How to Create an Effective Home Made Pre-workout Supplement

Standing in the supplement aisle, I looked at the shelves of pre-workout pills with neon labels that promised superhuman pumps, laser focus, and explosive energy.

At that point, I began to question whether these supplements were actually improving my workouts or just giving me a rush of stimulants. Thus, I conducted some research.

I found that beneath those annoying labels are unnecessary fillers, mystery blends, and micro-doses meant to maximize profits rather than improve performance.

Just as unpleasant as the powder itself is the letdown.

However, what if it were possible to skip the hype and get right to the point of what makes a pre-workout effective? I'm referring to a handmade supplement blend that solely contains substances that have been studied and are at known dosages.

You might avoid the unknowns that lie in mass-produced pre-workouts in addition to saving money. Just a basic supplement that is suited to your fitness objectives, without any combative phrases.

In 2012, I began creating my DIY pre-workouts in my kitchen. I can therefore teach you how to make a powerful, reasonably-priced vitamin at home.

Get more out of your exercise and take charge of what you put into your body!

Disclaimer: Although I founded a fitness website, I am not a licensed specialist in supplements or nutrition. I can speak from research, experimentation, and personal experience. If needed, seek advice from a primary healthcare practitioner and conduct your research.

Advantages of Homemade Pre-Workout

Admittedly, purchasing a tub and using a scoop is far more convenient than creating a homemade pre-workout. Furthermore, it's difficult to compete with flavors like cherry cola and cotton candy.

However, there are a lot of benefits to the extra work.

Savings on Homemade Pre-Workout Equipment

You can buy ingredients in bulk for a do-it-yourself pre-workout, which can save you money over time but demand a larger initial outlay.

For example, purchasing a few basic ingredients usually costs between $50 and $70, but they last for around six months. In contrast, the price of a month's worth of commercial pre-workout can reach $50.

A DIY pre-workout costs approximately 60 cents per serving, but a brand-name one costs between $1 and $2.

Adaptable to Your Requirements

Since every person's physiology and fitness objectives are unique, why should pre-workout vitamins be the same for everyone? You can customize the combination to meet your needs by creating a personalized pre-workout.

You can switch between a low-stim mix for an evening workout or a high-caffeine, intensive session. Depending on your body size, intended results, or personal taste, you can even add or remove substances.

Total Openness and Authority

Not to be overlooked is transparency. You know precisely what goes into your pre-workout when you prepare it at home.

No more confusing labels that don't list dosages or components in alphabet soup that don't seem to have any use.

You have complete control over every component, guaranteeing that you get the right amounts of essential elements to produce tangible effects.

Top DIY Pre-Workout Substances

A few supplements with scientific support should be on your list of ingredients for your DIY pre-workout. Nearly all commercial pre-workouts contain these active substances.

• Coffee
• Alanine beta-alanine
• L-Arginine or L-Citrulline
• Creatine

Let's now examine the purpose and recommended dosage of each element separately.

Energy-Providing Caffeine

Caffeine's stimulant properties are typically thought of in relation to coffee, soda, or energy drinks. By attaching itself to adenosine receptors in the brain, it blocks signals of exhaustion and increases energy and attention.

Caffeine boosts strength and vertical jump power during resistance training, according to an independent evaluation of 20 studies. It's not only a mental boost, then.

Most pharmacies and convenience stores sell caffeine pills or powdered synthetic caffeine anhydrous. However, I like to take Guarana tablets if you prefer a natural source.

200 mg of caffeine, or about two cups of coffee, is considered a heavy dose. However, keep in mind that your body size and caffeine tolerance may necessitate varying amounts. Take care not to overindulge, particularly if you have a stimulant sensitivity.

Beta-Alanine for Long-Term Energy

An amino acid called beta-alanine helps increase muscle endurance when lifting weights.

The accumulation of lactic acid lowers pH levels and causes muscle weariness. By buffering pH levels, beta-alanine helps postpone fatigue and permits longer, more strenuous training sessions.

According to studies, those who take creatine and beta-alanine supplements perform better than other groups when it comes to strength gains.

Three grams (3,000 mg) of beta-alanine is the suggested effective dosage. Because beta-alanine stimulates sensory neurons in the skin, you can feel a tingling feeling after taking it. However, this side effect is not harmful.

L-Citrulline for the Movement of Blood

It is also necessary to seek for l-arginine or l-citrulline. By relaxing blood arteries, these amino acids increase blood flow and produce the muscular pump effect.

Supplementing with these amino acids may improve workout performance, according to research.

