Caffeine, Ketones & Performance Supplements

Confluence Running · Nutrition education

Caffeine, Ketones & Performance Supplements

Choose supplements by the evidence for the intended use, then consider tolerance, safety, and the exact product.

Fuel · Fluid · Recovery

CaffeineOptional adult use

KetonesEmerging evidence

LabelsCheck each serving

Evidence → explanation → your plan

The science behind your choices

Different evidence levels

Caffeine is optional. Ketones are emerging.

Caffeine has established performance uses in selected adult settings. Ketone supplements have emerging or mixed support. Neither replaces carbohydrate or guarantees a faster race. Read the evidence for the ingredient and the exact use.

Read the evidence ↗

Product or ingredient	Evidence and role	Decision
Carbohydrate sports foods	Established support for prolonged exercise when used appropriately.	Build your basic fuel and meal plan first.
Caffeine	Established performance effects in selected adult sport settings, with individual responses and side effects.	Optional. Add all sources and practice.
Ketone supplements	Emerging evidence. AIS places ketone supplements in Group B.	Not a required step in a race plan. Evidence for a category does not prove every formulation improves performance.
Electrolyte products	An option for individualized fluid and sodium replacement.	Not an energy substitute or a guarantee against cramps or overdrinking.

Caffeine: count the whole day

AIS describes effective adult performance protocols around 2–3 mg per kg, with no need to assume more is better. This is an evidence reference, not a personal prescription. Sensitivity, sleep, anxiety, medications, and the event all matter. These plans work without caffeine.

Add coffee, tea, caffeinated gels, drink mixes, gum, and ketone-plus-caffeine shots. For example, one 100 mg caffeinated gel plus one 100 mg caffeinated drink equals 200 mg before counting any coffee. Avoid stacking products by accident. Do not use pure or concentrated caffeine powders.

Our youth and school-race plans use caffeine-free food and fuel. Children and teens should avoid caffeine. Pregnancy, breastfeeding, medicines, or a health condition require individual clinical advice.

Ketone-IQ: what it is

Ketone-IQ is a ketone-related supplement offered in several formats, including caffeine-free and caffeinated versions. It is not a carbohydrate gel, an electrolyte replacement, or a substitute for eating. Research on one ketone compound or dosing protocol does not confirm the same result for a different retail formulation.

We do not promise faster races, glycogen sparing, or improved recovery from Ketone-IQ in this ecosystem. Use its product label for the contents of the exact format and discuss supplementation with a qualified sports practitioner if you want to evaluate it.

Evaluate claims carefully

Ask whether the study tested the same ingredient, dose, formulation, athletes, and outcome. A testimonial or sponsored athlete is not proof. For drug-tested sport, use your sport’s current anti-doping guidance and independently tested batches where appropriate.