Cyclists choosing a caffeine serving without sugar
If you want caffeine from a drink but not sugar from the can, compare the complete serving. Red Bull states 80 mg caffeine per 250 ml Sugarfree can; Monster states 150 mg per 500 ml Ultra can.
Who is this choice for?
Cyclists planning a longer ride
If your ride lasts more than 90 minutes, plan fuel separately from a zero-sugar drink. British Cycling advises additional fuel for sessions beyond that duration, alongside a plan for fluids.
Cyclists keeping track of caffeine
If you also have coffee, tea or caffeinated gels, add those to the caffeine in your drink. The European Food Safety Authority’s caffeine assessment considers intake from all sources, not one can in isolation.
What should you check?
Decide whether you need a caffeinated drink, ride fuel or both; then compare the exact cans you might take.
Sugar-free energy drink
Choose it when: You want a stated caffeine serving without sugar from the can.
Plan separately: A sugar-free drink does not replace carbohydrate fuel for a longer ride.
Carbohydrate fuel and fluids
Choose it when: The ride’s duration or intensity calls for fuel as well as hydration; British Cycling advises additional fuel for sessions over 90 minutes.
Bear in mind: A carbohydrate-containing drink will not meet a zero-sugar-drink preference, though fuel can be carried as food or gels instead.
| Priority | What to check | Your needs |
|---|---|---|
| Sugar | Read the exact variety’s ingredients and sugar declaration. Distinguish ‘no added sugars’ from ‘zero sugar’. | I want to know whether I am avoiding added sugar or all sugar in the drink; those are different requirements. |
| Caffeine | Compare caffeine per whole can, not just per 100 ml. Red Bull states 80 mg per 250 ml Sugarfree can; Monster states 150 mg per 500 ml Ultra can. | My drink needs to fit alongside any caffeine I get from coffee, tea or gels. |
| Ride fuel | Plan a carbohydrate source for longer sessions. British Cycling advises additional fuel for rides lasting more than 90 minutes. | For a long ride, I do not want my choice of caffeine drink to stand in for food, gels or a carbohydrate drink. |
| Fluids | Plan what you will drink during the ride; consider conditions and the rest of your fuelling plan rather than relying on an energy-drink can alone. | I need a fluid plan that works for the ride, whether or not I take a caffeinated drink. |
| Exact variety | Check the product name, ingredients and nutrition panel. Relentless lists sucrose in White Citrus, while Lucozade describes its Zero range as zero sugar. | A familiar brand name is not enough for me to identify a sugar-free, caffeinated option. |
Common buying mistakes
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Using a zero-sugar drink as the whole fuelling plan
A caffeine drink and carbohydrate fuel serve different purposes. British Cycling advises additional fuel for sessions over 90 minutes.
Choose food, gels or a carbohydrate drink for the ride as needed, and account for a sugar-free energy drink separately.
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Comparing caffeine without checking the can size
Red Bull states 80 mg caffeine in a 250 ml Sugarfree can; Monster states 150 mg in a 500 ml Ultra can. A per-100 ml figure alone does not tell you what you would consume by finishing the can.
Read the caffeine amount for the complete container and include other caffeine sources in your plans.
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Assuming similar-looking drinks have the same ingredients
Relentless lists sucrose in White Citrus, so that variety does not meet a strict no-added-sugar requirement. Lucozade describes Zero as a zero-sugar soft-drink range; its name alone does not establish a caffeine serving.
Check the exact flavour’s ingredients, sugar declaration and caffeine information.
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Buying a multipack before trying a serving
Flavour, carbonation and caffeine tolerance can affect whether a drink works for you during a ride.
Try the drink during training alongside your planned food and fluids, rather than using it for the first time at an event.
Relevant brand references
Red Bull
Red Bull Sugarfree offers a stated caffeine amount in a 250 ml can.
- Red Bull states that each 250 ml Sugarfree can contains 80 mg caffeine.
- For a longer ride, plan carbohydrate fuel and fluids separately from this sugar-free drink.
Monster
Monster Ultra is a zero-sugar option for someone considering a 500 ml can.
- Monster states that its 500 ml Ultra can contains 150 mg caffeine and zero sugar.
- Count that whole-can caffeine serving with other sources; plan longer-ride fuel separately.
Lucozade
Lucozade describes its Zero range as zero-sugar soft drinks.
- The range offers a zero-sugar drink to compare by its exact label.
- Check the chosen variety for caffeine and other relevant ingredients rather than assuming it serves the same purpose as an energy drink or cycling fuel.
Relentless
The White Citrus variety is a useful reminder to check ingredients at product level.
- Relentless publishes an ingredient list for White Citrus.
- That list includes sucrose, so White Citrus does not meet a strict no-added-sugar requirement.
Joybuy drink options
These drinks offer different pack sizes and label claims to check when choosing a drink for a cycle. Keep the drink choice separate from your plans for ride fuel and fluids.
No image availableRed Bull Sugarfree Energy Drink 250 ml, four-pack
For a smaller stated caffeine serving, Red Bull says each 250 ml Sugarfree can contains 80 mg caffeine. Plan longer-ride fuel separately.
No image availableCELSIUS Watermelon Strawberry, 12 × 355 ml
If you are considering this 355 ml format, check the exact pack’s sugar and whole-serving caffeine information against your drink and fuelling plans.
No image availableMonster Energy Ultra Zero Sugar, 6 × 4 × 500 ml
For a 500 ml zero-sugar can, Monster states that Ultra contains 150 mg caffeine per can. Count that serving alongside other caffeine and plan ride fuel separately.
No image availableMonster Energy Green Zero Sugar, 12 cans
For this Green Zero Sugar variety, check the exact can’s caffeine serving before including it in a cycling plan. The pack contains 12 cans.
No image availablePerfectTed Matcha Energy Very Cherry, 4 × 250 ml
If your requirement is zero sugar rather than no added sugars, check the nutrition panel before choosing this 250 ml variety. Plan longer-ride fuel and fluids separately.
Questions about drinks for cycling
Can a sugar-free energy drink be my cycling fuel?
Do not rely on one as your only fuel for a longer ride. British Cycling advises additional fuel for sessions lasting more than 90 minutes; plan a carbohydrate source and fluids separately from a sugar-free caffeine drink.
How do I choose between a 250 ml and a 500 ml can?
Compare caffeine in the complete can and count your other caffeine sources. Red Bull states that a 250 ml Sugarfree can contains 80 mg caffeine, while Monster states that a 500 ml Ultra can contains 150 mg; the larger serving will not suit everyone’s caffeine plans.
Do I need to plan fluids as well as a sugar-free energy drink?
Yes, plan what you will drink for the ride rather than treating an energy-drink can as the whole hydration plan. The amount and type of fluid depend on the ride and conditions; British Cycling discusses hydration alongside fuelling for cycling sessions.
Does zero sugar mean caffeine-free?
No. Red Bull states that its Sugarfree can contains 80 mg caffeine per 250 ml, and Monster states that its zero-sugar Ultra contains 150 mg per 500 ml. Check the exact variety and whole-can serving.