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How much caffeine is in a pre-workout?

Most pre-workouts contain between about 100 and 400 mg of caffeine per serving, and a review of the 100 best-selling products found an average of roughly 250 mg. The FDA cites 400 mg a day as an amount not generally associated with negative effects for healthy adults, so a single scoop can take up a big share of your daily total. Sí Quema has 200 mg per scoop, printed on the label.

Key takeaways

How much caffeine do most pre-workouts have?

Somewhere between 100 and 400 mg per serving, with the typical product landing around 250 mg.

In 2019, researchers looked at the Supplement Facts panels of the top 100 best-selling pre-workout products. Caffeine showed up in 86% of them, with an average listed amount of 254 mg per serving.

A separate Australian study went further and tested what was actually in the tub. Across 15 popular pre-workouts, measured caffeine ranged from 91 to 387 mg per serving. Some products contained as little as 59% of the caffeine on the package and some as much as 176%. Only 6 of the 15 labels listed caffeine content at all.

How much caffeine is too much?

For most healthy adults, the FDA cites 400 mg a day as an amount not generally associated with negative effects.

That's a daily total from every source, not a per-drink number. The FDA also notes that sensitivity varies a lot from person to person, and that some conditions and medications can make people more sensitive to caffeine. It warns that toxic effects like seizures can be seen with rapid consumption of around 1,200 mg, which is why pure, highly concentrated caffeine powders are a serious risk.

The NIH Office of Dietary Supplements adds that heavy use, 500 mg a day or more, might actually hurt rather than help physical performance. It lists insomnia, restlessness, nausea, a fast heart rate and arrhythmia among caffeine's possible adverse effects.

How does 200 mg of caffeine compare to coffee?

200 mg is roughly two 8-ounce cups of brewed coffee, or about one 12-ounce cup on the stronger end.

  • Brewed coffee, 12 oz: typically 113 to 247 mg (FDA).
  • Brewed coffee, 8 oz: MedlinePlus puts four 8-ounce cups at about 400 mg, or roughly 100 mg per cup.
  • Energy drinks, 16 oz: generally 54 to 328 mg (FDA).
  • Decaf coffee, 8 oz: typically 2 to 15 mg (FDA). Decaf isn't caffeine-free.

So if you drink a large coffee in the morning and a 200 mg pre-workout in the afternoon, you could be near or past 400 mg before dinner. That's why Sí Quema's label says not to combine it with other caffeine.

How much caffeine do studies use for exercise?

Research on caffeine and exercise usually uses about 3 to 6 mg per kilogram of body weight, though lower amounts have been studied for mental performance.

The International Society of Sports Nutrition's position stand says caffeine has consistently been shown to improve exercise performance at 3 to 6 mg/kg, and that lower doses of around 200 mg were reported to improve cognitive processes associated with exercise. The NIH fact sheet describes a similar range of about 2 to 6 mg/kg.

Here's the quick math. A 150-pound person weighs about 68 kg, so 200 mg works out to roughly 2.9 mg/kg. At 200 pounds (about 91 kg), it's around 2.2 mg/kg. The ISSN also stresses substantial differences between individuals in how much caffeine affects them, so body weight is only part of the picture.

How much caffeine is in Sí Quema?

Sí Quema has exactly 200 mg of caffeine per 4.5 g scoop, listed on the Supplement Facts panel.

That puts it below the market average of about 250 mg, at half of the FDA's 400 mg daily reference. The caffeine is paired with 350 mg of L-theanine and 500 mg of L-tyrosine for focus*, and all 9 ingredients are printed with their doses.

If you're new to pre-workouts or sensitive to caffeine, start with half a scoop (about 100 mg) and see how you feel.

How do you pick the right pre-workout caffeine dose?

Read the label, count every source of caffeine in your day, and start low.

  1. Find the number. If a label doesn't list caffeine in milligrams, you don't know what you're taking.
  2. Add up your day. Coffee, tea, soda, energy drinks and other supplements all count toward that 400 mg reference.
  3. Start with half a serving. See how you respond before taking a full scoop.
  4. Watch the clock. Insomnia is one of caffeine's listed side effects, so think about timing if you train at night.
  5. Check with your doctor if you have a medical condition or take medication.

200 mg caffeine per serving · 18+

Want a pre-workout with the caffeine dose printed right on the tub? Take a look at the Sí Quema pre-workout collection.

Sources

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.