Health, fitness and the supplement aisle. An independent South African desk.
Hydration and endurance · Answer
Yes. Caffeine is one of the best-supported performance aids, with endurance time-trial gains of roughly 2 to 4% at 3 to 6 mg per kg of body weight. A caffeine gel is just a convenient delivery method. In South Africa, caffeinated gels cost about R75 to R85 each (October 2026), and caffeine capsules are far cheaper per milligram.
Yes. The ISSN position stand finds 3 to 6 mg/kg of caffeine consistently improves endurance performance, with benefits possible from around 2 mg/kg. Endurance time-trial improvements are about 2 to 4%. The Australian Institute of Sport places caffeine in Group A (strong evidence). Habitual coffee drinkers still benefit.
For a 70 kg runner, 3 mg/kg is 210 mg and 6 mg/kg is 420 mg. More is not better: around 9 mg/kg adds side effects with no extra benefit.
The caffeine works the same; the gel adds carbohydrate and convenience mid-race. Capsules and coffee are usually taken about 60 minutes before the start; caffeinated gum acts faster. In long events a later top-up helps as fatigue builds, which is where a gel is handy.
| Gel | Caffeine | Price (October 2026) |
|---|---|---|
| Maurten Gel 100 CAF 100 (40 g) | 100 mg, plus 25 g carbohydrate | R80 to R85 (Mellow Velo, The Athlete's Foot, biket) |
| SiS GO Energy + Caffeine (60 ml) | mg not verified in our data | R74.90 (Sportsmans Warehouse) |
| NamedSport Total Energy Strong (40 ml) | label warning cites 180 mg per 25 ml; per-sachet amount not stated | R56.99 (Dis-Chem Living Fit) |
| 32Gi and Nutritech Endurade coffee flavours | not published | see retailer |
A 70 kg runner aiming for about 3 mg/kg during a race would need roughly two Maurten CAF gels, about R160 to R170. Read the NamedSport pack before use: it is a high-caffeine gel and the amount per 40 ml sachet is not stated on the page we checked.
Much. Ultra Caffeine 200 mg capsules (60) were listed at R199 on Takealot (undated PriceCheck snapshot, October 2026), about R3.32 per 200 mg. Use capsules with a printed dose. Pure caffeine powder is dangerous: a small weighing error can be fatal, so avoid it.
Pregnant women (limit total caffeine and follow obstetric advice), people with heart-rhythm problems, high blood pressure or anxiety disorders, those on interacting medication, and under-18s. Caffeine is not on the WADA Prohibited List, but multi-ingredient stimulant products carry contamination risk for drug-tested athletes.
Compare gels on our energy gel guide and plan carbohydrate with how many carbs per hour.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Maurten Gel 100 CAF 100 (40 g sachet) | 40 g sachet | R80–R85 (biket / goneoutdoor via PriceCheck, 2026-10) | 1 | R85.00 | None listed |
| Science in Sport (SiS) SiS GO Energy + Caffeine Gel (60 ml, berry or double espresso) | 60 ml sachet | R74.90 (Sportsmans Warehouse via PriceCheck, 2026-10) | 1 | R74.90 | Not verified |
| NamedSport Total Energy Strong Gel, lemon (40 ml) | 40 ml sachet | R56.99 (Dis-Chem Living Fit, 2026-10) | 1 | R56.99 | None listed |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199 (Takealot via PriceCheck, 2026-10) | 60 | R3.32 | Not published |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.