Jin
Retired UG Staff
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Bottom line: dosing is a lot higher than you’d expect for maximal results.
Low: 3mg/kg body weight
Moderate: 6mg/kg
High: 9mg/kg
Most studies show a moderate dose to be most effective with a high dose being no more effective.
I’m 120kg and 6mg/kg yields a dose of 720mg of caffeine. I’ve been using 600 pre workout with good results and little to no side effects.
“Thats crazy” you say. “My pre workout only has 140mg of caffeine per serving and it makes me feel like I’m on crack!”
News flash: it’s not the caffeine in pre workouts that’s primarily responsible for the jittery feeling you may get. Usually this is the results of some sort of “propriety blend” which contains God knows what.
It’s my option that a 6mg/kilo dose of caffeine is much safer for you than taking untested ingredients in pre workouts.
Caffeine is dirt cheap too. Even my dose of 600mg costs less than .25 per serving.
For those of you who drink coffee: the data show caffeine from coffee to be inferior to anhydrous caffeine.
Try it at 6mg/kg and see what you think.
Main article (study groups were mostly endurance athletes)
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-5
Another paper showing caffeine’s effectiveness in powerlifting/1RM
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/
I probably haven’t done this subject justice so my guess is Zilla will either come by with clarifications or maybe even do a proper write up.
Low: 3mg/kg body weight
Moderate: 6mg/kg
High: 9mg/kg
Most studies show a moderate dose to be most effective with a high dose being no more effective.
I’m 120kg and 6mg/kg yields a dose of 720mg of caffeine. I’ve been using 600 pre workout with good results and little to no side effects.
“Thats crazy” you say. “My pre workout only has 140mg of caffeine per serving and it makes me feel like I’m on crack!”
News flash: it’s not the caffeine in pre workouts that’s primarily responsible for the jittery feeling you may get. Usually this is the results of some sort of “propriety blend” which contains God knows what.
It’s my option that a 6mg/kilo dose of caffeine is much safer for you than taking untested ingredients in pre workouts.
Caffeine is dirt cheap too. Even my dose of 600mg costs less than .25 per serving.
For those of you who drink coffee: the data show caffeine from coffee to be inferior to anhydrous caffeine.
Try it at 6mg/kg and see what you think.
Main article (study groups were mostly endurance athletes)
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-5
Another paper showing caffeine’s effectiveness in powerlifting/1RM
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/
I probably haven’t done this subject justice so my guess is Zilla will either come by with clarifications or maybe even do a proper write up.
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