Best Pre-Workout Caffeine Dose | How Much Should You Take?

Caffeine is a natural stimulant that can help improve energy, focus, and endurance during exercise. 

We all know that much.

But how much caffeine should you take before your workout, and is it safe to take high amounts of caffeine? 

In this article, we’ll answer all your questions about the best pre-workout caffeine dose and how much you should take.

How Much Caffeine Should You Take Pre-Workout?

If you’re just getting started, you should take about 100 mg of caffeine in a pre-workout and work your way up to 200 mg.

A dose such as this one should help you feel the buzz and the positive effects of caffeine without any jitters or stomach issues. 

In most cases, at least.

On the other hand, if you’re an experienced lifter with a pretty good tolerance for stimulants, and you want to experience the maximum ergogenic effects of caffeine, you’re probably better off with 3-6 mg per kilogram of body weight. [1]

What’s the Max Dose of Caffeine You Can Take Pre-Workout?

The maximum safe dose of caffeine per day is 400 mg for most healthy adults, which is also the maximum dose of caffeine you take pre-workout.

While there are some folks that take more than that, and while there are some that have taken WAY MORE than that (there was a dude that took 4000 mg of caffeine at once and somehow survived), it is generally not recommended to take more than 400 mg per day.

However, if you’re sensitive to caffeine or have any medical conditions that caffeine could exacerbate, it’s probably best you avoid caffeine altogether or at least consult with a doctor before taking it.

Why Do Bodybuilders Take Caffeinated Supplements Before Working Out?

Bodybuilders take caffeinated supplements before working out for several reasons.

The number one reason bodybuilders take caffeinated supplements before working out is that caffeine just puts you in the zone.

Caffeine can help improve energy, focus, and alertness during exercise, making it easier to push harder and longer. [2][3]

As we all know, pushing harder and longer is the most efficient method to build more muscle, gain strength, lose weight, and just be better in the gym overall.

It is also believed to improve fat-burning and metabolism, making it a popular ingredient in fat-burning supplements. [4]

All in all, bodybuilders take caffeine because it simply works.

Will Caffeine Really Improve Performance in the Gym?

Yes, caffeine will really improve performance in the gym. 

It will do so by increasing energy, power output, focus, and endurance during exercise

It can also reduce the perception of fatigue, making it easier to complete high-intensity workouts.

Does Caffeine Help with Fat Loss?

Yes, caffeine does seem to help with fat loss.

From what we know so far, caffeine does affect fat oxidation (the proportion of energy expenditure that comes from fatty acids (as opposed to mostly glucose) expressed as a percentage).

In other words, it does actively help you “burn fat” for energy.

However, as we all know – you can’t just drink coffee and magically lose weight.

If that were possible, no one would work out, and we’d all be lean and skinny even if we downed pumpkin spice lattes all day long.

In reality, caffeine’s greatest effect on fat loss doesn’t come from fat oxidation but rather from its stimulating effects that “force” you to train harder than last time and burn those extra calories.

So, yes, caffeine helps. And no, it’s not a substitute for eating less than you need and working out.

Is it Safe to Take High Amounts of Caffeine Before Your Workout?

Taking high amounts of caffeine before your workout can be safe for most healthy adults as long as you don’t exceed the maximum safe dose of 400 mg per day.

Anything over 400 mg, you’re just poking the bear.

Nevertheless, as we’ve said earlier, if you’re sensitive to caffeine or have any medical conditions, you should consult your doctor before taking it.

Don’t push your luck with any stimulants – including caffeine.

Are There Any Side Effects of Taking Caffeine Before a Workout?

Yes, there are side effects to taking caffeine before a workout.

Quite a few, actually.

Some of the most common side effects of taking caffeine before a workout include jitteriness, nervousness, rapid heart rate, and insomnia

Thankfully, these side effects are usually mild and go away quickly, but if they persist, you should reduce your caffeine intake and see how it goes.

Is it Worth it to Take Caffeinated Supplements Before Working Out?

If you’re looking for a safe and effective way to improve your workout performance, then taking caffeine before your workout is 100% worth it.

Now, whether you’ll choose to drink a shot of espresso, take caffeine pills, or down a well-made pre-workout shake with plenty of caffeine – that’s up to you.

Any way you spin it, caffeine is arguably one of the best supplements you can take before you hit the gym.

It’s right up there with creatine and whey protein as the G.O.A.T. fitness supplement.


The best pre-workout caffeine dose is around 3-6 mg per kilogram of body weight if you want to make the most of it.

If you’d like to keep it safe and not push your limits – around 200 mg should be more than enough for just about any average gym-goer.

And, if 100 mg gets you going – don’t up the dose until you feel like you have to because you will build up a tolerance as time goes on, so don’t rush it.

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