Caffeine : How Much Caffeine Is Safe For Exercise?

Discount Supplements 

Caffeine is often at the centre of much discussion, it is consumed by millions, if not billions of people worldwide and is the considered the most commonly consumed drug on the planet…yup, caffeine is technically a drug. Caffeine isn’t considered at all dangerous, at least not to grown adults, recommendations on its use vary from person to person and is ill advised in children, and some adolescents. The European Food Safety Authority (EFSA) recently had a meet that addressed safe upper limits of caffeine, in truth there were minimal changes with the recommendation being to not exceed 400mg of caffeine a day and 200mg in a single session i.e. within 2 hours.

This figure may seem low considering a medium filter coffee can contain around 110mg of caffeine and a standard cup of instant coffee delivering approx. 80mg. It was recommended that a pregnant women not consume more than 200mg caffeine in order to minimise risk to baby, and some specific thoughts were paid to young adults who train or go out on drinking sessions that see them mixing alcohol and caffeine beverages.

Specifically, those people who consume caffeine before the gym/ exercise are generally considered safe to consume approx. 3mg caffeine per kg bodyweight, so long as this is within 2 hours before exercise and ‘under normal environmental conditions’. Like with most things though, common sense prevails, it is prudent to remember that these are recommendations only and do not factor individual dispositions such as caffeine sensitivity or underlying heart defects, so do be careful and listen to your body.

Source, (2015). EFSA adopts caffeine opinion. Retrieved 6th May, 2015, from



About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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