Supplementation
Optimal dose of pre-workout caffeine based on body weight, tolerance and goal — with practical table and guidance for fitness professionals to safely recommend.
1 / 6
Direct answer: Effective dose of caffeine for sports performance is in the range of 3 to 6 milligrams per kilogram of body weight, consumed 30 to 60 minutes before activity.
megasuplementos.com.br
2 / 6
Many pre-workouts contain 300–400 mg of caffeine per standard dose — without considering the user's weight.
megasuplementos.com.br
3 / 6
Weight Minimum dose (3 mg/kg) Optimal dose (5 mg/kg) Maximum dose (6 mg/kg) ------------ 50 kg 150 mg 250 mg 300 mg 60 kg 180 mg 300 mg 360 mg 70 kg 210 mg 350 mg 420 mg 80 kg 240 mg 400 mg 480 mg 90 kg 270 mg 450 mg ...
megasuplementos.com.br
4 / 6
Standard window for powder, capsule or energy drink. Blood peak at 45 min; onset of noticeable effect within 15–25 min.
megasuplementos.com.br
5 / 6
Fast metabolizers (CYP1A2 1A/1A) process caffeine quickly and tolerate it better. Slow metabolizers (*1F) suffer more with high doses, even with a large body.
megasuplementos.com.br
6 / 6
Good source for 150–300 mg dose. Social ritual, contains other beneficial compounds. Less predictable dose (varies with grain, extraction, volume). Typical range per 200ml cup: 100–250 mg.
megasuplementos.com.br
Pre-Workout Caffeine: Ideal Dose per Body Weight (2026 Guide)
Read the full articlemegasuplementos.com.br