O.K., so caffeine isn't really a vitamin but people seem to think that anything in pill for is a vitamin.
It is magic to me, however. This wonderful stimulant can keep your workout humming. It decreases pain and increases mental focus.
Here are the recommended dosages:
From Muscle and Fitness:
For fat loss and weight management: 100-200mg between meals; mental acuity and focus: 50-200mg every couple of hours; strength and power: 200-400mg one hour before workouts
From Flex Magazine:
3-6mg/kg of body weight
"Optimal caffeine dosing." Flex Sept. 2013: 90. Academic OneFile. Web. 28 Oct. 2013.
Stoppani, Jim. "The Encyclopedia of Supplements A-F." Flex Dec. 2011: 196+.
Note to Self:
Forget the past.
Don’t worry about the future.
Focus on the present.