Caffeine Dosing: How Much Is Actually Useful?

Caffeine is the most reliable ergogenic aid in sports nutrition, but the dose-response curve is not linear.

The effective range

Most research shows meaningful effects on alertness and perceived exertion from roughly 3-6 mg per kg of bodyweight. For a 75 kg lifter that is around 225-450 mg.

Diminishing returns

Above about 6 mg/kg, additional caffeine mostly adds side effects: elevated heart rate, anxiety, and disrupted sleep. Doubling the scoop rarely doubles the benefit.

Timing

Take it 45-60 minutes before training, and avoid dosing within 8 hours of bedtime.