How to Make Your Own Pre Workout in 3 Simple Steps

Making your pre-workout can be a game-changer for enhancing your exercise regime. With control over ingredients and dosages, you can tailor a supplement that aligns perfectly with your fitness goals and dietary preferences. In this article, you will see a step-by-step guide on how to make your own pre workout at home.

Key Takeaways

• Customizing your pre-workout mix enhances fitness performance by aligning with specific goals and dietary needs while being cost-effective compared to commercial options.
• Control over ingredient selection and dosages ensures the supplement is tailored for optimal efficacy and safety, allowing for adjustments based on personal tolerance.
• Essential components like caffeine, beta-alanine, and citrulline malate are mixed following a simple step-by-step guide, making the process accessible even to beginners.
• Bulk purchasing and precise measurement reduce costs and enable gradual dosage adjustments, minimizing potential adverse effects and ensuring the blend remains potent and effective.

Key Ingredients for a Homemade Pre-Workout

To create an effective pre-workout formula, incorporate key ingredients that have proven to be beneficial.

• Caffeine: A staple in many pre-workout supplements, caffeine is renowned for increasing alertness and delaying the onset of fatigue. Typically, a serving can contain anywhere from 100 to 200 mg.
• Beta-Alanine: This amino acid can help buffer lactic acid in muscles, potentially improving endurance and reducing fatigue during high-intensity exercise.
• Creatine Monohydrate: Widely praised for its ability to enhance strength and power output, creatine monohydrate is often included for those looking to increase muscle mass and improve performance.
• Citrulline Malate: Thought to support an increase in nitric oxide production, citrulline Malate may improve blood flow and oxygenation of the muscles intra-workout.
• BCAAs: Branched-chain amino Acids (BCAAs) are three crucial amino acids — leucine, isoleucine, and valine — that can promote muscle protein synthesis and reduce exercise-induced muscle breakdown.
• L-Theanine: When paired with caffeine, L-Theanine can contribute to improved focus and attention without the jitters.

For your convenience, here’s a quick reference table:

Ingredient	Common Dosage	Estimated Cost (per serving)
Caffeine	100-200 mg	$0.04
Beta-Alanine	2-5 grams	$0.40
Creatine Monohydrate	5 grams	$0.15
Citrulline Malate	6-8 grams	$0.55
BCAAs	5-10 grams	$0.50
L-Theanine	100-200 mg	$0.10

Notes on Estimation:

• Caffeine: The cost estimate is based on buying caffeine anhydrous in bulk (e.g., $799.95 for 25kg, which yields around 125,000 to 250,000 servings of 100-200 mg).
• Beta-Alanine, Creatine Monohydrate, Citrulline Malate, BCAAs, L-Theanine: These estimates are derived from average bulk prices. Actual costs may vary based on the brand, purity, and place of purchase. It’s advisable to shop around for the best deals and to consider the cost-effectiveness of purchasing in bulk.

Step By Step Guide on How to Make Your Own Pre Workout Supplement

Making your pre-workout supplement allows you to tailor the ingredients and dosages to your fitness goals and dietary needs.

Calculating individual ingredient dosages is critical for both safety and effectiveness. Research each ingredient and start with the generally recommended dosages.

For instance, caffeine anhydrous is commonly used for its energy-boosting effects, and a typical amount might start around 150-200mg.

When mixing your ingredients, ensure a homogenous blend to avoid dosage inconsistencies. Use a digital scale for precise measurements, and consider a mixing bowl or a shaker cup for even distribution.

For storing your pre-workout mix, a cool, dry place is ideal. An airtight container will help maintain the potency of the ingredients over time.

Here is a step-by-step guide for making your pre-workout at home.

Step 1: Select Your Ingredients

• Caffeine Anhydrous: Boosts energy and alertness. Start with 150-200mg as a baseline​​​​.
• Beta-Alanine: Enhances endurance. The recommended starting dosage is 2-5g​​​​.
• Citrulline Malate: Improves blood flow. Begin with 6-8g​​​​.
• Optional Ingredients: Depending on your goals, you might add BCAAs for muscle recovery, creatine for strength, or other supplements like L-theanine to counteract caffeine’s jittery effects​​​​.

