Did you know many pre-workout supplements don’t have enough of the good stuff? This means they might not work as well as they should1. But, you can make your own pre-workout at home.
This way, you can pick the right ingredients for you and save money too. Homemade pre-workouts can be very cheap, costing just a few cents per serving1.
In this article, we’ll show you how to make your own pre workout. You’ll use ingredients like caffeine, creatine, and beta-alanine. These are backed by science and can really help you get ready for a workout.
Key Takeaways
- Many commercial pre-workouts contain sub-optimal ingredient doses, reducing their effectiveness.
- Homemade pre-workouts allow you to control the quality and quantity of each ingredient, tailoring the formula to your needs.
- Homemade pre-workouts can be significantly more cost-effective than commercial products, saving you money.
- Natural, science-backed ingredients like caffeine, creatine, and beta-alanine can be used to create a customized pre-workout supplement.
- Proper dosing and storage of homemade pre-workout ingredients are crucial for maximizing their benefits and safety.
What is a Pre-Workout Supplement?
Pre-workout supplements give you energy and help you focus. They also make your workouts better. These supplements have things like caffeine, creatine, and BCAAs in them2.
Caffeine gives you more energy and focus. Creatine makes you stronger. BCAAs help your muscles grow and feel less tired3.
Pre-Workout benefits and Ingredients
Pre-workout supplements boost your energy and focus. They also make your workouts better. The top ones have beta-alanine, caffeine, and citrulline in them3.
Caffeine is in pre-workouts to give you energy. Creatine helps you get stronger. Betaine and BCAAs help your muscles grow3.
These ingredients together make your workouts better. They help you work harder and longer. You can reach your fitness goals faster.
Why make your own pre-workout?
There are many good reasons to make your own pre-workout instead of buying it. The benefits of homemade pre-workouts and the advantages of making your own pre-workout help a lot. They are great for people who work out a lot.
First, making your own pre-workout lets you choose what goes in it4. Many store-bought pre-workouts don’t tell you how much of each ingredient they use. But, you can pick the right amounts of caffeine, creatine, and beta-alanine5.
Also, making your own pre-workout saves money6. It costs almost nothing to make, but store-bought ones can cost a lot. This is good for people who use it a lot.
Another plus is you can make it just for you5. You can add things to help with energy, endurance, or muscle growth. This is hard to do with store-bought ones, which are made for lots of people.
In the end, making your own pre-workout is a smart choice5. You get to pick what’s in it and how much. This way, you can make something that really helps you reach your fitness goals.
| Ingredient | Recommended Dosage |
|---|---|
| Creatine | 3-5g per day5 |
| Caffeine | 3-6mg/kg (210-300mg for 70-100kg person)5 |
| Beta-Alanine | 3-5g per day5 |
| Citrulline Malate | 6-8g5 |
| Betaine | 2.5g per day5 |
“Proper use of these pre-workout ingredients, including timing and dosages, can significantly impact exercise performance and physical outcomes.”5
Common pre-workout ingredients
Pre-workout supplements give you energy, focus, and endurance before working out. Many ingredients are found in these supplements. Let’s look at some common ones7.
Caffeine as a pre-workout ingredient
Caffeine is a stimulant that boosts exercise performance8. It’s best in doses of 3-6 milligrams per kilogram of body weight. The FDA says don’t take more than 400 milligrams a day8.
Research shows caffeine and L-theanine together improve focus and thinking8.
Creatine’s role in pre-workouts
Creatine helps with strength, recovery, and body shape in pre-workouts7. Studies found it boosts work capacity and muscle recovery at 3-5 grams a day8.
| Ingredient | Prevalence in Pre-Workouts | Typical Dose |
|---|---|---|
| Caffeine | 86% | 254.0 ± 79.5 mg |
| Creatine | 49% | 2.1 ± 1.0 g |
| Beta-Alanine | 87% | 2.0 ± 0.8 g |
| Citrulline | 71% | 4.0 ± 2.5 g |
The table shows common ingredients in pre-workouts and their amounts9.
“Dietary supplements represent a $30 billion industry in the United States, with over 50% of US adults reporting regular supplement use.”9
Remember, ingredients and doses vary in pre-workouts9. Talk to a doctor or research to find the best for you.
Branched-Chain Amino Acids (BCAAs)
BCAAs, like leucine, valine, and isoleucine, are in many pre-workout supplements. They help reduce fatigue and muscle soreness. They also help build muscle a bit10. But, remember, BCAAs alone can’t give you all the amino acids you need for muscle growth. A good protein powder is better for that11.
Studies show BCAAs can start muscle building after exercise. They are good to add to your pre-workout routine10. BCAA supplements usually have leucine, isoleucine, and valine in a 2:1:1 ratio12. Taking BCAAs before working out can also lessen muscle soreness and damage12.
