Your Morning Cup May Be All The Caffeine You Actually Need

If you’ve ever downed an extra cup of coffee before a run because you figured more caffeine meant better performance, you’re not alone. The idea that higher doses equal bigger gains is deeply baked into fitness culture. But a new systematic review and meta-analysis1 suggests the relationship between caffeine and endurance is more nuanced than that, and that you may be getting most of the benefit long before you reach the doses many athletes default to.