Optimal Pre-Workout Dosing Timing
Last Updated: December 2023 | 5 Minute Read
Caffeine is one of the most proven ergogenic (performance-enhancing) aids available, consistently showing improvements in power output, sprint performance, and muscular endurance. However, timing is heavily misunderstood.
Peak Plasma Concentration (T-max)
When ingested orally in pill form or liquid, caffeine takes time to be absorbed through the gastrointestinal tract. Peak blood plasma concentration (T-max) typically occurs between 45 to 60 minutes post-ingestion.
The Locker Room Mistake
Drinking a pre-workout beverage as you walk into the gym means your blood levels won't peak until you are halfway through your workout. For a 60-minute session, dose 45 minutes before arriving.
Dosing by Bodyweight
The clinical dose for athletic performance is between 3-6mg per kilogram of body weight. Use our Bodyweight Dose Calculator to find your specific target. For sustained endurance events, consider an Extended Release formulation to avoid the mid-race crash.