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Nutrition35 sec readHigh-quality evidence
Caffeine Improves Performance Reliably
Does caffeine improve training performance?
Caffeine is one of the most reliable supplements for improving performance. Meta-analyses show benefits for strength, endurance, and perceived effort, which is why it consistently shows up in effective pre-workout formulas. When dose and timing are right, it usually works.
Key Takeaway
Caffeine reliably improves many forms of exercise performance.
Actionable Tip
A common evidence-based range is 3–6 mg/kg taken before training.
Scientific Reference
Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysiscaffeineperformancesupplements