Introduction
Caffeine is one of the most widely used performance-enhancing substances in the world. Found naturally in coffee, tea, and cocoa, it is also included in many sports supplements due to its proven ability to increase alertness, reduce fatigue, and improve endurance. Unlike many ergogenic aids, caffeine works reliably across different sports and populations. This article explores how caffeine enhances performance, the optimal dosage and timing, and how athletes can integrate caffeine with LAYR’D supplements for maximum effect.
How caffeine works
Caffeine acts primarily as an adenosine receptor antagonist in the brain. Adenosine is a neurotransmitter that promotes relaxation and fatigue. By blocking its action, caffeine reduces perceived exertion, increases alertness, and delays the onset of tiredness (Davis et al., 2003).
Caffeine also increases adrenaline release, mobilizing fatty acids for energy and sparing glycogen stores during endurance exercise (Spriet, 2014). In strength sports, caffeine enhances motor unit recruitment, improving power and explosiveness.
Benefits for athletes
The benefits of caffeine supplementation are well established:
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Endurance performance: Caffeine improves time to exhaustion and race times in endurance sports like running and cycling (Ganio et al., 2009).
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Strength and power: Studies show caffeine increases maximal strength, power output, and sprint performance (Grgic et al., 2018).
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Cognitive performance: Caffeine improves focus, reaction time, and decision-making, especially under fatigue (McLellan et al., 2016).
These effects make caffeine one of the most versatile supplements, valuable for both endurance and strength athletes.
Dosage and timing
The optimal dosage for performance benefits is 3–6 mg of caffeine per kilogram of body weight, taken 30–60 minutes before exercise (Spriet, 2014).
For a 70 kg athlete, this equates to 210–420 mg of caffeine — roughly 2–4 strong cups of coffee. Lower doses (1–3 mg/kg) can still improve alertness and reduce fatigue without the risk of jitters.
Caffeine’s half-life is about 4–6 hours, meaning late-day intake can interfere with sleep. For evening training, lower doses or caffeine-free alternatives may be preferable.
Caffeine and hydration
Contrary to popular belief, caffeine does not significantly dehydrate athletes when consumed in moderate doses. Studies show that habitual caffeine use has little impact on fluid balance (Armstrong et al., 2007). Still, caffeine should always be paired with adequate hydration, ideally supported by electrolytes.
Stacking caffeine with other supplements
Caffeine works best when combined with other performance aids:
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Creatine: Enhances strength and recovery, complementing caffeine’s acute performance boost.
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Whey protein: Supports post-training recovery when caffeine was used pre-workout.
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Electrolytes: Maintain hydration during caffeine-driven high-intensity sessions.
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Ashwagandha: Provides balance by reducing stress and supporting sleep after stimulating effects of caffeine.
Myths and misconceptions
A common myth is that more caffeine equals better performance. In reality, doses above 9 mg/kg offer no additional benefit and increase the risk of anxiety, jitters, and GI distress (Spriet, 2014).
Another misconception is that caffeine is only for endurance athletes. Evidence shows clear benefits for strength, sprinting, and even team sports where reaction time and explosiveness are critical (Grgic et al., 2018).
Example daily routine
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Pre-training (morning or afternoon): Coffee or a caffeine-based pre-workout (3–6 mg/kg) + 500 ml water with LAYR’D Electrolytes.
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During long endurance sessions: Water and electrolytes to maintain hydration.
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Post-training: LAYR’D Whey Protein + 5 g Creatine Monohydrate to support recovery.
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Evening: Avoid caffeine; instead, use LAYR’D Ashwagandha Powder to relax and improve sleep quality.
Why choose LAYR’D supplements
Caffeine is a powerful tool for performance, but it works best when paired with complete recovery strategies. LAYR’D Whey Protein supports muscle repair, LAYR’D Creatine enhances strength, LAYR’D Electrolytes maintain hydration, and LAYR’D Ashwagandha restores calmness and sleep. Together, they provide a full system to harness the benefits of caffeine without compromising recovery.