Microdosing Caffeine in Sports: How to Use It Safely and Maximize Energy

Caffeine is a natural alkaloid highly valued in sports for its stimulating effects on cardiac and nervous function. Used correctly, it can increase muscle power, improve focus and alertness during training. However, incorrect or excessive use can lead to side effects such as nervousness, insomnia and tachycardia. Let's find out how to use caffeine in microdoses to obtain the benefits without risks.

Why Caffeine Is So Loved in Sports

Caffeine stimulates the Central Nervous System, increasing energy and concentration. It is also anorectic, which can help in the phases of definition or weight loss.

During training, it helps improve muscle power and endurance, helping you perform at your best.

The risks of incorrect intake

Constant and high consumption of caffeine can cause habituation, resulting in decreased performance.

Side effects include:

- Hypertension.

- Insomnia.

- Nervousness.

- Tachycardia.

- Migraine.

- Nausea and vomiting.

This is why it is important to follow some precautions, especially if you are sensitive to caffeine .

How to Take Caffeine Safely and Effectively

Use microdoses

Instead of large amounts, opt for moderate doses (microdoses) to maximize energy without side effects. An intake of 3 to 6 mg of caffeine per kg of body weight is recommended.

Limit evening intake

If you are sensitive, avoid caffeine after 3pm to avoid compromising your sleep.

Take it on an empty stomach

This improves absorption and effectiveness.

Assumption cycles

Take caffeine in cycles of 4-6-8 weeks (blitz), alternating periods of rest to avoid tolerance and maintain high performance.

Adjust the dosage

Adjust the amount based on your personal response, increasing or decreasing as necessary.

Recommended dosages

- Minimum dosage: 200mg per day.

- Maximum dosage: 800mg per day.

- Best time to take: Pre-workout or in the morning on rest days.

When to Use Caffeine in Sports

- During training sessions to increase focus and power.

- In a calorie deficit to support energy and controlled appetite.

- To improve alertness during prolonged training or competitions.

Caffeine is a powerful ally for athletes, but it must be used intelligently. Microdoses allow you to maximize the benefits while avoiding the most common side effects. Follow the instructions on dosages and timing and remember to alternate the periods of intake to avoid losing effectiveness.

At Bull's Power you can find everything you need to integrate caffeine in a safe and targeted way, so you can push yourself beyond every limit without risks.