Caffeine
How much caffeine pre-workouts and tablets contain, how much is considered safe a day, and why we do not write about what it does.
This substance has no health claim authorised in the European Union. So we describe what it is and how it is taken, but do not say what it does in the body.
What it is
Caffeine is a natural substance found in coffee, tea, guarana, mate and cocoa. In sports nutrition it is part of pre-workouts, energy drinks and gels, and is also sold on its own as tablets and capsules.
No claims about what caffeine does are authorised in the European Union. So we tell you where it is and how much, but do not write what it does for endurance, focus or weight.
Forms
Caffeine anhydrous is the most common form in supplements. Natural caffeine is extracted from green coffee or tea. Caffeine from guarana and green tea is often listed on its own line, and the total is the sum of all sources — on our site we add them up into one figure, caffeine per serving.
How much is safe
In EFSA's assessment, up to 400 mg of caffeine a day from all sources and up to 200 mg at a time is safe for healthy adults; up to 200 mg a day for pregnant and breastfeeding women. A cup of filter coffee is about 90–100 mg, a serving of pre-workout 150–400 mg.
On our site products with caffeine carry the mandatory warning with the caffeine per daily dose, and from 200 mg a serving a high-content note.
Who should be careful
Caffeine is not recommended for children, pregnant or breastfeeding women, people sensitive to caffeine, or people with heart rhythm problems or high blood pressure. Do not combine caffeine products with coffee, energy drinks or alcohol, and do not take them late in the evening.
Frequently asked questions
How much caffeine is in a pre-workout?
Usually 150–400 mg per serving. We show the exact amount, summed over all sources, on the product card and page.
How much caffeine a day is safe?
In EFSA's view, up to 400 mg a day from all sources and up to 200 mg at once for healthy adults. Up to 200 mg a day for pregnant and breastfeeding women.
Why don't you say caffeine improves endurance?
Because no such claim is authorised in the European Union. We use only permitted wording.
How much caffeine is in a cup of coffee?
A cup of filter coffee holds about 90–100 mg, an espresso about 60–80 mg, a cup of tea about 30–50 mg.
How long does caffeine last?
The body clears half of it in a few hours, differently for different people. That is why caffeine products are not taken late in the evening.
What is natural caffeine?
Caffeine taken from green coffee, tea or guarana. Chemically it is the same substance.
Pre-workout in the shop
