How to get the most caffeine out of coffee?

In this brief text we will give you the answer to the question: “How to get the most caffeine out of coffee?”. Also, we will discuss the recommended daily amount of caffeine and the beneficial compounds of coffee. In addition, we will discuss whether brewed coffee or espresso has more caffeine.

How to get the most caffeine out of coffee?

In order to get the most caffeine out of coffee, you should choose a light roast, finely ground, use the golden ratio, and drink an espresso.

Caffeine originally found in raw beans, represented three-dimensionally in the photo to the side, ends up being partially decomposed during coffee roasting, however, in that set of intermediate reactions, the same is formed. Grains that have a more intense roasting point have lower caffeine content than others with a lighter point.

The classic espresso service, which is that of the Italian School, works in a proportion known as 1:4, as 7 grams (= 1/4 of an ounce-weight or 28 grams) of powder are used for 30 ml (= a liquid ounce ) of drink. This represents a concentration equivalent to 25% w/v.

Taking into account fluctuations due to the roasting process, a 30 ml cup of espresso should contain between 30 to 50 mg of caffeine.

What is the recommended daily amount of caffeine?

According to the U.S. Food and Drug Administration (FDA) you should not consume more than 400 mg of caffeine a day, that is, a maximum of 4 cups of coffee.

The amount to have a greater mood and brain stimulation effect varies from person to person, but normally from a small cup with 60 ml of coffee you already have an increase in mood and disposition, and this effect lasts about 4 hours .

To lose fat, the ideal is to take about 3 mg of caffeine for every kg of weight. That is, a person weighing 70 kg needs 210 mg of caffeine to stimulate fat burning, and they should drink about 360 ml of coffee to have this effect. 

However, it is important to remember that you should not exceed 400 mg of caffeine per day, even if the weight calculation exceeds this amount, which gives about four 150 ml cups of brewed coffee.

In addition, people who are more sensitive to caffeine should avoid drinking coffee for about six hours before bed so that the drink does not interfere with sleep. Side effects appear when the recommended amount is exceeded, and symptoms such as stomach irritation, mood swings, insomnia, tremors and heart palpitations may appear.

It is also worth keeping an eye on the caffeine concentration of these other drinks:

  • Black tea – A cup of tea (230 ml) has around 85 mg
  • Green tea – A cup of tea (230 ml) has around 50 mg
  • Mate tea – A cup of tea (230 ml) has around 30 mg
  • Cola flavored soft drinks – one can (350 ml) has about 30 mg
  • Energy drinks – One can (250 ml) has about 80 mg

Espresso or brewed coffee: Which has more caffeine?

Brewed coffee has more caffeine than espresso, contrary to what we think. Regardless of the type, brewed coffee or espresso coffee, with sweetener or sugar, industrialized or organic, the whole world loves coffee. 

It is still part of an infinite amount of recipes for food, drinks, sweets and other delicacies that make this delicacy one of the national preferences. Unfortunately, due to health-related circumstances, caffeine, present in abundance in coffee, ends up being restricted for some people because of its properties. 

In general, we are used to brewing coffee and espresso. They are given these names because of the way they are prepared from the same powdered coffee.

What are the beneficial components of coffee?

In addition to caffeine, coffee also has several other nutrients that can be extremely beneficial to health, caffeine represents a maximum of 2.5%. There are differences between the amount of nutrients in espresso and strained. However, it is minimal. Below are the main nutrients found in coffee:

  • Chlorogenic acids: With antioxidant function, it represents 7 to 10% in coffee. These substances are also antibacterial, antiviral, and antihypertensive
  • Niacin: B-complex vitamin
  • Minerals: Potassium, magnesium, sodium, iron, calcium, manganese, rubidium, zinc, copper, strontium and others
  • Amino acids: alanine, asparagine, arginine, cysteine, glycine and others
  • Lipids: such as triglycerides and free fatty acids
  • Sugars: sucrose, glucose, fructose, arabinose, galactose, maltose and polysaccharides

Conclusion

In this brief text we gave you the answer to the question: “How to get the most caffeine out of coffee?”. Also, we explained the recommended daily amount of caffeine and the beneficial compounds of coffee. In addition, we discussed whether brewed coffee or espresso has more caffeine.

Citations

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
https://www.medicalnewstoday.com/articles/270202
https://pubmed.ncbi.nlm.nih.gov/25046596/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.