Caffeine can boost athletic performance by 2-4% when dosed at 3-6 mg per kilogram of body weight, but only if training, nutrition, and recovery are already dialed in. Without that foundation, it won't help and might hurt.
If you are an elite high school runner and you're trying to find an edge against the competition, let's talk about caffeine. At elite events like the Olympics, small differences can mean everything. 1% differences can mean getting on the podium or not getting on the podium. Caffeine can give you that small edge that you might be looking for. It can actually increase energy levels by 2 to 4% if taken with the correct dosages, which is 3 to 6 milligrams per kilogram. It can be the difference between winning and losing at times. But if and only if your training, your nutrition, and your recovery is dialed in. If it's not, then this thing is going to do absolutely nothing for you. So if you're an athlete sitting on your couch kind of being lazy, not wanting to train and put your nutrition in, and you're just kind of looking for an easy fix, this is not going to give you that fix. I can promise you that. It'll probably hurt you more than it will help you. But if you are that athlete who has everything dialed in, this can be a great option for you to give you just percentage gains.
