Are You Using Caffeine at the Wrong Time for Peak Performance?

Caffeine is widely known as one of the most effective performance-enhancing supplements, but does the time you take it impact how well it works? A new study suggests that consuming caffeine at night may not provide the same benefits as during the day—and could even be counterproductive.

Researchers tested female athletes who weren't habitual caffeine users by giving them low and high doses of caffeine either in the morning or at night. On some days, they were given a placebo. In the morning trials, caffeine significantly improved speed, agility, and power, with even greater results at higher doses. However, in the evening, both low and high doses failed to enhance performance. In fact, the higher the evening dose, the more likely participants experienced negative side effects like gastrointestinal issues and sleep disturbances.

While the study was small and focused only on female athletes who didn't regularly consume caffeine, its findings highlight important considerations about caffeine timing. Other research shows that regular caffeine users may experience fewer side effects, but the fact remains that late-day caffeine consumption can interfere with sleep and recovery.

To get the most out of caffeine and minimize unwanted effects, aim for a dose of 3-6 mg/kg of body weight (roughly 200-400 mg for the average adult) about 60 minutes before exercise. To protect your sleep quality, it’s best to avoid caffeine 9 to 10 hours before bedtime.

In short, timing matters. If you're relying on caffeine to boost your performance, stick to morning or early afternoon consumption for optimal results.