Coffee is a stimulant for a break between meals. Many people appreciate the revitalising effect of coffee drinks as a pick-me-up in the morning or after lunch. The ingredient caffeine is responsible for the stimulating effect.
"Coffee is often labelled as the culprit. However, scientific studies prove that drinking coffee in reasonable quantities (2 to 3 cups a day) can have a positive effect. According to scientific studies, coffee in no way promotes the occurrence of heart disease. My tip: If you fall into a hole before sport, a cup of coffee can give you a boost. If you feel exhausted during the competition, you can energise yourself for the final spurt with a caffeine gel." Judith Haudum, nutrition expert
Correction:
Unfortunately, a mistake crept into our coffee test "The little kick" in BIKE 4/2016 on page 20. Or rather, in the database that we and our nutrition expert accessed. Due to the pressure of deadlines, we didn't scrutinise the caffeine information. Of course, cappuccino and latte macchiato contain just as much caffeine as an espresso, just less concentrated.
Caffeine content depends on various factors
The caffeine content of a cup of coffee/espresso depends on the type of coffee bean or blend (Robusta beans have a higher caffeine content than Arabica beans), the amount of coffee used per serving and the preparation method. We referred to the information provided by the European Food Safety Authority (EFSA).
Coffee with coffee cream (150 ml)
Energy: approx. 40 kcal
Caffeine: approx. 48-104 mg*
Probably the most drunk type of coffee of all. However, it is less useful immediately before or during exercise. Coffee cream contains at least 10% fat and keeps the gastrointestinal tract busy for longer than milk. The expert advises: coffee with less milk is the better choice before and during exercise. Coffee cream also provides more calories. Two tablespoons full have around 40 kcal. The caffeine content is high and has an energising effect.
Espresso (approx. 40 ml)
Energy: 0 kcal
Caffeine: approx. 28-76 mg*
It is the classic coffee among cyclists. And not without reason. Espresso is well tolerated due to the lack of milk or cream and provides caffeine of approx. 28-76 mg in the smallest amount. The expert advises: good before and during exercise. The calorie content is zero, provided you avoid sugar.
Latte macchiato (300 ml)
Energy: 138 kcal
Caffeine: approx. 28-76 mg*
The latte macchiato is served in a large glass. The high milk content can have a negative effect on digestion, especially before and during exercise. The high quantity also increases the calorie content (approx. 138 kcal). An espresso also provides the caffeine here. The expert advises: not for bikers who are sensitive to milk or want to lose weight.
Cappuccino (120 ml)
Energy: 40 kcal
Caffeine: approx. 28-76 mg*
As we all know, cappuccinos contain an espresso and a lot of milk - not everyone can tolerate this. Even people without lactose intolerance can feel this in their stomach because milk is generally difficult to digest. An espresso is therefore more suitable for a break on a tour. The caffeine content remains the same as with an espresso, latte or Americano. The calorie value (40 kcal) is okay.
Café Americano (120 ml)
Energy: 0 kcal
Caffeine: approx. 28-76 mg*
The espresso without milk and cream, prolonged with hot water, facilitates digestion. Good for people with lactose intolerance and milk intolerance. It is therefore ideal before and during a bike tour. In addition, the calorie content is almost zero due to the absence of milk or cream. In some restaurants and cafés, the Americano is also prepared with a double espresso and a correspondingly higher caffeine content.
* Caffeine information according to EFSA European Food Safety Authority
Laurin Lehner
Editor
