Caffeine For Performance and Powerlifting
Why Caffeine Matters in Training
Caffeine is one of the most widely consumed stimulants and one of the most researched ergogenic aids in sports nutrition. Beyond increasing alertness, it has consistently been shown to improve both aerobic and anaerobic performance.
Its primary mechanism is stimulation of the central nervous system (CNS), which reduces perceived exertion and enhances neuromuscular function. This can translate into improved training output across multiple performance domains.
For the world of powerlifting, caffeine is useful to reduce perceived exertion and fatigue and help you push harder than you otherwise would.
Benefits of Caffeine
Research demonstrates that caffeine can positively influence:
Endurance: Increased aerobic capacity and delayed fatigue.
Anaerobic power: Improved short-duration, high-intensity output.
Strength and muscular endurance: Better repetition volume and sustained force production.
Speed and agility: Enhanced sprint performance and movement efficiency.
Cognition: Faster reaction time, improved attention, and better memory recall.
These effects have been replicated across both trained and untrained populations, making caffeine one of the most reliable performance enhancers available.
Individual Variation in Response
Response to caffeine is highly individual. Factors such as genetic variation, habitual intake, and body mass influence both effectiveness and tolerance.
Some individuals experience pronounced benefits, while others may encounter adverse effects such as jitteriness, anxiety, or gastrointestinal discomfort at comparable doses.
Dosing Caffeine
The most commonly supported range is 3–6 mg per kg of body weight.
Example: For an 80 kg individual, this equates to 240–480 mg.
Benefits have been observed at doses as low as 2 mg/kg.
Timing: Caffeine generally requires 30–45 minutes for peak blood concentrations when consumed in liquid or capsule form.
Forms of Caffeine and Absorption
Caffeine gum: Absorbed through oral mucosa; rapid onset.
Tablets/capsules/pre-workout powders: Absorbed through the digestive tract; moderate onset.
Coffee/energy drinks: Variable absorption depending on preparation and additives.
The form of caffeine you choose may depend on the time of day you’re training, the time you have from taking the caffeine to when you want it to kick in, and what sits best for you.
It’s worth noting caffeine’s effects tend to be more prominent in the morning - for this reason, those of you that are training early, may benefit from taking a slightly lower dose than if you want the same effect and are training in the evening.
In saying that - it’s good to be mindful of the side-effects from taking caffeine (such as its impact on sleep) if taking it in the afternoon or evening.
At TST, we recommend limiting caffeine intake to before midday on most days, unless you’re reaching ~80% of your 1RM, a particularly heavy session, or are trialling your comp day caffeine strategy.
Practical Considerations
Sleep disruption: Caffeine has a half-life of 3–6 hours. Consuming it in the afternoon or evening can impair sleep quality and recovery.
Side effects: High intake may lead to elevated heart rate, gastrointestinal upset, or anxiety.
Tolerance: Chronic high use can blunt sensitivity. Periodic reduction can restore effectiveness.
Competition Day Protocol
If you’re wanting to take caffeine on comp day there are a few best practices to follow to limit your risk of experiencing side effects.
Trialling your caffeine strategy before comp day is the best way to work out what timing, form of caffeine, and dose works for you.
An example caffeine strategy for an 100kg lifter who tolerates caffeine well could be:
7am: Breakfast: regular coffee (~150mg of caffeine)
10-11am: Post-squats - 200mg of caffeine (2 x no-doz tablets)
1-2pm: Post-bench - 100mg of caffeine (1 x no-doz)
Overall, this person consumes 300mg of caffeine (3mg per kg of body weight).
