when should I take caffeine?

Andrew Huberman recommends delaying caffeine intake by 90 to 120 minutes after waking up. This strategy helps avoid the afternoon energy crash commonly experienced when caffeine is consumed immediately upon waking. Consuming caffeine later allows natural adenosine levels to rise, which facilitates better alertness throughout the day without the need for additional caffeine later 1 2.

He also advises against consuming caffeine later in the afternoon, particularly after 4:00 p.m., as its lingering effects can disrupt the architecture of sleep, even if it does not initially impact the ability to fall asleep 1. For those who exercise immediately after waking, caffeine consumption is acceptable before the workout, but be prepared for an energy dip later in the day due to this routine 1.

Delaying caffeine intake for more than 120 minutes after waking can further help in maintaining alertness throughout the day and minimize the chances of an afternoon energy crash. This method allows adenosine levels to rise naturally after waking up, which can stabilize energy levels and reduce the need for caffeine later in the day 1 2.

However, if you find delaying caffeine beyond 120 minutes challenging, Andrew Huberman suggests progressing gradually by increasing the delay in 15-minute increments over several days until you reach the 90 to 120-minute mark. This approach can help you adjust without significant difficulty 3.

Ultimately, the ideal timing for caffeine intake might vary based on individual schedules and needs, especially if you're exercising early, where consuming caffeine sooner could be beneficial 4.

Taking caffeine after your workout rather than before can be a helpful strategy if you perform your exercise routine first thing in the morning. This timing allows you to take advantage of the natural rise in cortisol levels upon waking, which can enhance alertness and energy for your workout. Delaying caffeine until after your exercise can help you maintain more balanced energy levels throughout the day and reduce the risk of an afternoon energy crash 1 2.

Additionally, if you consume caffeine post-exercise, it's important to note that incorporating some carbohydrates into your post-workout meal can help alleviate exercise-induced inflammation more effectively than just drinking water or caffeine alone 3. However, if you are exercising on an empty stomach, consuming caffeine beforehand can boost your performance, though it may increase the likelihood of feeling fatigued later in the day 1.