What is the evidence-based caffeine dose for performance?

Research supports 3-6 mg/kg body weight, taken 30-60 minutes before exercise. A 75 kg athlete would use 225-450 mg. Benefits include improved endurance, strength, sprint performance, and reaction time.

What time before competition should caffeine be taken?

Peak caffeine levels occur 45-60 minutes post-ingestion. For a 9:00 AM race start, taking caffeine at 7:45-8:15 AM optimizes timing. Half-life is 3-5 hours, so timing matters for sleep quality post-event.

Does caffeine tolerance reduce its effectiveness?

Habitual caffeine users show reduced ergogenic effect compared to non-users or abstainers. Withdrawing from caffeine for 3-4 days before competition can restore sensitivity, though the withdrawal itself impairs performance.

Caffeine Performance Dose Calculator

Calculate the optimal caffeine dose for athletic performance (3-6 mg/kg, 30-60 minutes pre-exercise) and the threshold for side effects based on individual body weight.

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Frequently Asked Questions

What is the evidence-based caffeine dose for performance?

What time before competition should caffeine be taken?

Does caffeine tolerance reduce its effectiveness?