The best time to take BCAAs is up to 5 hours after working out. BCAA levels in the blood peak about 30 minutes after taking them12. Taking at least 91 mg of BCAAs per pound of body weight daily can protect your muscles12. It’s good to split your daily dose into two or more servings12.
BCAAs might not boost your endurance, but they can reduce mental tiredness12. It’s key to eat other proteins, like a quality protein powder, to build muscle12.
| BCAA Benefit | Description | Supporting Evidence |
|---|---|---|
| Muscle Protein Synthesis | BCAAs, especially leucine, can start muscle building. | 1011 |
| Reduced Muscle Soreness | BCAAs before exercise can lessen muscle soreness and damage. | 12 |
| Reduced Mental Fatigue | BCAAs can lessen mental tiredness, but don’t boost endurance much. | 12 |
In short, BCAAs can be great for your pre-workout routine. They help with muscle building, soreness, and mental fatigue. But, always remember to eat a balanced diet with proteins, not just BCAAs, for muscle growth and recovery.
Other amino acids in pre-workouts
Pre-workouts have more than just BCAAs. They also have L-arginine, taurine, tyrosine, and L-citrulline13.
Beta-Alanine and exercise performance
Beta-alanine is a key amino acid in pre-workouts. It helps make carnosine, which fights lactic acid in muscles. This boosts your workout, especially when you’re doing hard activities13.
To see the benefits, take 3.2g – 6.4g of beta-alanine each day14. Mixing it with caffeine, citrulline malate, and creatine can make your workouts even better13. The best dose of beta-alanine is 5g per serving15.
“Beta-alanine increases muscle carnosine levels, delaying muscle fatigue onset and enhancing endurance.”
| Ingredient | Optimal Dosage | Benefit |
|---|---|---|
| Caffeine | 2-9 mg/kg body weight | Enhances energy, focus, and performance |
| Beta-Alanine | 3.2-6.4 g per day | Improves exercise performance and endurance |
| Creatine | 25 g/day for 7 days, then 5 g/day | Increases muscle growth and strength |
| Citrulline Malate | 6-8 g per serving | Enhances nitric oxide production, improves endurance and muscle pumps |
Knowing about these amino acids helps you pick the right pre-workout. It supports your fitness goals and workout performance141315.
Nitric oxide agents in pre-workouts
Nitric oxide is key for blood flow and oxygen to muscles16. Many pre-workouts have citrulline malate to boost nitric oxide17. This can mean better strength, power, and recovery.
Certain foods like arugula and beets are full of nitrates16. These foods can turn into nitric oxide in your body16. Beet juice is especially good, with lots of nitrates and other nutrients16.
Some pre-workouts claim to boost nitric oxide, but studies are small16. They might also have too much caffeine16. Always check what’s in your supplements, as the FDA doesn’t check them16.
To naturally boost nitric oxide, eat foods rich in nitrates1617. A dose of 5 grams of citrulline malate can help a lot17.
| Ingredient | Recommended Dose | Effect on Nitric Oxide |
|---|---|---|
| Citrulline Malate | 5 grams | Increases nitric oxide and blood flow17 |
| Betaine | 6 grams | 185% increase in nitric oxide levels17 |
| Cocoa Bean Polyphenols | 500-1000 milligrams | Enhances nitric oxide bioactivity and improves flow-mediated dilation17 |
Remember, not all pre-workouts are safe or work well16. Always talk to a doctor before trying them. Eating well is a great way to boost nitric oxide naturally1617.
Recipe to make your own homemade pre-workout
Making your own pre-workout is easy. You can pick the ingredients that fit your fitness goals. Whether you’re into endurance or strength, you can make a pre-workout that’s just right for you.
Homemade pre-workout recipe for endurance training
For endurance, use caffeine18, citrulline malate19, beet root extract, creatine18, and beta-alanine18. These help boost energy and improve blood flow. They also help your muscles last longer.
Homemade pre-workout recipe for strength training
For strength, mix caffeine19, creatine18, tyrosine, and citrulline malate19. This mix supports muscle strength and focus during workouts.
To make your pre-workout, mix the ingredients with water, coconut water, or green tea. Start with small amounts and add more as needed. This way, you can find the perfect mix for you.
Always talk to a doctor before trying new supplements, especially if you have health issues. Making your own pre-workout lets you control your fitness journey. It’s safe and can save you money.
How to make your own pre workout
Making your own pre-workout is easy. You can make it fit your fitness goals and likes. You’ll need to know the key ingredients and their benefits. This way, you can make a pre-workout that gives you energy, focus, and helps you perform better20.
