What does it look like and where is caffeine found?
Caffeine (1,3,7-trimethylxanthine), is a substance found naturally in the leaves, beans and fruits of a variety of plants, and is regularly consumed by ~90% of adults. The most common dietary source of caffeine is coffee, but tea, cola drinks, energy drinks, chocolate and specialised sports foods and supplements also contribute to regular intake. In its pure form, caffeine is a fine white powder, similar in appearance to icing sugar.
The most recent national data suggests the average intake of caffeine by adult Australians is ~175 mg/day (~2-2.5 mg/kg body mass/day) with at least 25% of the population consuming >230 mg/day (3+ mg/kg body mass/day).
A range of products provide caffeine in our everyday diets. Table 1 provides a summary of common foods, drinks and over-the-counter preparations available in Australia, while Table 2 provides a summary of products that are more specifically targeted to athletes. Important points to note are:
- The manufacture of caffeine containing products in Australia is regulated variously by Food Standards Australia New Zealand (“FSANZ”) or the Therapeutic Goods Administration. Foods, which naturally contain caffeine and have a long history of use and consumer awareness/ association with caffeine, such as tea, coffee and cocoa, are exempt from labelling requirements and the addition of these caffeine sources to other foods is allowed.
- The values for foods with naturally occurring caffeine (e.g. coffee, tea, guarana) are “typical” or “average” amounts. However, there can be a considerable range in the actual caffeine content of these products.
- Coffee can potentially provide a substantial dose of caffeine in a single serve. Studies of beverages purchased from commercial outlets have documented caffeine doses of >200 mg in a small volume caffeine beverage and >500 mg in a large volume beverage from specialty coffee franchises.
- The caffeine content of commercial coffee varies. This variability is evident when the same beverage is purchased from different locations of the same franchise, or the same beverage is purchased from the same location on different days. Therefore, it is difficult to predict or guarantee a dose of caffeine using commercial coffee as a source.
- Iced coffee and cold caffeinated drinks (i.e. frappes) can also contain a substantial dose of caffeine with a commercially available single serve providing up to 200 mg of caffeine.
- Cola drinks, energy drinks, sports foods and therapeutic goods represent an additional source of caffeine in the food supply and are a popular choice among specific population groups (e.g. adolescents and young adults). While cola drinks have been available for over a century, “energy” drinks are a more recent and increasingly popular caffeine source.
The Australian Foods Standards Code allow for the addition of caffeine to cola drinks at a maximum level of 145 mg/L while energy drinks, known in the code as Formulated Caffeinated Beverages, can contain caffeine from all sources (caffeine and guarana) of up to 320 mg/L. Energy drinks must state their caffeine content on product labels. The Australian Food Standards Code provides greater regulation of caffeine-added products than found in other countries. It restricts the development of new food products containing non-traditional sources of caffeine (including guarana) beyond the current provisions. In Aug 2019, FSANZ released a further review of “Pure and highly concentrated caffeine products” and recommended a further review of FSANZ Standard 2.9.4 – Formulated Supplementary Sports Foods. This review is currently underway.
Table 1: Caffeine content of common foods, drinks and therapeutic products (Australia)
Food or Drink | Serve | Caffeine Content (mg) |
|---|---|---|
Instant coffee | 250 ml cup | 60 (12-169)* |
Brewed coffee | 250 ml cup | 80 (40-110)* |
Brewed coffee (same outlet on different days) | 250 ml cup | 130-282* |
Short black coffee/espresso from variety of outlets | 1 standard serve | 107 (25-214)* |
Starbucks Breakfast Blend brewed coffee | 600 ml (Venti size) | 415 (300-564)* |
Iced coffee – Commercial “Loaded”, “Extra Strong” varieties | 500 ml bottle | 170-200 |
Iced coffee – Commercial Standard varieties | 85-140 depending on brand | |
Frappuccino | 375 ml cup | 90 |
Tea | 250 ml cup | 27 (9-51)* |
Black tea | 250 ml cup | 25-110 |
Green tea | 250 ml cup | 30-50 |
Iced Tea | 600 ml bottle | 20-40 |
Hot chocolate | 250 ml cup | 5-10 |
Chocolate – milk | 60g | 5-15 |
Chocolate – dark | 60g | 10-50 |
Coca Cola# | 375 ml can/600 ml bottle | 36/58 |
Diet Coke | 375 ml can/600 ml bottle | 48/77 |
Pepsi | 375 ml can/600 ml bottle | 40/64 |
Red Bull energy drink# | 250 ml/330 ml/500 ml can | 80/106/160 |
V Energy drink | 250 ml/340 ml/500 ml | 78/109/155 |
Mother energy drink | 150 ml/300 ml/500 ml can | 48/96/160 |
Monster energy drink | 340 ml/500 ml can | 109/160 |
Rockstar | 500 ml can | 160 |
No Doz (Australia) | 1 tablet | 100 |
Some carbohydrate-containing sports foods, such as sports drinks, gels and bars contain small amounts of caffeine – typically, 20-100 mg per serve (see Table 2). Two other supplement categories also typically contain a source of caffeine: Fat loss products and Pre-workout supplements. Table 2 provides examples of products available in Australia, which fall under the jurisdiction of Therapeutic Goods Administration. Concerns regarding these supplement categories include the lack of information on the caffeine dose provided by a typical serve of these products and the potential for large caffeine doses.
