Each 38g sachet of High5 Energy Gel Plus contains 23g of Carbohydrate, 35 mg of Caffeine and 35 mg of Choline. Over 85and#37; of all studies on the use of caffeine among athletes demonstrate that caffeine offers a significant increase in endurance by stimulating the central nervous system, increasing the release of adrenaline, and aids in the use of body fat as a fuel. The 35 mg of caffeine in each 38-gram sachet of Energy Gel Plus is equal to about 2/3 cup of coffee. Choline is available in foods such as: liver, cauliflower, soybeans, spinach, lettuce, nuts, and eggs. However, the bottom line is that even a natural diet made up of Choline rich foods would not prevent the drop in blood Choline levels which happen after 20 miles or so of marathon running or any extended exercise period. Therefore to maintain your body's supply of Choline each sachet of High5 Energy Gel Plus contains 35mg of Choline which, when taken every 5 miles or so will provide you with enough Choline to keep you going to the finish at your target pace.