Frameworks · Body · 177

Caffeine: capped, early, saved for the day that counts

My pre-workout is eight hours of sleep.

SWe reviewed the research on it.Sleep and recovery

Hand-drawn diagram of framework 177, Caffeine: capped, early, saved for the day that counts: My pre-workout is eight hours of sleep.
Framework 177 · in one look
How to use it

Sleep first: caffeine's sleep cost can cancel its benefit. Under 18: no more than 3 mg per kg a day in total, no energy drinks, no pre-workouts. If at all, save it for a test day, at least 9 hours before bed. Adults: 3 mg/kg before a key session is the evidence-based dose, and more isn't better.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Grgic et al. 2020 (umbrella review, adults) · EFSA 2015 (the under-18 ceiling) · Gardiner et al. 2023 (sleep cost). Anyone with a heart condition, anxiety or medication asks a doctor first.

Not medical, legal or financial advice.

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