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Nutrition

Ergogenic Evidence Tier A Caffeine Dose Timing

Ergogenic evidence tier A caffeine dose timing uses roughly three to six milligrams per kilogram body weight thirty to sixty minutes pre-session when sleep tolerates it.

Ergogenic evidence tier A caffeine dose timing uses roughly three to six milligrams per kilogram body weight thirty to sixty minutes pre-session when sleep tolerates it. Habitual users need more for the same buzz—cycle low days to preserve effect.

Afternoon doses steal sleep regardless of performance gain. Pair with carb if gut is sensitive.

Common questions

  • What caffeine dose is ergogenic?

    Roughly three to six milligrams per kilogram thirty to sixty minutes before effort helps many athletes when sleep and gut tolerate it.

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