To know how much caffeine is in espresso, let’s first take a look at coffee. The average 12oz cup of coffee has about 120mg of caffeine. So what makes espresso different? The method of making espresso involves shooting pressurized, boiling water through contained coffee bean grounds. The grounds of espresso are usually ground much finer than they would be for drip or French press coffee. The fine grind allows more surface area of the coffee beans to be impacted by the water. Couple that with the added pressure in espresso making, and the result is a much more concentrated form of coffee. One ounce of espresso contains around 70mg of caffeine (1).
Espresso being more concentrated, and the fact that people generally sip a coffee, but instead quickly consume espresso, means that most people will feel the effects of 70mg caffeine in espresso sooner and more intensely than they would the 100mg caffeine from a sipped cup of coffee.
Energy drinks have many advantages and disadvantages compared to other forms of caffeine ingestion, but one of the main advantages is the ability to provide a high dose of caffeine with a great taste. The average 16oz Monster Energy Drink contains 160mg of caffeine, so roughly as much as a 16oz coffee. Monster makes both sugar sweetened, and sugar-free, which should be considered if you’re maintaining a diet.
Monster also makes higher caffeine versions that contain 200+ mg of caffeine. That puts them in the caffeine range of pre-workout and energy drink supplements like Energy Boost. Monster even makes a 300mg caffeine coffee version of their energy drink (2). This much caffeine should only be consumed by those that have a good handle on their caffeine tolerance, and don’t have any underlying health or heart conditions.
Prolonged use of caffeine, like many other drugs, will eventually cause your body to build a resistance to the drug. If you use caffeine multiple times per day, or are using extremely high amounts of caffeine, you will need more and more caffeine to get the same effects that you previously had. Going on a caffeine tolerance break can solve this issue (3).
Most people find that taking 2 weeks off of caffeine will return them to their previous state. For more regular users, they may need a longer break. Quitting caffeine, even temporarily, can be difficult, and cause fatigue and headaches. If you’re experiencing negative symptoms from stopping cold turkey you can try gradually reducing your daily caffeine dose until it reaches zero. It might not feel like it at first, but you can still build muscle just as effectively without caffeine.
Unfortunately there have been proven negative effects on babies of mothers that used caffeine while pregnant. A scientific study in 2021 found that even moderate amounts of caffeine can have negative results: Pregnant women who consumed the caffeine equivalent of as little as half a cup of coffee a day on average had slightly smaller babies than pregnant women who did not consume caffeinated beverages, according to a study by researchers at the National Institutes of Health. The researchers found corresponding reductions in size and lean body mass for infants whose mothers consumed below the 200 milligrams of caffeine per day — about two cups of coffee — believed to increase risks to the fetus. Smaller birth size can place infants at higher risk of obesity, heart disease and diabetes later in life (4).
The researcher leading the study said, “Until we learn more, our results suggest it might be prudent to limit or forego caffeine-containing beverages during pregnancy. It’s also a good idea for women to consult their physicians about caffeine consumption during pregnancy.”
On top of negative effects to the baby after birth, caffeine is also linked to an increase in miscarriages (5). “According to a 2015 meta-analysis, the risk of miscarriage rose by 19% for every increase of 150 mg per day of caffeine and by 8% for every increase of two cups of coffee per day.”
Erectile dysfunction (ED) is the inability to get and keep an erection firm enough for sex. Caffeine intake alone is not associated with erectile dysfunction and therefore the caffeine content contained within pre workout supplements cannot cause erectile dysfunction.
While pre workouts do not cause erectile dysfunction, you should always check the label on any pre workout supplement as they may contain other active ingredients beyond caffeine. Beware of energy supplements or pre workouts that do not list all of their ingredients along with dosages. A high quality energy supplement should leave nothing to speculation.
Some ingredients in pre workouts such as L-Arginine may actually have the side-effect of improving erections. However, if you are looking for a supplement to improve sexual performance there are specially formulated supplements for that purpose.
Among the effective and legal energy drugs, caffeine is one of the most widely used. Caffeine pills usually contain around 200mg caffeine, so about the same as a very strong cup of coffee, or energy drink.
Caffeine can increase mental sharpness, keep you more alert, and allow you to have the mental energy to reason through problems more. One of the main uses for caffeine pills is extended study sessions. Caffeine pills are quick and easy to take, and allow the user to push through fatigue and study late into the evening. Some people find that even after studying on caffeine they still have energy, and need to do intense exercise before they can go to sleep.