Caffeine is a powerful ally for athletic performance, but its use must be personalized and strategic (managing timing, dosage, and individual tolerance) rather than excessive or random.

noli's read

The role of caffeine in boosting energy and endurance is solidly validated by science, notably via the consensus of the International Society of Sports Nutrition (ISSN). A recent meta-analysis confirms that moderate doses (approximately 3 mg per kilogram of body weight) are most effective for optimizing effort. Conversely, randomized clinical trials show that ingesting higher doses provides no additional physical benefit and can impair digestive well-being. Timing is also key: clinical research shows that caffeine reaches its peak effect 45 to 60 minutes after consumption, which justifies planned intake beforehand. Finally, the notion of individual context is supported by genetic and observational studies showing strong variations in assimilation and tolerance from one person to another. Thus, the creator's recommendation for targeted, customized use is scientifically impeccable.

the sources

No named source held this one up — that absence is part of the verdict.