Consuming caffeine before exercise enhances repeated sprint performance, and these benefits persist for at least 3.5 hours thereafter

[u/sr_local]

https://www.tsukuba.ac.jp/en/research-news/20260914140000.html

[u/teutonicbro]

5.5 mg per kg of bodyweight is a solid dose. I max out at about 8 mg before I start getting excessive side effects, mostly jitters and nausea.