Step 2: Calculate and Measure Dosages

1. Calculate Dosages: Use your body weight and the recommended starting dosages as a guide. Adjust based on personal tolerance and fitness goals. For caffeine, a common recommendation is about 3-6 mg per kg of body weight​​​​.
2. Measure Accurately: Use a digital scale to measure each ingredient to ensure precise dosages. This step is crucial for the safety and effectiveness of your pre-workout mix​​.

Step 3: Mix and Store Your Pre-Workout

1. Combine Ingredients in a mixing bowl or shaker cup, mix your ingredients thoroughly. A homogenous blend is essential to avoid dosage inconsistencies​​.
2. Test for Solubility: Before finalizing your mix, test it in a small amount of water to ensure it dissolves well. This step is important for ease of use and ensuring you receive the full benefits of each ingredient​​.
3. Store Properly: Transfer your pre-workout mix into an airtight container and store it in a cool, dry place. This helps maintain the potency and effectiveness of the ingredients over time​​.

Important Tips:

• When taking your pre-workout supplement, begin with lower amounts of each ingredient to assess your tolerance. Gradually increase the dosage if needed, but never exceed the recommended maximums to avoid potential adverse effects​​​​.
• Modify your formula based on how you feel during workouts and the results you’re achieving. Personalization is key to finding the perfect pre-workout mix for your needs​

Homemade Pre-Workout Recipes

Recipe for Strength and Muscle Gain

Ingredients:

• 1 scoop of whey or plant-based protein powder
• 1 tablespoon of natural peanut butter
• ½ banana
• 1 cup of almond milk
• 1 teaspoon of cocoa powder (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Consume 30 minutes before your workout.

This blend provides protein for muscle repair and healthy fats for sustained energy.

Recipe for Endurance and Stamina

Ingredients:

• 1 cup of beetroot juice
• ½ cup of coconut water
• A pinch of sea salt
• 1 teaspoon of honey or agave syrup

Instructions:

1. Mix all ingredients in a shaker bottle.
2. Drink 30 minutes before engaging in long-duration exercise.

Beetroot juice has been shown to support stamina through its nitrate content, enhancing blood flow.

Tips for Flavoring and Enhancing Your Pre-Workout Mix

• Sweet: Add natural sweeteners like stevia or monk fruit extract if you prefer a sweeter taste.
• Tangy: Incorporate a dash of lemon or lime juice for a refreshing zest.
• Spices: Cinnamon or ginger can add warmth and additional health benefits.

Don’t be afraid to experiment with different flavours to find what best suits your palate while giving you the energy you need for an effective workout.

Additional Supplements to Enhance Your Pre-Workout

Here are additional supplements that can complement your core ingredients for an even more effective homemade pre- workout supplement.

Betaine is an amino acid derivative found in foods like beets and spinach. It has been shown to improve muscle endurance and increase the quality of your workout. Typically, 1.25 to 2.5 grams of betaine can be mixed into your pre-workout for these benefits.

Amino Acids: Essential amino acids, particularly branched-chain amino acids (BCAAs), support muscle recovery and growth. A standard dose can range from 5 to 10 grams. Incorporating amino acids can significantly aid in sustaining energy levels and repairing muscles post-exercise.

Supplementation: Strategic supplementation can elevate nitric oxide levels, which is crucial for enhancing blood flow and, subsequently, exercise performance. This is where ingredients like L-arginine and L-citrulline come into play. Begin with lower doses, such as 3 grams, to assess tolerance.

Nitric Oxide Boosters: To support nitric oxide production, ingredients such as beetroot powder and L-citrulline can be highly effective. They aid vasodilation, thus improving oxygen and nutrient delivery to the muscles.

Stimulants: If your aim is a potent energy boost, stimulants such as caffeine can be included. However, use them carefully to prevent side effects like jitters or heart palpitations. A commonly used dose is about 150-300 mg of caffeine. This depends on your tolerance.

Why Make Your Own Pre-Workout?

Making your pre-workout blend isn’t just a way to personalize your routine. It is a smart choice. Let me explain why it’s worth considering:

Cost-Effective

Creating your pre-workout blend is more economical than purchasing store-bought options. You can save money while controlling the quality and quantity of ingredients in each serving.

Customization

Tailor your pre-workout formula to meet your specific fitness goals and bodily responses. Customization allows for adjustments in ingredients to focus on energy, focus, recovery, or any other targeted area.

