Add coffee plus catalog caffeine gels. Totals milligrams against a 3–6 mg/kg working band so you do not stack 300 mg by accident.
Sports dietitian review pending
Milligrams from coffee heuristics plus catalog packets will appear here.
The ACSM 2016 stand still discusses caffeine around 3–6 mg/kg for performance in many settings. A 70 kg runner’s band here is about 210–420 mg. A hotel “large coffee” plus Maurten Caf 100 plus another caffeinated packet can overshoot the top without anyone meaning to.
Coffee plus a caffeinated gel is one stack.
Key takeaway:
Milligrams add. Coffee and gels are not separate allowances. Most runners do better at the low end of 3–6 mg/kg.
How this tool counts coffee
Brewed coffee is 95 mg per 8 oz. Espresso is 63 mg per shot. Those are plantbaes.net working heuristics, not a lab assay of oat-milk mocha. Packet milligrams come from the catalog: Maurten Gel 100 Caf 100 is 100 mg, Neversecond C30 Caffeine is 75 mg, Precision Fuel PF 30 Caffeine is 100 mg, Hill Aid is 50 mg (last verified August 2026).
The model only maps language like “double espresso” onto serving counts. Milligrams are applied in code. It does not invent a lab value for a cafe drink.
Do not debut a new stack on the day
Gut-train caffeine the same way you gut-train carbohydrate. Protocol: gut training for plant-based runners. Keep the taper-week habit you already have. Race morning is a bad time to quit coffee or to double it.
Frequently asked questions
How much caffeine should I take before a marathon?
The range with the most support is about 3–6 mg per kg of body mass, often taken 45–60 minutes before the start. For a 70 kg runner that is roughly 210–420 mg. Most runners do well at the lower end.
Does this tool assay my hotel coffee?
No. Brewed coffee is counted at 95 mg per 8 oz and espresso at 63 mg per shot. Those are plantbaes.net working heuristics, not a lab value for your cup.
Do caffeinated gels count toward the same total?
Yes. Packet milligrams come from the catalog. Coffee plus two 100 mg gels is a stack, not two separate allowances.
Should I quit coffee in taper week?
Usually no. Keep the habit you trained with. Race morning is the wrong time to become naive to caffeine — or to double your usual latte plus Caf 100.
Are caffeinated gels vegan?
Caffeine does not decide vegan status. Check the SKU in the gel checker. This tool only adds milligrams for catalog rows you tick.
What if I am sensitive to caffeine?
Stay at the low end or skip race caffeine. This band is common practice, not a prescription.
How much is in Maurten Caf 100?
Maurten Gel 100 Caf 100 is 100 mg in this catalog. Neversecond C30 Caffeine is 75 mg. Precision Fuel PF 30 Caffeine is 100 mg. Hill Aid is 50 mg.
Does oat-milk mocha count as 95 mg?
No. The heuristic is for brewed coffee and espresso shots. A sweet cafe drink is unmapped caffeine plus dairy risk — do not debut it on Sunday.
Educational content only. Carbohydrate, fiber, iron, B12, and hydration needs vary. Consult a sports dietitian or physician for individualized guidance — especially if you have a GI condition, anemia, or a history of underfueling.
