gum?

• Faster absorption — chewing gum delivers caffeine quickly through the oral mucosa.

• Convenience & control — you can dose while on the move, without drinking more fluids.

• Less gastrointestinal discomfort compared to liquid caffeine for some individuals.

What It Means for You

If you’re a casual or dedicated runner, here’s how you might use this information:

• Pre-race boost: Chew a caffeine gum ~10–15 minutes before you begin.

• Dose wisely: 300 mg is relatively high — make sure it fits within your tolerance.

• Test before race day: Try it in training first to see how your body responds.

• Hydration still matters: Gum is a supplement, not a replacement for water or nutrition.

Precautions & Things to Watch Out For

• Caffeine sensitivity: If you’re prone to jitters, sleep disruption, or heart effects, start with a lower caffeine dose.

• Cumulative intake: Be aware of all caffeine sources (coffee, sodas, energy drinks).

• Not for everyone: Pregnant people, those with certain heart conditions, or people on restricted diets should consult a medical professional first.

Final Thoughts

This study adds to a growing body of evidence that chewable caffeine is an effective, rapid way to boost athletic performance — especially for short, high-intensity efforts like a 5 km run. At Rev Gum, we’re excited by the potential of this form of supplementation in safe, functional formats.