Healthy adults seeking improved time trial or sustained high-intensity performance.
Core stack
Form: tablet/capsule
Dose: 3–6 mg/kg
~60 minutes pre-event (or split doses across warm-up for sensitive users)
Per event (avoid late-evening use)
Why: Improves endurance performance, alertness, and perceived exertion.
- May cause jitters/anxiety, tachycardia, GI upset; avoid evening dosing
- Pregnancy: limit total caffeine per obstetric guidance
Form: capsule/powder
Dose: 4–6 g/day
Divide into 2–4 doses; load for 4–8 weeks
At least 4 weeks to see effect; maintain 1.2–1.6 g/day thereafter
Why: Increases muscle carnosine—buffers H+ and supports performance in high-intensity efforts (1–4 min, repeated bouts).
- Paresthesia (tingling) at high single doses—use sustained-release or split doses
Form: beetroot juice/shot
Dose: 5–9 mmol nitrate (~300–600 mg)
2–3 hours pre-event; consider 3–7 day loading for repeated events
Acute or short loading
Why: Enhances nitric oxide availability; may improve exercise efficiency and time-trial performance.
- Avoid antibacterial mouthwash around dosing (reduces nitrate→nitrite conversion)
- May cause GI upset in some users
Adjuncts
Dose: 0.2–0.3 g/kg
60–150 min pre-event (or split micro-doses day-before + race day)
Notes: Useful for repeated high-intensity efforts; GI side-effects common; test in training.
Not recommended
- High-dose pre-workout blends: Variable stimulant content, contamination risk; not supported by major frameworks.
Monitoring
- Resting HR & RPE trends
- GI tolerance
- Sleep latency when using caffeine late