How much caffeine is in coffee?
Numerous studies show that caffeine can increase athletic endurance performance and improve concentration and alertness during crucial phases of a competition. Renowned institutions in the world of sports nutrition (Australian Institute of Sport, Swiss Sports Nutrition Society) therefore list caffeine as a Class A supplement, which corresponds to a supplement with the highest level of evidence. The form in which caffeine is consumed—whether as coffee, tea, espresso, cola, powder, shot, booster, chewing gum, energy drink, etc.—plays a secondary role. The decisive factors for athletes are primarily the dosage, as well as their individual tolerance and effect of caffeine.
The Swiss Sports Nutrition Society considers the following dosages to be effective in sports:
• 3-6 mg caffeine per kg body weight 1 hour before exercise
• 3-6 mg caffeine per kg in doses of 0.3 - 1.0 mg per kg body weight spread over the entire duration of the competition (e.g. 50 mg for 75 kg people = 0.7 mg/kg every 1-2 hours)
• 1-2 mg caffeine per kg body weight at least 30 minutes before the end of the competition
How much caffeine is in coffee?
Assuming an athlete weighing 60 kg, this would mean consuming approximately 180–360 mg of caffeine one hour before the start of the competition. How many cups of coffee or espresso would constitute this dose can only be roughly estimated: the caffeine content, type of coffee, brewing technique, and amount of liquid in the beverage vary greatly.
For example, a study by Ben Desbrow et al. in Queensland, Australia, analyzed 97 different espresso drinks. The average caffeine content per serving was 106 mg. The measured range was astonishing, revealing caffeine levels between 25 and 214 mg per cup (1). Another study by the same author demonstrated that an espresso from the same Starbucks branch can contain between 63 and 91 mg of caffeine, depending on the time of day (2).
Conclusion for athletes
Anyone who meets their caffeine needs during training and competition with caffeine shots such as ACTIVATOR 200 from the Swiss sports nutrition manufacturer SPONSER® knows exactly how many milligrams of caffeine they are consuming (namely 200 mg). Furthermore, caffeine boosters like ACTIVATOR 200 are practical, easy to use, and come in a variety of flavors.
literature
1) Desbrow B. et al. (2007) : An examination of consumer exposure to caffeine from retail coffee outlets, in: Food Chem Toxicol. 2007 Sep;45(9):1588-92.2) Desbrow B. et. al (2012) : An examination of consumer exposure to caffeine from commercial coffee and coffee-flavored milk, in: Journal of Food Composition and Analysis. Vol. 28(2) 2012:114-118.
