Athlete5 min
Inputs
- A few quick answers
- Timing, training, or body cues
Outputs
- A clear target, score, or risk level
- The next action to take today
Your Info
Enter your info
Get personalized caffeine timing protocol
Evidence Base
Guest et al. (2021). J Int Soc Sports Nutr. 3–6 mg/kg caffeine ~60 minutes pre-exercise is ergogenic across many exercise modes; data in adolescents are limited.
Grgic et al. (2019). Int J Sports Physiol Perform. In 16-year-old elite soccer players, 3 mg/kg caffeine improved sprint, agility, and jump performance vs placebo.
caffeine timing
Practical examples
Caffeine examples that keep the focus on timing, dose, and race-day planning rather than the stimulant itself.
Pre-race breakfast option
Pairs the caffeine decision with a real breakfast moment instead of an empty stomach.
BreakfastPre-race
Bagel + jam + banana breakfast
Familiar high-carb pre-race breakfast 3-4 hours before the gun.
Pre-raceCarbs
Fuel-and-fluid reminder
Useful when the calculator needs to show caffeine as part of a larger prep routine.
FuelHydration