Caffeine before training: dose, timing and traps

Caffeine is the only "stimulant" with serious evidence behind it: it increases strength and endurance and reduces perceived effort. It is also cheap — coffee does the same job as expensive blends.

Dose

• 3–6 mg per kilogram of body weight. For 80 kg: 240–480 mg.
• A strong double espresso has 120–180 mg; filter coffee 90–150 mg; an energy drink 80–160 mg.
• More than 6 mg/kg does not improve results, it just adds jitters and worse sleep.

Timing

30–45 minutes before training. Blood levels peak around 45–60 minutes, and the half-life is 5–6 hours — which is why your last caffeine should be at least 8 hours before bed.

Why pre-workout blends are not better

A typical blend contains: caffeine (the same as coffee), beta-alanine (tingles, but only works on endurance after weeks of use), citrulline (mildly helps the pump), plus flavours and sweeteners. You pay 5–10 times more for caffeine you could drink as coffee.

If you enjoy the taste and ritual, fine. Just know there is no magic ingredient in there.

Tolerance

After 2–3 weeks of daily use the alertness effect fades (the performance effect less so). Solution: use caffeine only on hard sessions, 3–4 times a week, and go without or half-dose on other days.

When to avoid it

• Uncontrolled high blood pressure, arrhythmias, pregnancy (limit to 200 mg a day).
• If it makes you anxious or gives palpitations — drop to 1–2 mg/kg or skip it.
• After 4 pm if you sleep at 11 pm.

The short version

• 3–6 mg/kg, 30–45 minutes before training.
• Coffee does what a pre-workout does, for less.
• Not every day — save it for hard sessions.
• Last dose 8 hours before bed.