What caffeine is—and where it comes from
Caffeine is a natural stimulant that more than 60 plant species make to fend off insects and other pests. We humans meet it most often in:
- Coffee beans
- Tea leaves
- Cacao pods
- Guarana berries
- Kola nuts
These leaves, seeds or fruits are roasted, brewed or ground into foods, drinks and supplements. Once swallowed, caffeine races from the small intestine into the blood—often within 20 minutes—and peaks 30–60 minutes later (chewing-gum hits even faster). Inside the brain it blocks adenosine, the “slow-down” messenger, so exercise feels easier. At the same time it lifts adrenaline and lets muscle fibres release extra calcium, nudging force and power a little higher.
What the research says – quick scoreboard
| Performance area | Typical gain | Dose & timing that works |
|---|---|---|
| Endurance (running / cycling) | 2 – 4 % faster finishes or longer time-to-exhaustion | 3 – 6 mg·kg⁻¹* 45-60 min pre-start |
| Team / stop-and-go sports | ≈ 3 % more distance in Yo-Yo IR1** or repeated-sprint tests | 2 – 3 mg·kg⁻¹ 30 min pre-kick-off |
| Strength & power | Small-to-moderate boost in 1-RM***, rate of force and reps-to-failure | 3 – 6 mg·kg⁻¹ 30-60 min pre-lift |
| Focus under fatigue | Quicker reaction time, better vigilance | 1 – 3 mg·kg⁻¹ split across the session |
* – mg·kg⁻¹ = milligrams of caffeine per kilogram body-weight; example: 3 mg·kg⁻¹ for person who weighs 70 kg means 3 · 70 = 210 mg of caffeine.
** – Yo-Yo IR1 = Yo-Yo Intermittent Recovery test, Level 1
*** – 1-RM = one-repetition maximum (heaviest single lift)
Dose–timing playbook
Standard preload – 3-6 mg·kg⁻¹ capsule, tablet or shot about 45-60 min before your key effort.
Need for speed – Caffeinated gum peaks in ~10 min; handy at half-time or between heats.
Ultra events – Top-up with ~1 mg·kg⁻¹ every 90 min once races pass the three-hour mark.
Carb combo – Adding caffeine (~3 mg·kg⁻¹) to 30-60 g carbohydrate (CHO) each hour gives a small late-race edge.
Where TO get caffeine
| Everyday source (typical serve) | Caffeine (mg) |
|---|---|
| Brewed coffee, 240 ml | ~95 mg |
| Double espresso, 60 ml | 125-150 mg |
| Black tea, 240 ml | ~47 mg |
| Green tea, 240 ml | ~28 mg (matcha can be higher) |
| Dark chocolate, 30 g | 20-35 mg |
| Red Bull®, 250 ml | 80 mg |
| Haya Labs Caffeine capsule | 200 mg |
| Inkospor guarana shot 25 ml | ≈ 150 mg |
| Sponser Activator shot 25 ml | 200 mg (guarana + maté) |
Genes, tolerance and finding your sweet-spot
Every person carries two copies of the CYP1A2* gene, one from each parent. Scientists label the common, fast version A and the slower version C:
- AA (fast) – liver clears caffeine quickly; typical boosts at 2-6 mg·kg⁻¹.
- AC (medium) – moderate clearance; benefits at usual doses but watch late-day timing.
- CC (slow) – caffeine sticks around longer; high doses (5-6 mg·kg⁻¹) can backfire.
If you average > 300 mg a day (≈ 3 large coffees), the “kick” shrinks. A one-week taper below 50 mg/day restores sensitivity for most. Keep a training log: dose, timing, gut comfort, RPE and sleep. After three trials you’ll know whether 2 mg·kg⁻¹ already feels great or if you need a touch more.
* -CYP1A2 = liver enzyme that breaks down caffeine
** – RPE = rating of perceived exertion
Safety & anti-doping – numbers to remember
| Guideline | Key figure | Why it matters |
|---|---|---|
| EFSA* daily safe limit (adults) | ≤ 400 mg total / ≤ 200 mg at once | Keeps heart rate and anxiety in check. |
| Children & teens | ≤ 3 mg·kg⁻¹ per day | Higher intakes raise anxiety and disturb sleep. |
| Sleep hit (adults) | 400 mg ≤ 6 h before bed → ~45 min less sleep | Disturbed sleep cuts recovery time. |
| WADA** 2025 | Caffeine legal, but samples > 12 µg mL⁻¹ *** flagged | Currently on WADA’s monitoring list in case it becomes an anti-doping issue in the future. |
* – EFSA = European Food Safety Authority
** – WADA = World Anti-Doping Agency
*** – µg mL⁻¹ = micrograms per millilitre
Take-Home & Disclaimer
Caffeine can sharpen focus and boost run, ride or lift performance by a small but useful margin when used smartly: stay under 400 mg per day, aim for 3–6 mg·kg⁻¹ about an hour before big efforts (or just 2 mg·kg⁻¹ if you’re new to it), and count every hidden source—coffee, tea, cola, chocolate, pre-workouts—so your last hit lands at least 6 h before bedtime.
Disclaimer This content is general information, not medical or training advice. Caffeine needs vary by age, health status, medications, pregnancy and genetics. Always consult a doctor or qualified sports-nutrition professional before changing your caffeine routine, especially if you are pregnant, under 16, or take heart/blood-pressure medication.
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