Aug 2, 2026 · 1 min read · SuppsSimplified
Caffeine Dosing: How Much Is Actually Useful?
Where the performance benefits start, where they plateau, and when more caffeine just means more jitters.
ingredientscaffeine
Where the performance benefits start, where they plateau, and when more caffeine just means more jitters.
Caffeine is the most reliable ergogenic aid in sports nutrition, but the dose-response curve is not linear.
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.
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.
Take it 45-60 minutes before training, and avoid dosing within 8 hours of bedtime.