22/10/2026
☕ Caffeine: Does it actually improve your workout?
Caffeine is one of the most researched performance-enhancing substances, and for good reason!
As a stimulant, caffeine acts on the central nervous system, helping to increase alertness, reduce perceived effort and improve certain aspects of exercise performance.
But how much do you actually need? 💪
Research commonly uses doses of 3–6 mg/kg of body weight, although lower doses of 1–3 mg/kg may also provide benefits. More isn’t necessarily better, and individual responses can vary significantly.
Caffeine can be found in coffee, energy drinks, pre-workout supplements and tablets, so it’s important to consider your total daily intake, not just what you consume before training.
💡 A few things to remember:
☕ For most healthy adults, up to 400 mg of caffeine per day is generally considered safe, but this is an upper reference point, not a daily goal.
😴 Caffeine can interfere with sleep, even when consumed several hours before bedtime.
❤️ Individual tolerance matters. Some people may experience anxiety, restlessness or an increased heart rate at relatively low doses.
The key takeaway? Caffeine can be an effective tool for performance, but it’s not essential for a successful workout. Using it strategically matters more than simply consuming more.
At Kensho Premium Fitness, we’re committed to making nutrition and supplementation simple, practical and evidence-based, helping you make informed choices for your health and performance.
Part of our supplement series, more coming soon!
