Quick Answer: Avoid high‑dose caffeine within ~6 hours of bedtime. Swap to low/no‑stim support: CoQ10 (morning), citrulline pre‑workout, electrolytes, a light carb snack, and breath‑work. Drake 2013.
Who it helps
- After‑work lifters/runners who want to perform and still sleep well.
How it works
- Evening caffeine reduces total sleep time and deep sleep. Drake 2013; Gardiner 2023.
- Citrulline may reduce perceived exertion and soreness. Rhim 2020.
How to use
- 60–90 min pre‑workout: citrulline 2–6 g + electrolytes; small carb snack. CoQ10 in the morning.
7‑day plan
- Run a no‑stim week; compare performance and sleep.
CTA
Train strong and sleep deep—choose a steady base like Momentum.
