School · Food and hydration · 40 s .
Caffeine
The best-studied legal performance aid.
Research consistently finds that 3–6 mg of caffeine per kg, taken about 60 minutes before, improves endurance performance. Lower doses, from around 2 mg/kg, may also work.
For 70 kg, 3 mg/kg is about 210 mg: roughly two to three espressos, although the caffeine in coffee varies a lot. Gels and capsules state the exact amount.
More is not better: very high doses bring side effects without extra benefit. Responses vary between people, and late doses can ruin your sleep. Try it in training, and skip it if it doesn't suit you or your doctor advises against it.
A little, an hour before, tested in training.
Quick check .
Which caffeine dose improves performance according to research?
More isn't better, and a late dose can ruin your sleep.