Short answer. Plain caffeine is the simplest pre-workout: EFSA considers single doses up to 200 mg safe for healthy adults, so 100 mg tablets make the dose easy to control. Studies summarised by the ISSN used 3 to 6 mg/kg about an hour before exercise. If you compete in a tested sport, only use batch-tested pre-workouts.
What the research says
The ISSN position stand on caffeine reports that doses of about 3 to 6 mg per kg of bodyweight, taken around 60 minutes before exercise, have improved performance in many studies, and that effects vary a lot between people. Caffeine is not on the WADA Prohibited List.
There is no authorised EU health claim for caffeine and sports performance, so a pre-workout label in the EU should not promise more energy, power or endurance from its caffeine.
How much is too much
The European Food Safety Authority (EFSA) concluded that for healthy adults, single doses of up to 200 mg and daily intakes of up to 400 mg from all sources do not raise safety concerns. That includes coffee, energy drinks and pre-workout. During pregnancy the EFSA figure is 200 mg a day. Caffeine late in the day can also cut into sleep, and sleep is recovery.
| Bodyweight | 3 mg/kg | EFSA single-dose level |
|---|---|---|
| 60 kg | 180 mg | 200 mg |
| 70 kg | 210 mg | |
| 80 kg | 240 mg |
The lower end of the research range already reaches EFSA's single-dose level for most adults, so start low.
Pre-workout: read the label
A pre-workout is usually caffeine plus other ingredients. Check the caffeine per serving and count it with your coffee. The IOC consensus statement warns that multi-ingredient products are where contamination with prohibited substances has most often been found, so competing athletes should use batch-tested products or skip them.
What to buy
Caffeine tablets (100 mg)
A measured dose with no other ingredients. 100 mg tablets make it easier to stay under EFSA's single-dose level.
- One ingredient, so nothing hidden
- Do not combine with energy drinks or pre-workout
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On Amazon, prefer the brand's own storefront or listings shipped and sold by Amazon, and check that the label matches the brand's website. Look for a batch-tested logo (for example Informed Sport) if you compete.
Tested pre-workout
If you prefer a powder, choose one with the caffeine dose printed per serving and a batch-testing logo.
- Avoid proprietary blends that hide amounts
- Check caffeine per serving against the 200 mg figure
FAQ
How much caffeine before training?
Research summarised by the ISSN used about 3 to 6 mg/kg about an hour before exercise. EFSA considers single doses up to 200 mg safe for healthy adults, so start low.
Is caffeine allowed in Muay Thai competition?
Caffeine is not on the WADA Prohibited List. Some pre-workouts have been found to contain prohibited stimulants, so use batch-tested products if you compete.
Sources
- Guest NS et al. (2021), ISSN position stand: caffeine and exercise performance, J Int Soc Sports Nutr
- EFSA (2015), Scientific opinion on the safety of caffeine
- EU Register of nutrition and health claims (European Commission)
- Maughan RJ et al. (2018), IOC consensus statement: dietary supplements and the high-performance athlete, Br J Sports Med
- Informed Sport, batch-testing programme for sports supplements
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