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Caffeine
PerformanceWell supported
Well researched for endurance, strength and focus. Coffee counts.
Guidance, not medical advice. Talk to a doctor before starting a supplement if you take medication, are pregnant or breastfeeding, are under 18 or have a health condition. Lit Apparel does not sell any of these.
What it does
Caffeine is a stimulant that makes effort feel easier and keeps you alert. It is among the best-researched aids for endurance, and helps strength and power work too.
Coffee, tea, energy drinks and pre-workouts all count. What matters is the total amount and the timing, not the source.
How it is used
- Take it 30–60 minutes before training.
- Start low and see how you respond; people differ a great deal.
- Research often uses about 3 mg per kg of body weight. Many people do well on less.
- Keep a few days a week lighter if you find you need more and more for the same effect.
Who it suits
- Morning trainers who want to feel awake
- Endurance sessions and long workouts
- Anyone who already enjoys coffee
Be careful
- Keep it well clear of bedtime: caffeine can disturb sleep six hours or more later.
- Count every source: energy drinks and pre-workouts add up fast.
- Ask a doctor first if you are pregnant, have heart problems, high blood pressure or anxiety.
Food first
Coffee, tea, cocoa and dark chocolate.
Questions
Is a cup of coffee enough?
For many people, yes. A strong coffee carries a useful dose.
Should I cut it out before a competition?
Some people taper it to feel it more on the day; it is optional, not necessary.
Read alongside
Pre-workout blendsPerformanceLimited evidenceMixes built around caffeine, often with beta-alanine and other extras. Most of the effect comes from the caffeine.
Creatine monohydrateStrength and powerWell supportedThe most studied supplement in strength training. It helps with repeated hard efforts and with strength gains over months of training.
Beta-alaninePerformanceSome supportCan help with hard efforts lasting roughly one to four minutes, such as intervals and high-rep sets.
Photographs made for Lit Apparel. Every container shown is unbranded: no product is pictured or endorsed.
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