STIMULANTSTRONG SUPPORT
Caffeine
The most reliable ergogenic aid. Dose matters. So does your tolerance.
EFFECTIVE DOSE
3–6 mg/kg bodyweight, 30–60 min pre-training
TIMING
Pre-training. Avoid within 8 hours of sleep.
HOW IT WORKS
Adenosine receptor antagonist — blocks the 'you're tired' signal. Also modestly increases catecholamines.
WHAT THE EVIDENCE SUPPORTS
- Improved endurance performance
- Reduced perceived exertion
- Small strength & power benefit, especially when under-slept
WHAT TO LOOK OUT FOR
- Pre-workouts commonly hide 300–400 mg per scoop. Read the label; stack with coffee at your peril.
- 'Proprietary blend' + caffeine means you don't know the dose. Skip it.
- Tolerance builds in ~2 weeks. Cycling helps but isn't required.
SIDE EFFECTS
- Jitters, anxiety, elevated heart rate
- Sleep disruption even 6+ hours later in slow metabolizers
- Withdrawal headaches
STACKING
Avoid stacking with yohimbine or synephrine — cardiovascular risk climbs fast.
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.