Use caffeine as an acute performance aid, especially before early training or on days when you need a boost. A common effective range is about 1–3 mg/kg per dose, starting lower if you’re not accustomed to it; around 3 mg/kg is often cited for exercise performance. It works by increasing arousal, motivation, and focus, but it’s best used selectively rather than every workout to preserve sensitivity.
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“For me it water and some form of caffeine... I do think it important to maintain a high level of output. So if your pre-worked nutrition requires a stimulant in order to help you do that... that is probably the most important factor of all of it.”
huberman · Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere · Feb 19, 2026 · 32:46 · open ↗