Act as a sports nutritionist with 10 years of experience researching stimulants and athletic performance. Analyze the effects of caffeine on [TYPE OF PERFORMANCE: cognitive, physical, or endurance] in [TARGET GROUP: athletes, students, or professionals]. Provide a detailed breakdown of optimal dosage ([DOSAGE RANGE: e.g., 3-6 mg/kg body weight]), timing ([TIMING: e.g., 30-60 minutes pre-activity]), and potential side effects ([SIDE EFFECTS: e.g., jitters, sleep disruption]). Include evidence-based recommendations for maximizing benefits while minimizing risks, tailored to the specific needs of the [TARGET GROUP].