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"Also, caffeine can delay production of melatonintypically produced three to four hours before natural bedtimewhich can also make it harder to fall asleep at the usual time." But 217 milligrams is the average amount of caffeine in pre-workout

However, there does not appear to be internationally standardised practice in how this is achieved (Table 2)

Pro: Side effects tend to be relatively minimal, because relatively little of the ingredient is being absorbed directly