Summary
Comprehensive guide to caffeine use including mechanisms, optimal timing, dosing strategies, and how to avoid tolerance.
Key Points
- Caffeine blocks adenosine receptors
- 1-3mg/kg body weight is effective dose
- Delay morning caffeine 90-120 min after waking
- Avoid after 2pm for sleep quality
- Tolerance develops - consider cycling
- Withdrawal symptoms peak at 24-48 hours