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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.
Oatmeal + banana race morning
Soft, simple carbohydrate base that stays easy on a nervous stomach.
BreakfastGentle
Fuel-and-fluid reminder
Useful when the calculator needs to show caffeine as part of a larger prep routine.
FuelHydration
Pre-race breakfast option
Pairs the caffeine decision with a real breakfast moment instead of an empty stomach.
BreakfastPre-race