How to make pre-workout? Best Homemade recipes

how to make pre-workout

You know, there are plenty of pre-packaged pre-workout options out there. But have you ever thought about making your own pre-workout? It’s a great way to have complete control over what goes into your body. Plus, you can skip the uncomfortable (especially when it comes to beta-alanine) or even risky (caffeine) side effects that sometimes come with pre-packaged stuff. In this article, I’m going to give you a quick guide on how to make pre-workout. So, let’s dive in!

Why should you make your own pre-workout?

Crafting your own pre-workout isn’t just a fun kitchen experiment; it’s a smart choice for several reasons. When you make your own mix, you have total control over the ingredients, meaning you can avoid any chemicals or components you’d rather skip. You get to select the elements that align best with your fitness goals and adjust the quantities to your liking. It’s like creating a personalized workout booster that suits your needs perfectly. Plus, it can save you some money. So, if you want full control over what goes into your body and a pre-workout that’s custom-made for you, learning how to make pre-workout is a great option.

The ingredients you need for this recipe:

Caffeine

Caffeine, commonly found in coffee, tea, yerba mate, chocolate, and guarana, is a widely consumed substance worldwide. In higher-quality pre-workouts, you might encounter its more potent form, caffeine anhydrous. Caffeine works by blocking adenosine receptors in the brain, boosting alertness, improving respiration, and facilitating the release of neurotransmitters like dopamine and norepinephrine. Consider looking for caffeine anhydrous in capsules if you can’t find it in powder form for personal use. And there are also low or no caffeine pre-workout options out there, so it is not a must-have in pre-workouts.

L-Citrulline/Citrulline Malate:

This amino acid, citrulline, plays a key role in boosting nitric oxide production, resulting in improved blood flow. With increased blood flow, your muscles receive more oxygen, enhancing their performance. Citrulline malate is another form of citrulline that includes malic acid, which is thought to increase absorption rates, but the dosage for citrulline malate is different from L-citrulline.

Beta-Alanine:

This unique beta-amino acid is distinctive because it attaches to the B-carbon instead of the typical a-carbon. You might experience tingling or itchiness from pre-workouts, and it is this ingredient that causes it. Beta-alanine helps reduce the buildup of lactic acid in your muscles, allowing for more extended and intense workouts.

Keep in mind that beta-alanine is a saturation substance, and you’d need to accumulate up to 179 grams over time to experience its full benefits. Unless you’re consistently supplementing it daily, you can opt for a beta-alanine-free pre-workout blend.

Betaine:

This amino acid, naturally occurring in foods like spinach and beets, can boost your power and endurance when added to pre-workout blends.

Creatine:

Widely recognized as one of the safest and most effective sports supplements available, creatine is a common ingredient in pre-workout supplements. This non-essential amino acid contributes to increased strength, muscle growth, and faster recovery. If you aim to lift heavier weights, including creatine in your daily supplement routine is a wise choice.

Recipes

Homemade Pre-Workout Recipe for Endurance:

INGREDIENTSDOSAGE
Creatine5g
Caffeine200-300mg
Beta-Alanine4g
L-Citrulline6g

Homemade Pre-Workout Recipe for Strength and Power:

INGREDIENTSDOSAGE
Creatine5g
Caffeine200-300mg
Betaine3g
Citrulline Malate8g

Homemade Pre-Workout Recipe for Strength, Power, and Endurance:

INGREDIENTSDOSAGE
Creatine5g
Caffeine200-300mg
Betaine3g
Citrulline Malate8g
Beta-Alanine3g

FAQ

When it comes to alternatives to pre-workout supplements, consider a cup of coffee or green tea for a caffeine boost, a protein shake for muscle support, or a quick carbohydrate-rich snack for energy.


Absolutely, crafting your own pre-workout is entirely safe. You can easily obtain all the necessary ingredients separately and blend them together yourself.

Absolutely, it’s possible. Nonetheless, conducting thorough research on the subject and seeking advice from a healthcare professional before introducing new supplements to your daily regimen is essential.

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