Caffeine and Performance
3–6 mg/kg of caffeine 30–60 minutes pre-exercise improves endurance, sprint and strength performance.
Key takeaways
- 3–6 mg/kg, 30–60 minutes pre-exercise
- Avoid after 2pm to protect sleep
- Individual response varies (CYP1A2)
- Cycle off periodically to maintain sensitivity
Definition
Caffeine is a central nervous system stimulant with strong evidence for performance benefits across endurance, repeated-sprint and strength contexts.
Dosing
3–6 mg/kg, 30–60 minutes pre-exercise. Higher doses do not improve performance further and increase side effects.
Half-life is 4–6 hours — caffeine after 2pm often disrupts deep sleep.
Genetic CYP1A2 variation makes some athletes "fast" and others "slow" metabolisers.
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