The amount of coffee used by baristas (they refer to this as a shot) varies and is not always 7 grams. If we following the logic behind extraction let’s say 30% can be fully extract from a coffee bean, and 2 gram of coffee powder is actually extracting from 6.67g of coffee bean. An 8-ounce cup typically contains between 65mg and 135mg of caffeine, average 70. Nestle reports that Nescafe 3 in 1 has 45-65 mg of caffeine per packet with an average of 50 mg. 4-PACK Nescafe 3-in-1 Original Blend and Brew Premix Instant Coffee (112 Sticks) What does this all mean for the athlete? Recently we found that caffeine in powder form or caffeine in coffee has similar effects on endurance performance. Coffee may be even more popular amongst athletes, in particular endurance athletes. The maximum amount of caffeine we should consume in a day is 600mg, which would mean six to eight cups of instant coffee. Traditional coffee contains more caffeine than instant. Available from Amazon / Nescafé, Nescafé 4 Packs 3-in-1 Original Premix Instant Coffee Single Serve Packets - Total 112 Sticks If someone wants to calculate, there is caffeine content per gram of coffee. In another Australian study by Dr Ben Desbrow and the team from Griffith University in Australia different coffees were compared from a large number of vendors. Smaller runners benefit more from nutrition during a marathon, {"items":["5fa83eb0fd2a300017e36b66","5fa6a128e61ab0001748b3ba","5f9e5523d2a74f0017c2ad57","5f7ff6c0f703eb00176edd7d","5f9d402be3a1830017483c88","5f6af32a89d9970017a6284e"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":12,"galleryMargin":0,"scatter":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCubeRatio":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_BELOW","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":140,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":1,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":292,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(226,223,223,0.75)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","textsVerticalPadding":-15,"targetItemSize":292,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":140,"externalInfoWidth":0},"container":{"width":254,"galleryWidth":266,"galleryHeight":0,"scrollBase":0,"height":null}}, 30 YEARS OF EXPERIENCE IN SPORTS NUTRITION AS A RESEARCHER, EDUCATOR, PRACTITIONER, CONSULTANT AND ATHLETE.