Caffeine
Caffeine improves alertness, reduces perceived effort and raises output across nearly every kind of exercise. Dose and timing are everything.
Effective dose
3–6 mg per kg of bodyweight — roughly 200–400 mg for most adults. Start low.
Timing
30–60 minutes before training. Avoid within eight hours of bedtime.
What it is
A stimulant that blocks adenosine receptors in the brain, delaying the sensation of fatigue.
How it works
Less adenosine signalling means lower perceived effort, better focus and improved motor unit recruitment. The work feels easier, so you do more of it.
What the research shows
- Consistent performance benefits in endurance, sprinting and resistance training.
- 3–6 mg per kg of bodyweight is the effective range in most trials.
- Habitual users still benefit, though tolerance blunts the subjective kick.
Best for
Forms to look for
- Anhydrous caffeine powder or capsules
- Coffee
- Pre-workout formulas
- Energy drinks
What to watch out for
Late-day caffeine wrecks sleep, and sleep drives recovery. Stacking a pre-workout on top of coffee is how people end up jittery and nauseated.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for caffeine, each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
Should I cycle off caffeine?
A one-to-two-week deload can restore sensitivity, but it is optional. Keeping the dose stable matters more.
Related on SportsNutrition.com
Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.