Product Label Contains 20mg of Caffeine. The Performance FoodSuperior Energy - Maximum RecoveryGU energy Gel is an advanced nutritional product designed to help athletes perform at their best.GU maintains higher glucose levels longer with its proven carbohydrate formula (88% complex/12% simple).GU also maximizes muscle recovery with amino acids, fights free radicals with antioxidants, reduces inflammation with chamomile, and soothes the stomach with ginger.GU finally made eating on the run possible and enjoyable! Directions TRAINING: Eat one GU 15 minutes before and then one GU every 30 to 45 minutes during training. RACING: Eat one GU 45 minutes before the start, one GU 15 minutes before the start, and then one GU every 30 to 45 minutes during the race. Always wash down GU with a few gulps of GU2O Sports Drink or water. And, as a guideline, drink 20-30 ounces of fluid per hour throughout training and racing.