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Caf
Performance
Caffeine
Stimulant for alertness/performance; sleep disruption is a predictable risk.
What it is
Caffeine improves alertness and can improve many performance outcomes. Key drawbacks are sleep disruption, jitters, and anxiety in sensitive users.
How it works
Adenosine receptor antagonism increases alertness and reduces perceived exertion.
What the evidence says
Strong evidence for alertness and many sport outcomes; timing determines sleep impact.
Safety Notes
- EFSA identifies 400 mg/day as a safe upper level for most healthy adults; pregnancy limits are typically lower.
- Use caution with: insomnia, uncontrolled anxiety, arrhythmia (caution).