Caffeine

Also known as: 1,3,7-trimethylxanthine, coffee, caffeine anhydrous

SStrong Evidence94/10069 studies referenced

Cognitive performance Exercise & movement

Common dosage

100-200mg

Description

World's most consumed psychoactive substance. Improves alertness, focus, and exercise performance. Timing matters — delay 90min after waking.

Safety & interactions

Half-life 5-6h — avoid after 2pm. Tolerance develops. Withdraw gradually to avoid headaches.

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What the research shows

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Increases power output and speed during endurance exercise like cycling and time trials

strong evidence2 studies:

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Improves repeated sprint performance, with greater benefits at higher doses (6+ mg/kg body weight)

strong evidence3 studies:

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Enhances mental focus, attention, and reaction time, especially when combined with L-theanine

moderate evidence

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Boosts sport-specific performance in volleyball including jumping, grip strength, agility, and accuracy

moderate evidence

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Order Caffeine

Recommended: 100-200mg

Protocols featuring Caffeine

Pre-Workout ProtocolSStrong Evidence

Focus & Productivity StackAAdequate Evidence

Cognitive Performance ProtocolAAdequate Evidence

Questions about Caffeine

What does the research say about Caffeine and who should take it?

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What is the recommended dosage and timing for Caffeine?

Referenced studies (69)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.