Dietary Restrictions

By making your pre-workout, you can avoid allergens, artificial sweeteners, or other undesired ingredients, ensuring your blend complies with any dietary restrictions you might have.

Optimal Performance

Personalized pre-workouts mean you provide your body with precisely what it needs for your unique exercise regime, moving beyond generic solutions to optimize your performance.

Safety and Considerations When Making Your Own Pre Workout

First, you should start with lower doses. This makes it easier to assess your tolerance and mitigate potential side effects by gradually increasing the dosage.

To begin, focus on using well-documented and research-supported ingredients.

Ingredients and Dosage:

• Caffeine: Start with a small dose, such as 50-100mg, and observe how your body reacts.
• Creatine: 1-3g can be effective for most individuals without loading phases.

Be aware of the following potential side effects:

• Insomnia, especially if consumed late in the day
• Increased heart rate or palpitations
• Gastrointestinal discomfort

Building Tolerance:

• Increase ingredients incrementally.
• Monitor your body’s response carefully after each adjustment.

Quality Control:

• Ensure the purity and safety of ingredients by purchasing from reputable sources.
• Keep track of the exact measurements used for each component.

It is essential to mitigate health risks:

• Avoid proprietary blends without clear dosage information.
• Be cautious about combining multiple stimulants.

If you accidentally consume excessive doses of pre-workout, don’t worry as it can be flushed out of your system easily.

The Science Behind Pre-Workout Ingredients

The ingredients found in Pre-workout supplements work synergistically to prime your body for strenuous activity, but each serves a specific purpose. Let us have a look at the science behind each component.

• L-Citrulline: This key component is known for boosting nitric oxide production in your body, which enhances blood flow to your muscles, ensuring they get plenty of oxygen and nutrients.
• Creatine Monohydrate: One of the most well-studied supplements for muscle growth, creatine monohydrate helps to recycle adenosine triphosphate (ATP), the energy currency of the skeletal muscle.
• Arginine: Similar to L-Citrulline, Arginine also helps improve blood flow. However, it is more directly involved in synthesizing proteins essential for muscle growth.
• Taurine: This ingredient reduces muscle soreness and damage, also aiding in the regulation of muscle contraction and antioxidant protection of tissues.

The components within pre-workouts are all about preparing your skeletal muscle for the stress it is about to experience. They work to delay the onset of lactic acid production, which can lead to fatigue and decreased performance.

Here’s a quick run-down in a table format for clarity:

Ingredient	Main Benefit	Secondary Effects
L-Citrulline	Enhances blood flow	Reduces fatigue
Creatine Monohydrate	Supports muscle energy	Increases muscle mass
Arginine	Supports blood flow	Promotes muscle building
Taurine	Reduces soreness	Supports nerve function

FAQs

How do I make my own pre-workout?

To make a pre-workout, begin by selecting key components like caffeine for energy, amino acids for muscle support, and vitamins for overall health. Mix these ingredients in proportions that suit your tolerance and nutritional goals.

What ingredients does a pre-workout need?

A pre-workout generally needs ingredients to enhance energy, focus, and endurance. These include:

• Caffeine: For stimulation
• Beta-Alanine: To reduce muscle fatigue
• Creatine: For enhanced performance

What are the three ingredients in pre-workout?

The three common ingredients in pre-workout are:

1. Caffeine: For alertness and focus
2. Beta-alanine: To buffer acid in muscles
3. Nitric Oxide Precursors (e.g., L-arginine): For blood flow

Does salt and honey work as a pre-workout?

Yes, salt and honey can work as a pre-workout due to salt’s ability to improve hydration and honey’s quick energy supply.

Is a spoon of honey good pre-workout?

Yes, a spoon of honey is good pre-workout as it delivers immediate glucose, fueling short-term physical activity.

What is the best homemade pre-workout?

The best homemade pre-workout might include ingredients like caffeine, amino acids, and beets or pomegranate juice known for their nitric oxide boosting effect.

How do I make a natural pre-workout?

To make a natural pre-workout, use caffeine from natural sources like green tea. Add fruits or honey for carbohydrates, and consider beet juice for nitric oxide. Combine them in a shake for an easy-to-consume drink.