QUESTION: Sports supplements: caffeine — how to dose it before a workout?

Caffeine is one of the most popular and effective natural energy boosters that helps increase concentration, push back the fatigue threshold, and increase overall performance during physical exertion. However, to achieve the maximum effect and prevent possible side effects from the nervous and cardiovascular systems, it is extremely important to correctly calculate the dosage of this substance before starting a workout.

The standard effective dosage of caffeine is approximately 3 to 6 milligrams per one kilogram of a person's body weight. For example, an athlete weighing 70 kilograms is recommended to take from 210 to 420 milligrams of caffeine about 45-60 minutes before the start of physical activity. It is during this time interval that the substance manages to be absorbed into the bloodstream and reach peak concentration in the body.

Starting your acquaintance with pre-workout caffeine consumption should always be done with minimal portions to assess individual tolerance to the product. It is useful to implement this process in combination with simple but effective healthy lifestyle habits. For example, try to maintain daily activity at the level of 8–10 thousand steps, be sure to spend 5 minutes on a quality warm-up before the main session, and perform a set of stretching exercises after completing the workout.

Excessive passion for stimulants can lead to insomnia, rapid heartbeat, and increased anxiety, so you should not exceed the daily allowance and take caffeine in the evening. Listen to your body's signals and take breaks in supplement intake to avoid the development of tolerance to caffeine.