BioStacksHow Caffeine supports muscle
Caffeine plays a supporting role in muscle. Caffeine is the world's most widely consumed psychoactive substance and one of the most extensively studied ergogenic aids. A 2018 umbrella review of meta-analyses confirmed significant improvements in muscular endurance, strength, anaerobic power, and aerobic endurance.
Effective dosing
Most evidence supports 100–400 mg of caffeine daily. FDA considers 400 mg/day safe for most adults. Ergogenic studies use 3–6 mg/kg body weight. Cognitive benefits at 100–200 mg. Products below this range may not deliver meaningful results.
Clinical research
Caffeine has strong clinical evidence for muscle benefits. One of the most extensively studied ergogenic aids with umbrella reviews of multiple meta-analyses Learn more
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