Updated: Feb 7, 2020

So, one of the most common questions I get from people at the gym and the field:

Does caffeine enhance sports performance?

Caffeine, seems to be effective in improving performance in most sports. The greatest effects found in sports that have a strong element of fatigue during the actual event.

Dosage: 3 - 6mg per kg of the athlete’s body weight (People vary in their response to caffeine)

Timing: 1 hour before the event

(Burke, Desbrow and Spriet, 2013. Caffeine for Sports Performance)

e.g if you weigh 70kg you should consume the minimum of 210mg and maximum 420mg of caffeine 1 hour before you hit the gym or before the sporting event you are about to attend.

If you are an elite athlete or you take your sport performance serious and want to know more specific information about dosage and timing based on your body type please let me know for a more detailed breakdown.

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