Caffeine in Red Bull vs Coffee For Active Individuals

These days, I’ve got a bit of a love hate relationship with caffeine, coffee and Red Bull. I distinctly remember the day I learnt more about the effects of caffeine when related to fitness and doing the comparison of caffeine in red bull vs coffee. 

Spoiler alert: the amount of caffeine in Red Bull is measurable and standardised whereas you literally have no idea how much caffeine is in your daily cups of coffee. But we’ll get into that in detail a little later. 

There was a time when coffee and caffeine were integral to my fitness routine and daily life. Whether it was fuelling my runs, providing me a boost before a ride or just to help me feel alert on the days I was a little low in energy.

Coffee is my first go-to when I’m looking for a caffeine hit, but that’s because I enjoy the process of making it, the smell and the taste. 

But before I knew the answer myself, I was always curious about how coffee compares to energy drinks like Red Bull, particularly when it comes to energy levels, health effects, and the amount of caffeine they deliver.  

So in this post, we’re gonna dive into the caffeine content of coffee and Red Bull, their potential health benefits, and how they affect the human body. Whether you’re looking for a quick boost of energy, a healthier choice, or insights into caffeine’s stimulating effects, this guide will help you decide which is the better choice for your needs.

Caffeine & Coffee To Fuel Fitness 

When it comes to caffeinated drinks, coffee has always been my favourite. My outdoor rides and cycling sessions literally revolve around coffee; finding the coffee shops for mid-ride snacks, and sometimes adding caffeine-enhanced gels etc for a little extra push.

Similarly, during long-distance running (half marathons so far for me), I rely on my fav caffeinated Clif Shot Bloks to help me sustain my energy levels.  

For early starts or times when I feel drained, I might turn to caffeinated beverages like pre-workout drinks. However, I don’t drink large amounts of caffeine daily.

I stick to general guidelines of one caffeinated product per day and aim to take breaks from caffeine consumption to maintain its stimulating effects. This moderation is essential, especially since caffeine can limit iron absorption—a concern for me as someone who often struggles with anaemia.  

How Much Caffeine in RedBull vs Coffee?

The amount of caffeine in a typical cup of coffee can vary significantly based on many factors including the type of coffee bean and brewing method. On average, an 8-ounce (240 ml) cup of coffee contains 95–200 milligrams of caffeine, with some reports showing even higher levels depending on the ground coffee beans used. That’s a massive range, right?! 

In contrast, a single 8.4-ounce can of Red Bull contains 80 mg of caffeine, making it more consistent but generally lower in caffeine than coffee. This consistency can be useful for people who want to know exactly how much they’re consuming.  

Interestingly, cacao beans, used to make chocolate, also contain caffeine, but in much smaller amounts. While they’re not as energising as coffee or energy drinks, they serve as another natural source of this widely consumed stimulant.  

Sugar Content and Other Ingredients

Coffee and Red Bull are both awesome choices for an energy boost, but you do need to keep sugar levels in mind as they differ significantly. 

While both coffee and Red Bull offer an energy boost, their nutrient content and sugar levels differ significantly. 

Sticking to plain black coffee is the easiest way to avoid any added sugars or artificial sweeteners. It pretty much offers a healthier choice for maintaining stable energy levels in the long run and is usually still “allowed” on most eating regimens including Whole30. 

Coffee is also rich in various phenolic compounds, which can offer potential health benefits, including improved cognitive functions*and reduced risk of certain diseases. 

While Red Bull is a popular energy drink, it’s designed for convenience and provides a predictable caffeine hit. However, a regular Red Bull contains 27 grams of sugar, equivalent to about 6 teaspoons of sugar.

This can lead to a quick spike in energy levels, followed by sugar crashes, which may leave you feeling worse than before. Red Bull also includes B vitamins (such as vitamin B6 and vitamin B12) and taurine, an amino acid that supports physical performance and energy production.  

For those looking to reduce their sugar intake, sugar-free Red Bull and other sugar-free energy drinks are alternatives, but some contain artificial sweeteners, which come with their own set of negative side effects for some people.  

Health Considerations Consuming Caffeine 

When it comes to caffeine intake, moderation is crucial, especially for healthy adults. Consuming large amounts of caffeine can cause negative effects, such as increased heart rate, high blood pressure, and even chest pain. Pregnant women, younger people, and those with certain health conditions, such as heart disease, should be particularly cautious about their quantity of caffeine and sugar intake.  

I kid you not, I know two people that have had to take themselves off to hospital – one who consumed too much in a short space of time, and one who had heart issues and consumed a can of Coke without realising it had caffeine in it. 

Coffee’s caffeine levels can vary dramatically, but its lack of added sugars and soft drinks-style additives makes it a better choice for those prioritising long-term health. Meanwhile, Red Bull, while convenient, can contribute to excessive grams of sugar if consumed on a regular basis.  

How Genetics Impact Caffeine’s Effects  

Did you know that how your body processes caffeine is influenced by your DNA? I discovered this when I had a DNA analysis done by myDNA, which revealed that I’m a “normal metaboliser” of caffeine. This means I feel its effects, such as mental alertness and stimulating effects, about 45 minutes after consumption, with the energy boost lasting for 6–8 hours.  

This means I rarely drink coffee or caffeinated drinks after 2-3pm as the effects can linger and affect me falling to sleep. Recently I drank the most delicious Fiery mango caffeinated drink from TENZING that kept me awake all night with 160mg of caffeine. I think it was the combination of too much caffeine and not hydrating well (inc sweating from exercise).. lesson learnt. 

For some people, caffeine can have a stronger or weaker impact depending on their genetic makeup. It’s even possible to speed up the metabolism of caffeine using natural inducers, such as cruciferous vegetables, but this only works if you have specific genetic variations.  

Popular Beverages: Coffee, Red Bull, and Beyond  

Both coffee and Red Bull are popular drinks, but they do, in my opinion, cater to slightly different audiences. Coffee is a versatile beverage with different flavours and preparation methods, from espresso shots to lattes. Red Bull and similar Monster Energy Drinks or TENZING focus on convenience and appeal to young adults and athletes seeking a quick boost of energy.  

While coffee offers a more customisable experience, energy drinks like Red Bull are ideal for those on the go. However, the caffeine content of coffee is generally higher, making it the better choice for sustained energy without the sugar crashes.  

Which Is Right for You?  

Choosing between coffee and Red Bull ultimately comes down to your personal preferences, lifestyle, and health priorities.  

If you’re looking for a healthier choice, plain black coffee is hard to beat. It contains no added sugars, offers potential health benefits from its various phenolic compounds, and provides a natural, sustained energy boost. 

For those needing convenience and a predictable serving size of caffeine, a can of Red Bull or sugar-free energy drinks can provide a reliable alternative. However, be mindful of the grams of sugar or artificial sweeteners present.  

As someone who (sometimes) relies on caffeine to fuel my workouts and maintain mental alertness, I’ve found that both coffee and Red Bull have their place. But for the long run, coffee wins out as my better choice.  

Coffee and Red Bull are two of the most popular beverages in the world, but they serve different purposes. Whether you’re fuelling a workout, starting your day, or looking for a quick pick-me-up, understanding the caffeine levels, nutrient content, and potential health benefits of these drinks can help you make an informed decision.  

What’s your favourite way to enjoy caffeine? Do you prefer the customisability of coffee or the convenience of energy drinks? Let me know in the comments below!  

Elle