STEP 3: Determine if you want CAFFEINE

Would you like caffeinated products in your kit? 

USE THE CALCULATOR BELOW to decide whether to include caffeinated products and to receive a personalized caffeine intake recommendation.

Now that you've planned your caffeine goal, go to the next step.

Next Step

SOME ADDED NOTES (Hey! We're dietitians so we need to give you the straight goods):

Caffeine can enhance performance for many, but not everyone. Be sure to test your response before race day.

Also, you'll notice with the calculator:

  1. We need your weight. Caffeine recommendations are based on body weight.
  2. We cap caffeine intake at 400 mg/day in alignment with Health Canada guidelines.

If you’d prefer higher levels of caffeine, you can continue adding caffeinated products beyond the suggested goal. However, we do not recommend significantly exceeding the daily maximum.

For ultra-distance events, some experts suggest a lower dose of 1–2 mg/kg of caffeine every 3-4 hours instead.