Caffeine
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
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In a protocol
Delay caffeine intake 90-120 minutes after waking to clear adenosine and avoid afternoon crash.
“delay their caffeine intake for 90 to 120 minutes after waking
HL▶ 32:30DosageDelay 90-120 min after wakingCaveatsAnxiety-prone people may skip caffeine entirelyCertaintyexplicitstrong endorsement -
In a protocol
Caffeine at 1–3 mg/kg body weight ~30 minutes before mental/physical work enhances alertness and focus.
“one to three milligrams per kilogram of body weight
HL▶ 1:27:20Dosage1–3 mg/kg, ~30 min before taskCaveatsDon't take after 2pm; caution with anxiety/panicCertaintyexplicitrecommendation -
Use caffeine late in evening when traveling westward to delay circadian rhythm and adjust to later schedule.
“caffeine is actually a potent tool for that
HL▶ 1:36:50DosageLate evening doseCaveatsCan disrupt sleep architecture; use carefully and only when neededCertaintyhedgedmild caution -
In a protocol
Delay caffeine intake 90-120 minutes after waking to avoid afternoon crash and to allow adenosine clearance.
“delay their caffeine intake for 90 to 120 minutes after waking
HL▶ 36:25DosageDelay 90-120 min after wakingCaveatsAnxiety-prone individuals may avoid caffeine entirelyCertaintyexplicitstrong endorsement -
In a protocol
Caffeine is one of Layne's tier 1 supplements for performance.
“Creatine Monohydrate, Whey Protein, and Caffeine
TD▶ 1:00CaveatsTolerance develops; withdrawal realCertaintyexplicitstrong endorsement -
In a protocol
Caffeine is the most reliable acute ergogenic; take 3–6 mg/kg ~1 hour pre-workout to boost strength, power, and endurance.
“the most reliable performance enhancer out there in terms of an acute setting
TD▶ 56:00Dosage3–6 mg/kg ~1 hour before training; peak plasma ~45–60 min; half-life ~6–9 hrsCaveatsDisrupts sleep even 11 hrs before bed; can worsen anxiety; GI distress at high doses; limit during pregnancy (~50–100 mg/day)Certaintyexplicitstrong endorsement -
Michael OrmsbeeEndorsesPerform with Dr. Andy Galpin
300 mg caffeine improved perceived energy, focus and motivation during exercise more than theacrine.
“the most effective one we had of all of those was straight caffeine
PW▶ 2:00:50Dosage300 mg, 90 min pre-exerciseCaveatsHigher doses show diminishing returnsCertaintyexplicitrecommendation -
Use moderate caffeine for cognitive enhancement of attention, working memory, and reaction time.
“100 to 300 milligrams per day, or about one to three cups of coffee
FO▶ 30:30Dosage100-300 mg/dayCertaintyexplicitrecommendation -
In a protocol
Use caffeine pre-exercise as an ergogenic aid for endurance and strength performance.
“three to six milligrams of caffeine per kilogram of your body weight
FO▶ 33:30Dosage3-6 mg/kg body weight, 45-60 minutes before eventCaveatsAvoid >400 mg; do not consume within 8 hours of bedtimeCertaintyexplicitstrong endorsement -
Avoid caffeine after 4 pm, ideally last intake by 2-3 pm; keep any late caffeine under 100mg.
“avoid drinking more than 100 milligrams of caffeine after 4 p.m.
HL▶ 33:20DosageNo more than 100mg after 4pm; ideally none after 2-3pmCaveatsYou may still feel you fall asleep fine but sleep architecture is disruptedCertaintyexplicitmild caution -
In a protocol
Avoid caffeine after 2pm; even if you fall asleep, sleep architecture is disrupted.
“avoiding caffeine too late in the afternoon
HL▶ 4:30DosageAvoid after 2pm (push to noon if possible)Certaintyexplicitmild caution -
Alternative
Avoid caffeine in late afternoon/evening (especially >100mg after 4pm) to protect sleep architecture.
“avoid drinking more than 100 milligrams of caffeine after 4 p.m.
HL▶ 37:10DosageLimit last caffeine to before 2-3 pm; <100mg after 4pmCaveatsEven if you fall asleep fine, sleep architecture is disruptedCertaintyexplicitmild caution -
Organic (prompted)
Galpin generally avoids caffeine; even small amounts tend to harm sleep architecture; use judiciously for performance with awareness of sleep cost.
“caffeine is problematic for sleep
TT▶ 1:13:20Dosageprefers half-caff espressoCaveatsIndividual variation; high physical activity may mitigateCertaintyhedgedmild caution -
In a protocol
Stop caffeine 9-10 hours before bed to protect sleep latency and quality.
“ceasing caffeine intake around nine, 10 hours before bed
TD▶ 44:20DosageStop intake 9–10 hours before bed (more if possible)Certaintyexplicitrecommendation -
In a protocol
Avoid caffeine within 8–10 hours of bedtime; even six hours before bed can significantly disrupt sleep.
“caffeine consumed a full six hours before bedtime objectively disrupted sleep
TM▶ 6:30DosageCaffeine curfew 8–10 hours before bed; last cup by noon–2pm for 10–11pm bedtimeCaveatsSlow vs fast metabolizers vary; subjective perception unreliableCertaintyexplicitstrong warning -
In a protocol
Avoid caffeine after noon (or try a 7-day caffeine-free trial) if you're struggling with sleep; tolerance often decreases with age.
“try not having caffeine after 12 o'clock noon
FB▶ 1:06:20DosageTrial: no caffeine after 12pm for 7 days; if needed, full 7-day elimination (taper if necessary)CaveatsCaffeine also in green tea and dark chocolate; tolerance changes with ageCertaintyexplicitmild caution -
Guest recommendation In a protocol
Stop drinking coffee or tea by 2pm if you plan to sleep between 10pm and midnight, because caffeine has a ~6–8 hour half-life and disrupts sleep.
“no coffee or tea after 2pm if you are planning to go to sleep between say 10pm and midnight
ZS▶ 41:10DosageNo coffee or tea after 2pmCertaintyexplicitrecommendation -
In a protocol Alternative
For evening trainers, take caffeine 3–4 hours pre-workout to balance performance benefit against sleep disruption.
“that's just one of those trade-offs you have to consider
TD▶ 59:40Dosage3–6 mg/kg taken 3–4 hours before evening workoutCaveatsCaffeine may still affect sleepCertaintyhedgedrecommendation -
Organic (prompted)
Caffeine can exacerbate hypoglycemia mid-workout, especially in perimenopausal women — eat food with caffeine if affected.
“Eat some food with it
HL▶ 1:31:40CaveatsGenetic factor matters more than sexCertaintyexplicitmild caution -
Tommy WoodNuancedBen Greenfield Life
Stimulants like caffeine can make you feel cognitively better while objectively performing worse.
“we think we're performing better, but often we're actually performing worse
BG▶ 1:09:30CaveatsSubjective perception may not match objective performanceCertaintyexplicitmild caution