Caffeine and training: how to use it well
2026-06-27 · 4 min read
Caffeine is the most researched and effective stimulant for training. It boosts energy, focus and endurance, but its effect depends on dose, habit and timing.
How much and when
A working training dose is about 3–6 mg per kg of bodyweight, 30–45 minutes before exercise. Start lower to gauge your sensitivity.
Tolerance
With daily use, sensitivity drops and you need a bigger dose. Periodic breaks help — then caffeine “energises” again at a normal dose.
Don’t harm sleep
Caffeine lasts a long time: half of it stays in the body for about 5–6 hours. So avoid it in the second half of the day if you train in the evening — otherwise sleep and recovery suffer.
FAQ
Coffee or a pre-workout — which is better?
Coffee is enough for energy. A pre-workout is handier when you also want pump or focus, thanks to citrulline and other ingredients.
Can I have caffeine every day?
At a moderate dose, yes. But due to tolerance the training effect weakens; periodic breaks restore sensitivity.
Related sections
This article is for information only and is not a substitute for professional advice. Supplements are not medicines.