Caffeine for Athletic Performance: ISSN Evidence-Based Guidelines
Dr. Kumar’s Take
This is the definitive guide to caffeine for performance. The ISSN summarizes decades of research showing caffeine reliably enhances strength, endurance, and high-intensity output. What stands out is how consistent these findings are across sports — when dosed smartly.
Key Takeaways
- Caffeine enhances aerobic endurance, muscular strength, and cognitive focus during exercise.
- Optimal dose range: 3–6 mg/kg, taken 30–60 minutes before training or competition.
- Gum or lozenge formulations work faster; habitual use may slightly reduce effects.
- Most benefits appear even in habitual caffeine users, though sensitivity varies.
Actionable Tip
For most adults, 150–300 mg caffeine (~2–3 mg/kg) taken pre-workout improves endurance and focus without excess jitteriness.