Caffeine is considered the supplement with the best price-to-effectiveness ratio in sports.
Sports effects
- +3–7% increase in endurance during prolonged exercise
- Reduced perceived exertion—the same pace feels easier
- Improved concentration and reaction time
- Moderate improvement in strength (3–5%)
Dosage
3–6 mg/kg of body weight 30–60 minutes before training. No more than 400 mg per day.
Avoid tolerance
Do not consume caffeine daily. Take a 1–2-week break before important competitions.
