If you're thinking about cold brew instead of a pre-workout powder or an energy drink, the useful comparison is the label: how much caffeine, how much sugar, and what else is in it. This page covers what the research says about caffeine and exercise, how the common options compare on their published labels, and what to check before you drink anything before training.
What the Research Base Looks Like
The International Society of Sports Nutrition (ISSN) position stand on caffeine and exercise performance (Guest et al., 2021) is the standard reference document. Among its summary points:
- Caffeine has consistently been shown to improve exercise performance in studies using 3 to 6 mg per kilogram of body mass, and very high doses (around 9 mg/kg) are associated with a high incidence of side effects.
- The most commonly used timing in studies is 60 minutes before exercise.
- Energy drinks and pre-workout supplements containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.
- Responses vary between individuals, and side effects such as disrupted sleep or anxiety vary too.
Those are findings from study groups, not a dose recommendation. Individual response varies a lot, so talk to a healthcare provider about what makes sense for you.
Can vs. Powder: The Practical Differences
Whatever the caffeine source, people tend to choose a format for practical reasons:
- Taste and texture. A canned cold brew is a cold drink that tastes like coffee. A powder needs mixing.
- Portability. A shelf-stable can goes in a gym bag. Powder needs the tub, a scoop, a shaker and water.
- A number on the label. A labeled can states its caffeine per can. With a scoop, the amount depends on how full the scoop is.
Reading a Pre-Workout Label
Some supplement labels list a "proprietary blend" with a total weight rather than the amount of each ingredient. If you want to know exactly what you're taking, look for a label that lists each ingredient's amount, and check the total caffeine.
Label Comparison
| Product | Serving | Caffeine | Sugar | Source |
|---|---|---|---|---|
| Bare Brew Cold Brew | 12 fl oz can | 320mg | 0g | Bare Brew label |
| Red Bull Energy Drink | 8.4 fl oz can | 80mg | 26g | caffeine, sugar |
| Red Bull Energy Drink | 12 fl oz can | 114mg | 37g | caffeine, sugar |
| Celsius | 1 can | 200mg | See label | Celsius |
| Energy drinks in general | 16 fl oz | 54 to 328mg | Varies | FDA |
| Regular brewed coffee | 12 fl oz | 113 to 247mg | 0g if black | FDA |
| Pre-workout powders | 1 scoop | Varies by product | Varies | Check the supplement facts panel |
Figures checked October 30, 2026. Brands change formulas, so check the can or tub in front of you.
Cold Brew vs. Energy Drinks on the Label
Three things are worth comparing:
Sugar: According to Red Bull, a 12 fl oz can of Red Bull Energy Drink contains 37g of sugars. The FDA's Daily Value for added sugars is 50 grams a day on a 2,000 calorie diet (FDA). If you're tracking carbohydrate or calories, check the Added Sugars line.
Caffeine per can: The FDA says energy drinks generally have 54 to 328mg of caffeine per 16 fl oz, and most U.S. energy drinks list the total caffeine from all sources on the label. Find the number on the can.
Ingredient lists: Many energy drinks list ingredients such as taurine, guarana or added vitamins. Whether you want those is a personal call. The point is to know what you're buying.
Count Your Whole Day
FDA says up to 400mg a day is an amount not generally associated with negative effects for most healthy adults (FDA). The FDA also notes wide variation in how sensitive people are to caffeine, and that some conditions and medications increase sensitivity. Add up coffee, energy drinks and pre-workout across the day. If you are caffeine-sensitive, new to caffeine, under 18, pregnant or nursing, or you manage a heart or blood-pressure condition, ask your doctor first.
If you train late, keep in mind that caffeine reaches its peak level in the blood within about an hour and its effects can be felt for four to six hours, according to MedlinePlus.
Frequently Asked Questions
What should you look for in a pre-workout drink label?
The total caffeine in milligrams, the Added Sugars line, and an ingredient list that shows the amount of each ingredient rather than a proprietary blend. Compare the caffeine with what your doctor says is right for you, not with how "strong" the packaging claims it is.
How much caffeine is in a can of Bare Brew?
320mg per 12 fl oz can, about 26.7mg per fluid ounce. It is not recommended for children, people who are pregnant or nursing, or anyone sensitive to caffeine.
What caffeine amounts has exercise research used?
The ISSN position stand reports performance effects in studies using 3 to 6 mg per kilogram of body mass, with the most common timing 60 minutes before exercise. That describes research, not a recommendation. Ask a healthcare provider about your own intake.
How much caffeine does FDA say is OK in a day?
FDA says up to 400mg a day is an amount not generally associated with negative effects for most healthy adults. Sensitivity varies, and some conditions and medications increase it.
How does cold brew compare to energy drinks?
Check the labels. According to Red Bull, a 12 fl oz Red Bull has 114mg of caffeine and 37g of sugars. Celsius states 200mg of caffeine per can. The FDA says energy drinks generally range from 54 to 328mg per 16 fl oz. A 12 fl oz can of Bare Brew lists 320mg of caffeine and 0g sugar.
Related reading:
- How Much Caffeine Is in Cold Brew?
- Cold Brew vs Energy Drinks
- Powerlifters, Caffeine and Cold Brew: What the Research Says
- Hyrox Caffeine Strategy: What the Research Says
- How to Reset Your Caffeine Tolerance
About Bare Brew
Bare Brew is our own product. No sugar. No dairy. Bare ingredients, a special blend of coffee and water. Each 12 fl oz can has 320mg of caffeine, 20 calories, 0g sugar and 5g total carbohydrate, made with filtered water and Honduran Arabica. A 12-pack is $53.99 ($4.50 a can). Shipping is $8.99 flat on every order — no minimums. See the label and current prices.
Sources: Guest NS, et al. "International society of sports nutrition position stand: caffeine and exercise performance." J Int Soc Sports Nutr. 2021;18:1. U.S. Food and Drug Administration, "Spilling the Beans: How Much Caffeine Is Too Much?" and "Added Sugars on the Nutrition Facts Label." MedlinePlus, "Caffeine." Red Bull and Celsius figures from the brands' own pages linked in the table, checked October 30, 2026.
This article is general information, not medical advice. Bare Brew is a coffee drink, not a treatment for any condition. Each 12 fl oz can has 320mg of caffeine. It's not recommended for children, people who are pregnant or nursing, or anyone sensitive to caffeine. If you take medication or have a health condition, talk to your doctor about caffeine.
