Caffeine is one of the most widely used performance aids in sport, especially in endurance sports. It can delay fatigue, improve concentration, and support fat metabolism. But how should it be dosed to achieve the best effect?

Caffeine is one of the most popular and effective substances for improving endurance performance. It helps delay fatigue, enhances focus, and promotes fat metabolism. But how should caffeine be dosed and timed to achieve maximum effect?

In this article, we examine scientific findings, the ideal strategy for use, and potential drawbacks.

Also Read – Sports nutrition supplements: How to optimize your performance?

Is caffeine doping?

Caffeine was previously considered a potential doping substance. During the 1980s, the World Anti-Doping Agency (WADA) placed caffeine on the list of prohibited substances, where a positive test was defined as a urine concentration above 12 μg/ml [56].

However, in 2004, caffeine was removed from the prohibited list because its use was too widespread and difficult to regulate.

Today, caffeine is completely legal. Although it remains on WADA’s monitoring list, athletes are free to use it without restrictions.

How caffeine works and where it is found

Caffeine acts as a stimulant on the central nervous system by blocking adenosine receptors in the brain. This reduces the sensation of fatigue and pain, allowing athletes to perform longer and at higher intensity. In addition, caffeine increases the release of dopamine and noradrenaline, neurotransmitters that improve focus and alertness.

According to a study by Burke (2008) [24], caffeine also has the ability to mobilize fatty acids from fat stores, supporting their use as fuel, which can be particularly beneficial for endurance athletes.

Common sources of caffeine

• Coffee (60–120mg per cup)
• Green and black tea (25–70mg per cup)
• Energy drinks (80–160mg per can)
• Caffeine tablets and gels (25–200mg per dose)
• Caffeine chewing gum (40–100mg per piece)

The exact dose in these sources can vary.

Does it affect sleep?

Although caffeine improves performance, it can negatively affect sleep, especially if consumed in the evening. It blocks the production of melatonin, which can prolong the time it takes to fall asleep and reduce sleep quality, potentially impairing recovery.

It is generally recommended to avoid caffeine at least six hours before bedtime.

Individual sensitivity and genetics

People metabolize caffeine differently. Some individuals break down caffeine quickly and experience shorter effects, while others retain caffeine longer in their bodies.

Genetic testing can help determine how your body responds to caffeine and how it should be dosed for optimal performance.

Environmental factors should also be considered, such as regular consumption. Individuals who consume caffeine daily may develop tolerance, meaning higher doses may be required to achieve the same effect.

How to maximize the benefits of caffeine

For maximum effect, a dose of 3–6mg of caffeine per kilogram of body weight is generally recommended. For example, an athlete weighing 70kg should consume 210–420mg of caffeine.

• Dosage: 3–6mg/kg body weight
• Timing: 30–90 minutes before performance
• Top-up: during long races to maintain energy levels
• Sleep: avoid caffeine in the evening
• Individual adaptation: test your response and adjust the dose accordingly

The form of caffeine also matters. While drinks take longer to take effect, gels or chewing gum are absorbed more quickly.

According to a study by Grgice et al. (2019), even doses below 3mg/kg may be effective for some individuals, allowing for personalized intake strategies.

Caffeine is a legal and effective tool for improving endurance performance. Proper dosing and timing can provide clear benefits, but it is important to consider individual differences and potential side effects.

When used strategically, it can become a key component of your training routine.

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