Pre-workout gummies vs powder: 150 mg caffeine explained

Two Jolie Pre-Workout gummies contain 150 mg of caffeine, within the range the US Food and Drug Administration (FDA) gives for a 12-ounce (about 355 ml) cup of brewed coffee. Gummies give you that amount pre-measured, with no shaker. Powders let you adjust the scoop, but make it easier to take more than you meant to. Here's how 150 mg compares, when to take it, and who should skip it.

What's in two gummies

Per serving of two gummies, the label lists: caffeine 150 mg (from green tea), beta-alanine 500 mg, beetroot extract 100 mg, organic maca root extract 50 mg, green tea extract 50 mg, organic rhodiola root extract 50 mg, guarana extract 40 mg, lion's mane extract 25 mg and vitamin B12 25 mcg. A serving has 10 calories, 2 g of carbohydrate and 0 g of sugar. It's peach-flavoured and sweetened with stevia leaf extract.

150 mg in context

The FDA gives these typical amounts for 12-ounce drinks:

• Brewed coffee: 113–247 mg
• Black tea: 71 mg
• Green tea: 37 mg
• Caffeinated soft drinks: 23–83 mg

So two gummies sit at the lower end of a mug of brewed coffee. If you drink karak, Arabic coffee or energy drinks, count those too: caffeine from every source adds up.

How much caffeine is too much?

The European Food Safety Authority (EFSA) says that, for healthy adults:

• single doses of up to 200 mg from all sources do not raise safety concerns, including when taken less than two hours before intense exercise;
• up to 400 mg a day, spread through the day, does not raise safety concerns, except in pregnancy;
• doses of 100 mg close to bedtime may affect sleep in some adults.

The FDA also cites 400 mg a day as an amount not generally associated with negative effects for most adults, while noting that people vary widely in how sensitive they are to caffeine and how quickly they clear it.

Two gummies are 150 mg. Add a coffee shortly before and you could pass 200 mg in one go. The label says do not exceed two gummies per day, and that limit is worth keeping.

When to take it

The label says two gummies 20–30 minutes before your workout. For context, the International Society of Sports Nutrition (ISSN) notes in its caffeine position stand that 60 minutes before exercise is the most common timing in research, and that the right timing likely depends on the source of caffeine: caffeine gum, for example, may need a shorter wait than capsules.

If you train in the evening, remember that caffeine close to bedtime can affect sleep in some adults. An earlier session, or skipping Pre-Workout on late nights, may suit you more.

What about the tingle?

Beta-alanine can cause a tingling feeling on the skin. The ISSN's beta-alanine position stand names tingling as the side effect reported in studies, and notes it can be reduced by taking lower, divided doses (1.6 g). Two Jolie gummies hold 500 mg.

Gummies or powder?

Both get caffeine in before training. The differences are practical:

With any powder, read the caffeine figure per scoop before you buy, and level the scoop. With any gummy, check how many pieces make one serving.

Who should skip it

• Anyone under 18. We don't recommend Pre-Workout for under-18s.
• Anyone pregnant, trying to conceive or breastfeeding. The FDA advises talking to your healthcare provider about caffeine at these times.
• Anyone sensitive to caffeine. The FDA notes that some medical conditions and some medicines make people more sensitive to it.
• Anyone with a medical condition or taking medication, unless their doctor has agreed.
• Anyone who has already had a lot of caffeine that day.

Pairing with creatine

Pre-Workout before training, Creatine after: that's how The Workout bundle is set up, at AED 179 for both jars instead of AED 198 bought separately (UAE only). The Creatine jar contains no caffeine. Our guide to creatine gummies vs powder covers that side.