Although 5–6 grams of arginine or citrulline is an appropriate dosage, many pre-workout supplements only include 1–3 grams per serving. Therefore, better pumps should result from a prepared pre-workout.

It's also crucial to remember that citrulline tastes sweeter than arginine, which has a bitter flavor. For a better-tasting pre-workout, I thus advise utilizing citrulline.

Strengthening Creatine

One of the supplements that has been examined the most in the past 30 years is creatine monohydrate. It increases adenosine triphosphate (ATP) synthesis, which is the body's energy supply for short-duration exercises like resistance training.

As a result, creatine is frequently used in pre-workout supplements to enhance performance by supplying ATP energy, which leads to sustained increases in muscle and strength.

However, overall muscle saturation levels are more important than the timing of creatine consumption, so you can take it whenever you want. Although 5 grams of creatine per day is the recommended dosage, body size can affect this.

How to Prepare a Homemade Workout Supplement

I'll then go over a basic homemade pre-workout concoction that I use as a first step.

After that, I'll demonstrate how you can alter the pre-workout recipe to suit your objectives and tastes.

Fundamental Ingredients

The base doses per serving that I prefer to start with are as follows:

For most people, 200 mg of caffeine gives them a good energy boost without making them jittery. You can use a caffeinated beverage, tablet, or powder.

Three grams, or slightly more than half a teaspoon, of beta-alanine can help lessen muscle tiredness during vigorous exercise.

Five to six grams (a heaping teaspoon) of L-citrulline will improve blood flow and the pump.

Five grams, or roughly one teaspoon, of creatine monohydrate, will boost muscle power and energy production.

Remember to test your tolerance by starting with somewhat lower amounts, particularly for caffeine.

Options for Flavor

The taste of the unflavored base ingredients may be unpleasant. Therefore, you should add another ingredient that suits your tastes and fitness objectives to enhance the flavor. The following are some of the top taste choices:

Whey Protein Powder: During your workouts, flavored whey protein powder can assist keep your muscles from breaking down while also adding a delightful taste.

Flavored Carbohydrate Powder: Flavored carbohydrate powders, such as dextrose or maltodextrin, give your muscles a sweet taste and fuel them if you're trying to grow muscle or need extra energy for a lengthy training session.

Electrolyte or zero-calorie drink mixes with flavors: Flavored electrolyte mixes or drink powders improve taste without adding extra calories, making them perfect for fasted workouts or if you're just looking for a low-calorie choice.

Fruit Juice: A natural approach to cover up the taste of your favorite juice while still getting high-glycemic carbohydrates for your workout is to add powders to it.

Coffee: I occasionally use a milk frother to blend the other ingredients into my cup of black coffee, which serves as my caffeine source. Although it's a little bitter, it does the job!

Combining and Preserving

For complete flexibility, you can make up your DIY pre-workout just before you go to the gym. Or blend all the ingredients into a powder in bulk so you only need to add a scoop to your preferred beverage.

Making a Single Serving

Each ingredient's required dosage should be measured out and added to a shaker cup.

Add your preferred flavoring and 8 to 12 ounces of water.

Until all of the powders are completely dissolved, give it a good shake.

For best absorption, drink it 20 to 30 minutes before working out.

Preparing in Bulk

The number of servings that are desired is multiplied by the suggested doses of each ingredient. For instance, 2,000 mg of caffeine (10 servings × 200 mg), 30 grams of beta-alanine (10 servings × 3 grams), 50 grams of l-citrulline (10 servings × 5 grams), and 50 grams of creatine monohydrate (10 servings × 5 grams) would be needed to make a batch of 10 servings.

In a mixing dish, combine all the powders and stir until they are uniformly distributed.

To preserve freshness, keep the mixture in an airtight container, like a resealable bag or Tupperware.

To make sure you consume the recommended quantity, weigh one serving in grams. A single portion of the flavorless basic pre-workout in this instance should weigh 13.2 grams (5+5+3+0.2). Or 13 grams if you're taking caffeine in another form.

Every time you get a scoop ready, you can utilize a scale. Alternatively, use a scoop that holds a single serving.

Consider the amount of money you've spent searching for the ideal pre-workout supplement and the disappointing results you've received. You may avoid the marketing gimmick and know what you're giving your body when you use homemade pre-workout.

What comes next, then? Get your ingredients together and make your first batch as the first stage. It could take some trial and error to find the flavor you enjoy, but the work is worthwhile.

You can regularly fuel your workouts with a blend that is both economical and effective with a small initial commitment.

Furthermore, you can be proud that you are currently supplementing more wisely rather than more extravagantly!