Caffeine protocol

Test it first. Use one labeled source. Start low and take it 45-60 minutes before the key effort. Skip it if nerves or the gut are already loud.

Use it only when it fits

Already anxious Cut the dose or skip it. Caffeine should not compete with obvious nerves.
Early race Keep the same simple source and avoid cramming it into the last few minutes.
Bathroom-sensitive athlete Use only the source and timing that already worked in practice.

Caffeine checklist

Need

athlete has already tested caffeine outside the biggest race

Dose

low-to-moderate amount already chosen

Window

45-60 minute timing written down

Backup

skip or cut it if nerves or the gut are already loud

When the plan breaks

Forgot the plan Do not guess in the parking lot. Skip it or use only the pre-tested simple version.
Breakfast ran late Keep the dose conservative and do not let caffeine replace the missed food.
The athlete already feels shaky Use the no-caffeine version of the race plan and protect fluids instead.

Caffeine mistakes

Do not add caffeine just because teammates use it.Do not use mystery pre-workout blends on race day.Do not let caffeine replace breakfast, fluids, or the bathroom plan.

If caffeine is in the race plan, it should read like a calm dosing decision, not like a dare.

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