Benefits
Caffeine improves focus, reduces perceived effort and slightly boosts strength and endurance.
Dose
- About 1–3 mg per kg of bodyweight, 30–60 minutes before training
- That's roughly 100–300 mg for most people (1–3 cups of coffee)
- Stay under ~400 mg a day total
Watch out for
- Poor sleep if taken late
- Jitters and anxiety at high doses
- Stacked caffeine in pre-workouts plus coffee