Nutrition
Minimum Effective Caffeine Dose for Training
Minimum effective caffeine dose for training is the lowest mg that still helps performance in your logs—often below supplement-label maxes.
Minimum effective caffeine dose for training is the lowest milligram amount that still improves RPE or bar speed in your logs—often one to three milligrams per kilogram for habitual users, sometimes less with food. Finding it requires one controlled session per dose tier, not jumping to supplement-label maxes.
Protect sleep by taking the minimum before noon on non-key days.
Common questions
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Is three to six mg per kg always needed?
No—that range is common in research trials, not a personal requirement. Many habitual users perform well at the minimum effective dose after a deload.
Related terms
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