Does caffeine improve performance?

Q: Does caffeine improve performance?

Yes: 3–6 mg/kg about an hour before training reliably improves endurance, with smaller gains in strength and power.

Yes: 3–6 mg/kg about an hour before training reliably improves endurance, with smaller gains in strength and power.

Evidence Strong Reviewed 17 Sep 2026 Sources 2

Caffeine has a half-life of around five hours, so a dose late in the day can cut into your sleep. If you train in the evening, a smaller dose or none at all may be the better trade.

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Sources 2

Guest, N.S. et al. (2021). International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18(1). 3–6 mg/kg, 60 minutes pre-exercise; benefits across modalities.
Grgic, J. et al. (2020). Wake up and smell the coffee: caffeine supplementation and exercise performance, an umbrella review of 21 published meta-analyses. Br J Sports Med 54(11). Umbrella review of 21 meta-analyses; consistent benefit across endurance, strength and power.