About Caffeine Supplementation

About Caffeine Supplementation
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Caffeine is known as one of the few effective performance supplements out there. The anti-fatiguing effects of caffeine result in improved mental alertness, focus, and physical performance. In the context of fitness, we are mostly interested in the effects on physical performance [1, 2]. In one study, caffeine supplementation before training resulted in an 11% increase in reps performed on the bench press in trained individuals over 3 sets [2]. In a set of 10 reps, this is just 1 rep more. So the effects of caffeine on muscle development are not huge [3]. But still, there is a small performance benefit you can get.
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So how much caffeine do you need? Most of the previous research we have on caffeine and strength performance used mostly high caffeine doses. Caffeine doses between 3-6mg/kg of your bodyweight were found to be effective for boosting strength. But more recent research indicates that also smaller doses of caffeine can benefit strength. In a 2020 study, a caffeine dose of around 1.5mg/kg of total bodyweight improved strength performance [4].
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The exact caffeine dose that will work for you depends on your caffeine tolerance. I suggest most people start with a relatively low caffeine dose (~90-120mg) and scale caffeine intake up further when you find it necessary. Also, something to consider with caffeine consumption is that caffeine impacts your sleep if it’s taken close to the bed.  One study found that consuming caffeine even 6 hours before bed interferes with sleep quality [3]. So limiting caffeine intake in the evening is a good idea, especially for those that currently struggle with sleeping well.
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All in all, caffeine is one of the few supplements out there that actually “works”. But as with most things, it also has drawbacks. For those that train in the evening, I’d generally suggest leaving caffeine for what it is so you can get better quality sleep. It’s becoming increasingly clear that sleep plays a crucial role in fat loss and muscle growth, so it’s not something to overlook [6].