Caffeine for endurance sports

Caffeine is a well-known stimulant for improving endurance performance. It can increase performance by 2 to 4% and is widely used by athletes in sports such as running, cycling, triathlon, cross-country skiing, and swimming. It also works on short, intense efforts: a dose of 6 mg of caffeine per kilogram of body weight can increase average power output by 7% and improve sprint performance by 8.5%. For ultra-endurance athletes, such as ultra-marathons, caffeine helps reduce feelings of fatigue, especially during long or nighttime competitions, thus helping maintain focus and combat sleepiness.

Caffeine for bodybuilding

In bodybuilding, caffeine can improve muscle strength, although its effects are generally weaker than those seen in endurance sports. It is most effective for upper body muscles and allows for better exercise performance. A daily intake of 3 to 6 mg of caffeine per kilogram of body weight, taken 60 minutes before training, is ideal. There is no point in consuming caffeine during the session, nor should it exceed 6 mg/kg, as this does not provide additional benefits. Furthermore, it is advisable to avoid caffeine late in the day, as its effects can disrupt sleep and impair muscle recovery.