Caffeine is one of the most well-established ergogenic aids for endurance athletes, with the greatest performance benefits occurring at doses of 3–6 mg/kg of body weight, while higher doses generally provide no additional benefit. Caffeine primarily enhances performance by improving alertness, reducing perceived exertion and pain, and increasing muscle contractility, leading to measurable improvements in endurance performance and power output. Because individual responses vary due to differences in genetics and caffeine metabolism, athletes are encouraged to experiment with both dose and timing during training to identify their optimal strategy. It is recommend consuming caffeine 30–90 minutes before exercise or strategically during longer events when fatigue develops, while emphasizing that performance gains are greatest when caffeine use is personalized rather than standardized.
Read more of Aaron's own words from the Carbs Fuel Website: https://carbsfuel.com/blogs/news/the-benefits-of-caffeine-for-performance