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Caffeine and Hypertrophy

Caffeine is one of the most heavily researched supplements! Caffeine in its purest form is odourless, bitter crystals.

  • Caffeine is found in energy drinks, coffee, pre workout, carbonated/fizzy drinks, caffeine pills, tea and in lower doses such as in decaf coffee, herbal tea and some foods.

  • Caffeine works as an antagonist to adenosine receptors, which causes sedation, relaxing and tiredness🥱. Essentially, caffeine works to block those adenosine receptors. = this causes alertness, wakefulness.🤯


  • Caffeine is a powerful stimulant which can be used to improve physical strength and endurance. Caffeine is classified as a nootropic (meaning its ingested primarily for its benefits on the brain) through sensitivities, nervousness and providing mental stimulation.🧠

  • Increased alertness ➡️ increased focus, clarity and mind to muscle connection OR pushing yourself harder in the gym = increased chances of hypertrophy!💪🏻

  • Multiple studies agree and conclude that caffeine has a notable magnitude on power output, including weight lifting, in both sedentary and trained persons. The research found a significant increase in power output for weight lifting as well as cycling with doses of caffeine exceeding 5mg/kg bodyweight. Lower doses or caffeine tolerances (from excess consumption) are not as effective.🧠☕️

  • Habitual caffeine intake is also associated with a reduced risk of liver cancer, alzheimers and cirrhosis.


3-6kg/bw is recommended by science

E.G if you weigh 60kg you may consider consuming 180g of caffeine per day, which is equivalent to about 2 coffees (FOR OPTIMAL PERFORMANCE - this is not necessary and if you are not a regular caffeine consumer you want to start at a lower dose). It is recommended you consume caffeine 30-60 minutes prior to your workout to obtain the optimal power output potential.

Heres some references!:

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