Somewhere around mile 18, your legs start to feel heavier than they should. Your brain tells you to slow down before your body actually needs it. Caffeine has long been a tool that runners use to combat this mental strain, and the way you take it plays a bigger role than most people realize. Neuro Gum offers a delivery method that works differently than the gels and drinks you already have in your running belt, and for marathon runners specifically, the timing and combination of ingredients may be worth considering.
How caffeinated gum works during a race
The caffeine in chewing gum is absorbed through the tissues in your mouth instead of traveling through your stomach and digestive system. This buccal absorption allows the compound to enter your bloodstream more quickly. Research shows that caffeinated gum reaches its maximum concentration in the body between 44 and 80 minutes, while capsules take 84 to 120 minutes.
Neuro Gum claims to work within 5 to 10 minutes of starting to chew. This speed is useful when you need a boost during a race and can’t wait half an hour for a gel to take effect. Other sources of caffeine, such as coffee or tablets, require 15 to 30 minutes before you feel anything, about 45 minutes to be fully absorbed, and about 60 minutes before the caffeine in your blood peaks.
For a marathon, which can last anywhere from 3 to 6 hours depending on your pace, this absorption rate changes the way you plan your nutrition strategy.
What differentiates Neuro Gum from pure caffeine
Each piece of standard Neuro Gum contains 40 mg of natural caffeine from green coffee beans. The Extra Strength version increases this to 100 mg each. But caffeine alone is not enough here.
Neuro Gum In addition to vitamins B6 and B12, it also contains L-theanine. The L-Theanine component distinguishes this product from a chewing gum or pill containing base caffeine. Research on athletes has shown that the combination of caffeine and L-theanine produces better results in physical performance measurements than taking both ingredients alone. One study found improvements in isometric strength, explosive power and sport-specific endurance, as well as faster reaction times to fatigue.
The combination also had the lowest anxiety and fewest side effects in this study, while caffeine alone increased anxiety and caused an increased heart rate in some participants. L-Theanine appears to counteract the overstimulation that caffeine can cause without causing drowsiness.
Why this is important for endurance running
Caffeine helps runners by blocking signals in the brain that trigger fatigue. It also supports muscle contractions and improves energy production efficiency. Together, these effects reduce how hard a given tempo feels, allowing you to maintain your target speed for longer.
A 2024 study published in the European Journal of Nutrition found that a 300 mg dose of caffeine delivered through chewing gum improved 5km parkrun time in recreational runners by an average of 17 seconds. The researchers found reasonably strong evidence that caffeinated gum increased performance in this setting.
Particularly in marathons, one pre-race dose may not be enough for the entire effort. Caffeine has a half-life of around 4 to 5 hours, so its effects wear off as the race progresses. Many runners consume 50 to 100 mg during the race to maintain the anti-fatigue effects.
Dosage for marathon day
According to available reports, the safe caffeine intake for most healthy adults is around 400 mg per day. This corresponds to approximately 10 pieces of regular Neuro Gum. The brand recommends taking 1 to 2 pieces at a time as needed.
Research suggests that athletes take doses between 3 and 6 mg per kilogram of body weight, which for most adults equates to a range of about 150 to 400 mg before and during exercise. For example, a 150-pound runner would look for a total dose of between 200 and 400 mg.
The Academy of Nutrition and Dietetics states that caffeine reduces feelings of fatigue and allows athletes to exercise at optimal intensity for longer periods of time. The International Society of Sports Nutrition recommends that ultramarathon runners consume caffeine in the later stages of their event to maintain their energy.
Practical benefits on race day
The elastic can be easily stored in a pocket or in the waistband of your pants. It doesn’t slosh around in the stomach like liquids do. For runners who experience nausea during long exertions or who have a sensitive stomach, this delivery method avoids additional strain on the intestines.
Neuro Gum contains zero calories and is sweetened with monk fruit instead of sugar or artificial sweeteners. The Extra Strength version is free of aspartame. This allows runners who closely monitor their race nutrition to add caffeine without worrying about additional carbohydrate intake or stomach upset from sweeteners.
The exact dosage also helps with planning. Each piece gives you a known amount of caffeine, eliminating the guesswork that comes with coffee or caffeinated drinks where the concentration varies.
What you should pay attention to
Some runners experience stomach upset, diarrhea, or nausea when they take caffeine before or during a run. Others notice nervousness, palpitations, anxiety disorderor headache. These reactions vary from person to person and often depend on how much caffeine you regularly consume outside of training.
The best approach is to test during your training runs rather than waiting until race day to see how your body reacts. For long runs, try different amounts and timing to find what works for you. If you normally avoid caffeine, start with smaller doses and increase gradually.
Caffeine can increase fat oxidation, which is helpful during longer competitions where your body relies more heavily on fat for fuel. This effect adds another layer to its usefulness for marathon running, although individual responses vary.
A solid option with the right preparation
Neuro Gum offers marathon runners a convenient and portable way to consume caffeine in precise doses. The faster absorption compared to gels and pills makes it practical for use mid-race when you need an effect sooner rather than later. The addition of L-Theanine can help balance the stimulating effects of caffeine, reducing nervousness and anxiety while maintaining performance benefits.
The International Society of Sports Nutrition’s Stand on Caffeine and Exercise Performance position suggests that caffeinated gum is an effective ergogenic aid, particularly during endurance efforts. Due to its quick action, it works particularly well when taken immediately before training.
If you want to try Neuro Gum in your marathon training or on race day, The Feed is the best place to buy it. TheFeed.com carries Neuro Gum along with other endurance nutrition products so you can easily create your complete race plan in one place.
The bottom line is that Neuro Gum can be a useful tool for marathon runners, but like any supplement, it works best if you have practiced with it beforehand. Find the dose and timing that suits your body and you’ll have another part of your race under your control.
