Sunday – Caffeine: The World’s Favorite Performance Booster 

Billions of people start their day with caffeine, but beyond the morning pick-me-up, it’s also one of the most researched performance-enhancing supplements. 

The science: Caffeine has been shown to improve endurance, increase alertness, reduce perceived exertion, and even enhance strength and power output. That’s why it’s a staple in most pre-workout formulas. 

How much: 

• The sweet spot is 3–6 mg per kg of body weight, about 200–400 mg for most adults. 

• Start lower to assess tolerance. Too much can cause jitters, anxiety, or disrupt sleep. 

Timing: Take 30–60 minutes before training for best results. Avoid late in the day if you want to protect your sleep. 

Takeaway: Caffeine is cheap, effective, and well-studied. Used strategically, it’s one of the simplest ways to enhance both workouts and daily productivity.