@jeffnippard
Instagram · Carousel
@jeffnippard Caffeine is one of the few supplements that have actually been shown to give an immediate (but modest) strength boost. About 75-150 mg of caffeine for a 180 lb lifter seems to be enough. People were able to lift about 7 extra pounds on the squat when they took caffeine on the upper end of that dose range in a 2019 study. Going even higher (~400 to 570 mg) has been studied and it does seem to provide a larger effect in some cases, but it’s just not worth the increased risk of sleep disturbance in my opinion. Plus, Health Canada says you shouldn’t exceed 400 mg a day for health. I’d say the best science-based advice is to take 1-2 mg of caffeine per kilogram of body weight about 30-60 minutes before training, but only on days when you really need it. If you always take caffeine before every workout, you’ll probably develop a tolerance and not get the same strength boost over time. PMID references: 35203046, 31575825, 39170391
