Caffeine (standardised)
What it is
The most widely consumed psychoactive compound globally. ISSN position stand confirms 3–6 mg/kg body weight improves endurance performance, strength, and reaction time. Meta-analyses confirm significant ergogenic effects across dozens of sport types. Tolerance develops with chronic use. Avoid after 2 PM to protect sleep. Lethal dose is approximately 10 g — stay well below this.
Dose
100–400 mg 30–60 min before exercise; 3–6 mg/kg body weight for performance; do not exceed 400 mg/day
Time of day & tips
Take 30–60 min before exercise. Avoid after 2 PM to protect sleep quality. Cycle off periodically to reset tolerance. Avoid combining with ephedra or synephrine.
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