Caffeine is one of the most researched performance enhancers. Here’s how to use it effectively.
Optimal Dosage
3-6 mg per kg bodyweight. 150 lb person = 200-400 mg. Start low.
Timing
Consume 30-60 minutes before training. Peak blood levels at 45 minutes.
Sources
Coffee (95mg/cup), pre-workout (150-300mg), caffeine pills (200mg).
- Coffee: Natural, contains antioxidants
- Pills: Precise dosing
- Avoid energy drinks: Too much sugar
Conclusion
Use caffeine strategically, not daily, for maximum benefit.
