{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/caffeine-and-performance#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "Does caffeine actually improve sports performance?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Yes. Caffeine is among the best-evidenced performance aids, reliably shown to reduce perceived effort so a given intensity feels easier, and to improve alertness, reaction time and focus. These benefits span endurance and high-intensity, intermittent sports alike."
      }
    },
    {
      "@type": "Question",
      "name": "How much caffeine should I take for performance?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "A moderate dose is effective, and more is not better; beyond a point, extra caffeine brings no added benefit and increasingly causes jitters, a racing heart and gut problems. The best amount is individual, so find your effective dose through experience without side effects."
      }
    },
    {
      "@type": "Question",
      "name": "When should I take caffeine before exercise?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Caffeine takes time to act, so around 45 to 60 minutes before you need the benefit is common. In longer events, taking it partway through or in the later stages, when fatigue and perceived effort are highest, can be particularly effective."
      }
    },
    {
      "@type": "Question",
      "name": "Why should I test caffeine before competition?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Individual responses vary widely, from strong benefit to jitters, anxiety or gut upset even at moderate doses. Testing your dose and timing in training that resembles your event tells you how you respond, so competition is not where you discover caffeine disagrees with you."
      }
    }
  ]
}