For healthy adults, up to 400 mg of caffeine per day (about 4 cups of coffee) is considered safe. Athletes use 3-6 mg per kilogram of body weight for performance enhancement, which for an 80 kg person is 240-480 mg. For pregnant and breastfeeding women, the recommended limit is 200 mg per day.

The optimal time is 30-60 minutes before training, when caffeine reaches peak blood levels. For endurance workouts, caffeine can also be consumed during exercise. Avoid caffeine within 6 hours of bedtime, as it can impair sleep quality even if you feel drowsy.

Yes, regular caffeine consumption develops tolerance within 1-2 weeks, meaning larger doses are needed for the same effect. To reduce tolerance, experts recommend caffeine breaks: 1-2 weeks without caffeine every 6-8 weeks restores sensitivity to nearly baseline levels.

Caffeine tablets offer a precise, controlled dose without coffee's additives. Tablets lack the digestive side effects from chlorogenic acid and other coffee compounds. However, coffee also contains beneficial antioxidants. The choice depends on the goal — tablets suit precise pre-workout dosing, while coffee is great for daily enjoyment.