Protocol
Pre-Exercise Caffeine Protocol
Curated from
Rhonda PatrickErgogenic caffeine dosing for endurance and strength performance.
Assembled by Cited from Rhonda Patrick's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
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 endorsement3-6 mg/kg body weight, 45-60 min before event -
In a protocol
Take periodic 2-7 day caffeine breaks to resensitize to its effects.
“taking short breaks anywhere between two to seven days can actually resensitize you
FO▶ 35:30Dosage2-7 day break periodicallyCertaintyexplicitrecommendationPeriodic 2-7 day breaks to resensitize