Cafeína
Nervous system stimulant. One of the best-supported sports supplements: improves endurance, strength, sprints and attention in most people at 3-6 mg per kg body weight about 60 minutes before exercise.
What is it for?
💡 Absorption: Take 30-60 minutes before exercise or the task. Avoid within 6-8 hours of bedtime. Habitual daily use reduces the effect.
⚠️ Caution: Do not exceed 400 mg/day or 200 mg at once (EFSA); in pregnancy, max 200 mg/day. Count coffee, tea and energy drinks. Caution with hypertension, arrhythmias, anxiety or insomnia.
Recommended doses
Range: 100 – 400 mg
3-6 mg/kg about 60 minutes before; max 400 mg/day
📚 Scientific references (1)▼
Postura de la Sociedad Internacional de Nutrición Deportiva: la cafeína a 3-6 mg/kg mejora resistencia, fuerza, velocidad y atención; dosis de 9 mg/kg solo añaden efectos secundarios.
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