Table 2: Caffeine content of common sports foods and supplements (Australia)
Product | Serve | Caffeine Content (mg) |
|---|---|---|
Sports food | ||
Clif shot | 34 g sachet | 25 (Citrus), 50 (Mocha) 100 (Espresso) |
Clif Bar | 68 g Bar | 49 (Cool Mint) |
Endura Sports Gels | 35 g sachet | 8.5 |
GU caffeinated sports gel | 32 g sachet | 20 (Tri-berry, Orange, Vanilla, Chocolate, Caramel, Nude, Mint Chocolate, Watermelon) |
GU caffeinated sports gel | 32 g sachet | 40 (Jet Blackberry, Espresso, Macchiato) |
Hammer Gel | 33 g sachet | 25 (Tropical), 50 (Espresso) |
Koda Energy gel | 45 g sachet | 80 (Cappuccino, Cola Vanilla & Green Plum) |
Maurten Gel100 Caf100 | 40 g sachet | 100 |
PowerBar Isomax sports drink | 50g Powder | 75 |
PowerGel Hydro - caffeinated | 67mL sachet | 100 (Cola), 51 (Cherry & Mojito) |
PowerGel Fruit - caffeinated | 40 g sachet | 50 (Mango-Passionfruit) |
PowerGel Shots | 60g pouch | 75 (Cola) |
Revvies Caffeine Mouth Strips | 1 strip | 40 (Original), 100 (Extra Strength) |
SIS Go Energy+Caff Gel | 40 g sachet | 75 (Espresso, Citrus, Red Berry |
SIS Go Energy+Caff Bar | 40 g Bar | 75 (Espresso, Red Berry) |
Pre-workout supplements* | ||
USPLabs Jack3D | 15.9 g | 387 (AC) |
GAT Nitraflex | 10.3 g | 342 (AC) |
BPM labs The One | 13.5 g | 314 (AC) |
APS Morph 3 | 15.5 g | 309 (AC) |
Max’s Beta pump | 10 g | 302 (AC) |
Musclepharm Arnold Iron Pump | 6 g | 242 (AC) |
Musclepharm Assault | 14.5 g | 234 (AC) |
BSN N.O. Explode | 18.5 g | 193 (AC) |
Cellucor C4 (explosive energy) | 6.5 g | 182 (AC) |
Optimum Nutrition Gold Standard | 10 g | 180 (Tea/Coffee extract) |
Vital Strength 16:00 Nitroxl | 15 g | 144 (Unknown) |
Define-8 | 3.2 g | 129 (AC) |
Optimum Nutrition Essential Amino Energy | 9 g | 111 (Green Tea/Coffee extract) |
BSc K-OS Gold Label | 6 g | 103 (AC) |
Musashi Re-Activate | 15 g | 91 (AC) |
Fat loss supplements† | ||
BPM Labs Annihilate | 5 g | 200 |
BSc Hydroxyburn Shred | 5 g | 47 |
BSc Hydroxyburn Shred Ultra | 5 g | 156 |
BSc Hydroxyburn Clinical | 1 tablet | 50 |
EHP Labs Oxyshred | 4.5 g | 150 (Raspberry) |
Factionlabs Deficit | 8 g | 250 |
Optimum Nutrition Burn Complex | 5 g | 250 |
AC = Anhydrous (Pure) Caffeine, * values taken from2, † values taken from product label