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Using Caffeine to Optimize Mental & Physical Performance
Huberman Lab
The Effects of Caffeine on Performance During the Menstrual Cycle
If you are not accustomed to drinking caffeine, please do not ingest caffeine on the day of any important mental or physical challenge. Even 25 to 50 milligrams of caffeine in the amount that's found in a piece of chocolate can actually cause anxiety. You don't want to throw yourself in the deep end by ingesting caffeine if you're not used to it. So what I recommend is to explore the ergogenic effects of caffeine during your training and then make a decision about what you can reasonably and reliably do in terms of abstinence.
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