Nutrition
Caffeine Ergogenic Dose Range
Caffeine ergogenic dose range for sport is typically three to six milligrams per kilogram before effort—tested low beats mega-dose jitters.
Caffeine ergogenic dose range for sport typically spans three to six milligrams per kilogram body weight taken forty-five to ninety minutes before effort—enough to aid focus and endurance without mandatory mega-doses. Above six milligrams per kilogram rarely adds benefit for most people but raises anxiety and GI risk.
Start low if caffeine-sensitive; test in training. Late-day sessions need earlier cutoffs regardless of dose.
Common questions
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Is more caffeine always better for races?
No—returns flatten above six mg per kg for most athletes while side effects rise. Find your lowest effective tested dose.
Related terms
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