Sep 10 • 📚Daily Lesson📚
📚 Daily Lesson #7 - Topic: Caffeine
Caffeine is one of the most researched and effective supplements for improving training performance.
✅ Main benefits:
- Increased focus and alertness
- Improved endurance
- Greater strength and power output
- Reduced perception of effort and fatigue
📌 Recommended dosage:➡️ 3–6 mg per kg of body weight
(e.g. 70 kg person = 210–420 mg of caffeine)
💡 Start from the lower end to assess your tolerance.
☕ How much coffee is that?
- One espresso: ~60–80 mg
- One standard brewed coffee: ~80–120 mg
So you'd need 2–4 cups of coffee to hit the target range.
⏱ Timing:30 to 60 minutes before training – that's when blood caffeine levels peak.
🧪 Best sources of caffeine:
- Caffeine tablets – precise dosage, fast absorption
- Pre-workout supplements – often combined with other ergogenics (check label)
- Black coffee – natural and effective, but variable content
- Energy drinks – easy to consume, but often include sugar or additives
⚠️ Avoid caffeine too late in the day – it may affect sleep (half-life: ~5–6 hours).
Upper safe limit: ~400 mg caffeine daily (per EFSA & FDA).
💬 Do you use caffeine before training?
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📚 Daily Lesson #7 - Topic: Caffeine
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