Weaponizing Caffeine for Strength & Performance

What it is:

Caffeine is a natural central nervous system stimulant found in coffee, tea, cacao, and synthesized for supplements (e.g., caffeine anhydrous). It’s the most researched and widely used ergogenic aid in performance.¹

How it works:

Adenosine receptor antagonist – blocks adenosine to reduce fatigue and increase alertness.²
Increases catecholamines (epinephrine, norepinephrine) – elevates heart rate, focus, reaction time, and energy output.³
Mobilizes fatty acids – can spare glycogen in endurance tasks.⁴

4.Improves neuromuscular function – enhances motor unit recruitment, power, and perceived effort tolerance.⁵

Performance effects:

↑ endurance capacity

↑ strength & power output

↑ reaction time & vigilance

↓ perceived exertion (RPE)¹˒⁵

When to use it for performance:

Take 30–60 minutes pre-training/event (peak plasma concentration window).²
Dose: 2–3 mg/kg is effective; 3–6 mg/kg is upper performance range. Higher offers minimal added benefit and increases side effects.¹˒⁵
Example: 90 kg (200 lb) athlete → 180–270 mg (2–3 mg/kg) ideal start.

Best use cases:

High-intensity training
Strength/power sessions
Endurance events
Sleep-restricted or extended operations

Avoid/limit if:

Late-day use that impacts sleep (half-life 4–6 hrs).²
You’re caffeine sensitive (jitters, anxiety, GI distress, elevated HR/BP).¹

Bottom line:

Caffeine sharpens the brain, boosts output, lowers fatigue, and improves performance when dosed properly and timed with intent. Use it strategically, not habitually.

References

1. Grgic J, et al. J Int Soc Sports Nutr. 2020;17:2.

2. Nehlig A. Neurosci Biobehav Rev. 2010;34(2):285-301.

3. Davis JM, et al. Med Sci Sports Exerc. 2003;35(8):1361-6.

4. Spriet LL. Appl Physiol Nutr Metab. 2014;39(11):1310-28.

5. Guest NS, et al. J Int Soc Sports Nutr. 2021;18:1.

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