Caffeine Before Training
How much caffeine to take before training, when to take it, and how to get clean energy without the jitters or the afternoon crash.
1. How Much Caffeine Before Training
A practical range is 3 to 6 mg of caffeine per kilogram of body weight. At 70 kg that is roughly 200 to 400 mg. More is not better: past your tolerance you get jitters, a racing heart, and a harder crash, not more performance.
- Beginner: 100 to 150 mg
- Intermediate: 150 to 250 mg
- Experienced: 250 to 400 mg
2. When to Take It
Take caffeine 30 to 45 minutes before training. It peaks in the blood around 45 minutes and lasts 3 to 5 hours. If you train in the evening, reduce the dose or skip stimulants 5 to 6 hours before bed to protect sleep.
3. Avoiding Jitters and Crash
- Stay within your tolerance.
- Hydrate well on training days.
- Pair caffeine with L-theanine to smooth the spike and reduce jitters.
- Avoid stacking with other stimulants.
Why L-theanine matters: it blunts the harsh edge of caffeine, giving steady focus instead of a wired, anxious feeling.
4. Tolerance and Cycling
Daily caffeine dulls the effect over time. Cycle it (for example 5 days on, 2 days off) or take an occasional break to reset sensitivity.
5. Caffeine in Aftershock
160 mg per serving
A balanced dose for daily training.
Paired with L-theanine
Clean focus, no jitters.
Take 30 to 45 min before
Peaks right as you start.
6. Frequently Asked Questions
How much caffeine before training?
For most people 3 to 6 mg of caffeine per kilogram of body weight works well, which is roughly 200 to 400 mg at 70 kg. Beginners should start at 100 to 150 mg and watch tolerance. Aftershock contains 160 mg per serving, a balanced dose for daily training.
When should I take caffeine before training?
Best 30 to 45 minutes before training. Caffeine peaks in the blood at about 45 minutes and the effect lasts 3 to 5 hours, so avoid taking it 5 to 6 hours before bed.
How do I avoid jitters and crash from caffeine?
Do not overdose, stay hydrated, and pair caffeine with L-theanine. L-theanine smooths the stimulant spike and reduces jitters and shakiness. Aftershock pairs caffeine with L-theanine for exactly this reason.
Can I build a caffeine tolerance?
Yes. With daily intake the body adapts and the effect weakens. Cycling helps, for example 5 days on and 2 days off, or an occasional deload to keep sensitivity.
Clean energy, no jitters
Aftershock pairs 160 mg caffeine with L-theanine for steady focus.