Caffeine
Improves alertness, effort, power output, endurance, and training performance.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Well-researched acute performance enhancer with consistent evidence.
Typical dose & timing
Dose: 100–300 mg; can be bodyweight-scaled.
Timing: 30–60 min pre-workout. Avoid late-day use if sleep is affected.
Role in a stack
Acute performance booster.
Redundancy check: Do not combine with pre-workout, energy drinks, or fat burners without tracking total caffeine.
Cautions & safety
Do not stack multiple caffeine sources. Watch anxiety, heart rate, sleep disruption, and blood pressure.
Strong sleep interaction. Late caffeine can reduce recovery quality even if you fall asleep.
Best for
pre-workout energy · performance · focus · endurance
References
- International Society of Sports Nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition (2021)
Position stand confirming caffeine consistently improves endurance, strength, power, and cognitive performance. Recommends 3–6 mg/kg body weight pre-exercise.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.