Caffeine - optional

Enter your weight and race details to get a personalized caffeine recommendation. Your results will update automatically below.

Choose your desired caffeine level:

Dietitian’s Notes

1. Caffeine in the range of 3–6 mg/kg has been shown to improve performance. We recommend capping your daily caffeine at 400 mg in line with Health Canada guidelines.
2. Timing matters. Take your pre-race dose 15–30 min before the start.
3. Don’t experiment with caffeine on race day. Practice your strategy in training first.