Caffeine is the most widely used psychoactive substance in the world, and it is deeply embedded in fitness culture. Coffee, pre-workout, and energy drinks are often treated as essential tools for training and performance.

But what does the science actually say?

In this episode of the CrossFit Podcast, host Jocelyn Rylee sits down with sleep scientist and active duty Army neuroscientist Dr. Allison Brager to examine the relationship between caffeine, sleep, recovery, and performance.

Brager explains how caffeine works in the brain, why tolerance changes its effectiveness, and why the perceived boost athletes feel during workouts does not always translate into measurable performance gains. The conversation explores research on caffeine and CrossFit workouts, the role of sleep deprivation in caffeine effectiveness, and why energy drinks may carry neurological risks when used chronically.

They also discuss strategic caffeine use for athletes, military personnel, and first responders who face sleep disruption.

If you train hard, rely on caffeine, or want to improve performance without compromising recovery, this conversation will challenge what you think you know.

Topics Covered

• How caffeine blocks adenosine and promotes alertness in the brain
• Research on caffeine and CrossFit workouts
• Why perceived effort improves with caffeine even when performance does not
• The neurological and mental health risks linked to heavy energy drink use
• Strategic caffeine dosing for athletes, military personnel, and shift workers

Resources Mentioned

• Dr. Allison Brager
• The CrossFit Podcast with Dr. Brager on Sleep

Community Highlight 

Michael Atkinson grew up in Napa, California, the son of immigrants from Trinidad and Mexico, in a neighborhood where gangs often filled the gaps that opportunity didn’t.

At 19, he was facing charges that could’ve meant life in prison. Instead, he was given one last option: complete a court-ordered recovery program or serve eight years.

That program introduced him to CrossFit.

After watching a regional event, the men in the program tried the workout themselves. It wrecked them … and hooked them. For Michael, it became the identity that replaced the one he was trying to leave behind.

He wrote down two goals: become a competitor and become a coach.

Years later, he bought the very affiliate where he once showed up asking for an internship — CrossFit Novato.

Today, he coaches firefighters, local teams, and everyday adults, and offers scholarship memberships for people who need a second chance because he knows exactly what that can mean.