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This nucleus-localized enzyme is expressed in the embryo and aleurone layers of seeds and is encoded by a single gene in Arabidopsis (Dietz, 2003)

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Dose, Timing, & Who Should Be Careful Dose Ergogenic range: 3–6 mg/kg Lower doses (~1–3 mg/kg): Can still improve alertness and perceived effort Fewer side effects Higher doses: Do not reliably produce more benefit Increase anxiety, GI distress, sleep disruption Key framing More caffeine ≠ more performance Timing Peak plasma levels: ~45–60 minutes after ingestion (capsules/coffee) Gum / mouth rinse: Faster onset Late-day intake: Can impair sleep even if “you fall asleep fine” Sleep quality and architecture still affected Practical line: “Caffeine can help today’s workout at the expense of tonight’s sleep if mistimed.” Who should be careful Individuals with: Anxiety disorders Panic symptoms Sleep disorders Pregnancy: Upper intake limits recommended Habitual high users: Tolerance reduces perceptual effects, but performance benefits often persist Blood pressure: Acute increases possible