Takeaways

• Put caffeine where performance matters most.
• Avoid turning travel fatigue into an all-day stimulant loop.
• If sleep is already fragile, preserve the back half of the day.

Why this matters

Caffeine is useful, but it is still a timing problem. The wrong timing can trade one performance boost for a worse recovery night.

Sources

• Grgic et al. 2019. Caffeine and exercise performance umbrella review. PMID: 30926628
• Barreto et al. 2024. Caffeine, CYP1A2 genotype, and exercise performance. PMID: 37844569
• Barreto et al. 2023. Caffeine chewing gum meta-analysis. PMID: 35239468