Caffeine

What is caffeine?

Caffeine is a stimulant that blocks adenosine receptors, increasing alertness and reducing perceived effort. It is one of the most researched ergogenic aids and can enhance strength, power, and endurance when dosed correctly.

How does it work?

By blocking adenosine, caffeine boosts central nervous system activity and motor unit recruitment. It can increase pain tolerance and lower RPE, allowing higher Intensity or Volume in a session. It may spare some glycogen during longer efforts by increasing fatty acid availability. Effects peak within an hour and can disrupt Sleep if taken late. Individual responses vary based on adenosine receptor and CYP1A2 genetics, so testing dose and timing is essential.

Practical application

Start with 3 mg/kg to assess tolerance, and only scale toward 6 mg/kg if benefits are clear. For evening training, use 1-3 mg/kg or skip to protect sleep. Track total intake from coffee, pre-workout powders, and energy drinks to stay within safe limits. Cycle lower doses on easier days to reduce habituation. If jitters occur, try smaller split doses or a lower-caffeine pre-workout paired with carbs for stable energy. Pair caffeine with adequate water and electrolytes, especially in hot environments, to avoid compounding dehydration-driven fatigue.

• DosingBegin near 3 mg/kg; only move toward 6 mg/kg if needed and tolerated.
• TimingTake it 30-60 min pre-lift; reduce or skip for late sessions to safeguard sleep.
• SafetyKeep total intake under 400 mg/day for most adults and monitor side effects.

Common mistakes

• Taking large doses late in the day, impairing sleep and recovery.
• Redosing mid-session without need, causing jitters or a crash.
• Using caffeine to mask poor programming or under-fueling instead of fixing Calories and Carbohydrates.