What is the optimal caffeine dose for performance?

Research supports 3-6 mg/kg body weight (about 200-400mg for a 70kg athlete) consumed 30-60 minutes before exercise. Higher doses above 6 mg/kg increase side effects without additional performance benefit.

Does caffeine work for all types of exercise?

Caffeine improves endurance performance, reduces RPE, enhances cognitive function, and may benefit strength performance. Benefits are consistent for trained athletes and consistent users.

Does caffeine habituation reduce its effect?

Regular caffeine users show attenuated ergogenic effects compared to non-users. Abstaining from caffeine for 4-7 days before competition may restore full ergogenic potential.

Caffeine Ergogenic Dose Calculator

Calculate evidence-based ergogenic caffeine dose: 3-6 mg/kg body weight, taken 30-60 minutes before exercise.

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Frequently Asked Questions

What is the optimal caffeine dose for performance?

Does caffeine work for all types of exercise?

Does caffeine habituation reduce its effect?