Research
Adherence
Caffeine consumption of 3-6 mg/kg body weight, taken 60 minutes before exercise, enhances endurance, alertness, and perceived effort in cycling.
Take 3-6 mg of caffeine per kg of body weight about 60 minutes before your ride. This is one of the most effective legal ways to boost endurance and focus. Start with the lower end if you are sensitive.
StrongSupportsVERY_HIGH confidence
3 to 6 mg/kg of body weight, taken about 60 minutes before exercise
Why this rating
Strongest evidence among ergogenic supplements, consistently improving performance across disciplines.
Source
A comprehensive review of the physiology and evidence base to guide the use of ergogenic and medical supplements for enhanced cycling performance
Andrew Rowland et al. · Journal of the International Society of Sports Nutrition · 2026
narrative_review
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →