Caffeine Optimization: Timing, Dosing, and Avoiding Tolerance

Supplements · Sep 27, 2025 · 1 min read

Get the benefits of caffeine without the crash or sleep hit.

Caffeine: Use It Like a Pro

Smart timing, sane doses, better focus — and better sleep.

Timing

  • Wait ~90–120 min after waking (avoid the cortisol peak).
  • Pre-workout: 30–60 min before training.
  • Cut off 8–10 hours before bed.

Dosing

1–3 mg/kg for a gentle lift; 3–6 mg/kg for performance. Keep most days ≤400 mg.

Beat Tolerance

Use the minimum effective dose; reserve higher doses for key days. Partial reset in 2–3 days off; full reset in ~1–2 weeks.

Theanine Combo

100 mg caffeine + 200 mg L-theanine = smoother energy, fewer jitters.