Caffeine is an ergonomic aid that can help you perform better. It does this by targeting your brain and your nervous system, helping to increase your focus and prevent perceived exertion and fatigue during your workout.
The key is to use it correctly.
While the amount you take to get an effect will vary from person to person, consuming somewhere between 3-6mg/kg of body weight around 30-60 minutes before exercise is thought to be the most effective.
The amount of caffeine in a cup of coffee can vary from 95mg – 200mg, depending on the type of bean and the amount used. For sports, it can sometimes be more effective to use caffeine tablets or gum, as the amount you are consuming is more specific.