Nutrition · Moderate evidence
Caffeine and Performance
Caffeine at doses of 3 to 6 mg/kg improves aerobic performance, strength, and muscular endurance; higher doses do not help and increase adverse effects.
Scientific society position stand · 1 source · 2 min
What the studies show
- 3 to 6 mg/kg about 60 minutes before exercise is the most supported dose.
- Doses above 9 mg/kg provide no additional benefit and increase side effects.
- Caffeine late in the day impairs sleep, which negates the gain.
How Letz applies it
The coach only mentions caffeine for informational purposes and advises against its use when logged sleep is already short.
Who it applies to
Healthy adults habituated to caffeine.
Limits
Sleep, anxiety, and blood pressure may worsen; response varies with genetics and tolerance; not an individual recommendation.
Sources
- Guest et al., Journal of the International Society of Sports Nutrition, 2021 DOI 10.1186/s12970-020-00383-4
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.