Strategic Caffeine Use
Strategic caffeine use means treating caffeine as a dosed, timed tool — using it where the evidence shows benefit and keeping it away from sleep.
What published research reports
The International Society of Sports Nutrition position stand on caffeine (2021) reports that doses of roughly 3–6 mg per kilogram of body weight, taken about 60 minutes before exercise, consistently improve endurance, strength-endurance and high-intensity performance, with responses varying between individuals partly for genetic reasons; higher doses add side effects without adding benefit. On the sleep side, a controlled trial in the Journal of Clinical Sleep Medicine (2013) gave 400 mg of caffeine at bedtime, or three, or six hours before bed, and reported that even the six-hour-before dose measurably disrupted sleep. Health authorities cited in the position stand place typical safe daily intake for healthy adults around 400 mg.
References
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