Nutrition
Caffeine Endurance Ergogenic Dose
Caffeine endurance ergogenic dose in trials is often three to six mg per kg pre-event—habit and sleep still decide if it helps you.
Caffeine endurance ergogenic dose in research often lands near three to six milligrams per kilogram body weight sixty minutes before time trials or long intervals—improving time to exhaustion and RPE in many but not all cyclists and runners. Habitual high daily intake blunts the boost; a short washout can resensitize before key events.
GI distress rises at the high end; start low if tolerant.
Common questions
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Is more caffeine always better for endurance?
No—higher mg per kg raises side effects without linear performance gains for many athletes. Trial low doses in training before stacking race-day amounts.
Related terms
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