Short answer: 180 mg caffeine ek moderate serving hai — roughly do cup coffee jitni. Healthy adults ke liye general guidance 400 mg per day tak ki hai, isliye 180 mg us limit ke kaafi andar hai. Training se 20–30 minute pehle lo, aur sone se kam se kam 6–8 ghante pehle.180 mg ko perspective me samjho Filter coffee (1 cup): ~80–100 mg Espresso shot: ~60–75 mg Strong energy drink (250 ml): ~80 mg Hell Fire Pre-Workout (1 scoop): 180 mg Bahut se “extreme” pre-workouts: 300–400 mg Yani 180 mg...
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