To start, you need to get the main ingredients. These are caffeine, creatine, beta-alanine, and citrulline malate. Here are the right amounts for each:21
- Caffeine: 2 to 9 mg per kilogram of body weight, taken 45 minutes before exercise21
- Beta-alanine: 3.2g – 6.4g daily for enhancing effects21
- Creatine: 25 grams per day for 7 days as a loading dose, followed by a maintenance dose of 5 grams per day21
- Citrulline Malate: 6-8g for optimal results21
After getting your ingredients, measure out the right amounts. Then mix them in a shaker bottle with water, coconut water, or green tea for extra benefits20.
| Ingredient | Price (Bulk Nutrients) | Servings |
|---|---|---|
| Creatine Monohydrate | $17 | 83 |
| Citrulline Malate | $22 | 41 |
By making your own pre-workout, you can tailor it to your needs. You might also save money compared to store-bought ones21. But, remember the possible side effects, like21
- Caffeine: Insomnia, jitters, headaches, and increased heart rate21
- Beta-Alanine: Tingling of the skin, flushing21
- Creatine Monohydrate: Nausea, stomach cramps, diarrhea21
- Citrulline Malate: Nausea, abdominal pain, diarrhea21
If you’re sensitive to these ingredients, start with small doses or skip them. Always talk to a healthcare expert before changing your supplements21.
By following these steps, you can make a pre-workout that fits your goals and likes. You might save money and enjoy a formula made just for you20.
Tips for measuring Pre-Workout dosages
It’s very important to measure your pre-workout ingredients right. How to measure pre-workout ingredients and proper pre-workout dosages are key. They help you make the best DIY pre-workout supplement for you.
For powdered supplements, use a digital scale or measuring spoons. Capsules usually have the right dose, making it easy to keep track22. Start with a small dose and slowly add more if needed. Watch for any side effects23.
| Ingredient | Recommended Dosage |
|---|---|
| Caffeine | 100-200mg per day, not to exceed 400mg per day23 |
| Creatine | 5g per day for those following a structured six-week workout plan23 |
| Beta-Alanine | Between 800mg and 2000mg to avoid side effects like itchiness or tingling sensations23 |
| Citrulline Malate | 2-6g23 |
The right dosage can change based on your body and what you like. Always start with a small dose and add more if needed22.
Getting the right how to measure pre-workout ingredients and dosage is key. It makes your homemade pre-workout safe and effective. By measuring carefully, you can make a mix that works for you without side effects222423.
Adjusting Pre-Workout doses for personal needs
Pre-workout supplements don’t fit everyone the same. Everyone’s body is different. So, it’s important to adjust the doses of your pre-workout ingredients25.
Start with half to a full serving as the label says. Watch how your body feels. If you get jitters, a fast heart, or stomach problems, take less26.
Try changing how much of each ingredient you take. For endurance, more beta-alanine or citrulline-malate might help2526.
| Ingredient | Optimal Dose |
|---|---|
| Caffeine | 200-500 mg or 1.8-2.7 mg per kg of body weight25 |
| BCAAs | 5 g in pre-workout, with a total of 20 g throughout the day25 |
| Beta-Alanine | 1.5-5 g25 |
| Creatine | 5 g in pre-workout, up to 20 g daily25 |
| Vasodilators (L-arginine, L-citrulline, beetroot) | Optimize blood flow and the “pump” effect |
When you take your pre-workout is key. Take it about 30 minutes before your workout for best results25.
By adjusting your pre-workout, you can get the most out of it. This way, your workouts will be better and more fun.
Storing your homemade Pre-Workout
Keeping your homemade pre-workout right is key. It keeps it strong and works well. Here’s how to keep it fresh and effective:
- Keep the parts like caffeine, beta-alanine, and creatine in a cool, dry spot away from sunlight27.
- Don’t let the ingredients get too hot, wet, or humid. Heat, moisture, and humidity can make them lose their power28.
- Make your pre-workout mix just before you work out. Don’t store it mixed. This keeps the ingredients good28.
- Use airtight containers or resealable bags for your pre-workout parts. This keeps them fresh and strong28.
By following these tips, your homemade pre-workout will stay good. You’ll get the best from your workouts28.
But, storing it right is just part of making a good homemade pre-workout. You also need to get the right mix of ingredients and amounts. This is important for the best results and safety2729.
| Ingredient | Recommended Dosage | Cost per Gram |
|---|---|---|
| Creatine | 5 g | $0.06 |
| Beta-Alanine | 3-5 g | $0.06 |
| Caffeine | Around 3 mg per kg of body weight | $0.035 per 200mg capsule |
| Citrulline Malate | 6-8 g | $0.07 per gram |
| Betaine | 2.5 g | $0.04 per gram |
| Salt | 50 mg | N/A |
By following these tips and using the right ingredients, your homemade pre-workout will stay strong. This helps you get the most from your workouts2729.
Side effects of pre-workout ingredients
Pre-workout supplements give you extra energy and focus for workouts. They are safe if used right, but know the side effects of their ingredients30.
Side effects of Caffeine
Many pre-workouts have a lot of caffeine, more than a regular coffee30. Too much caffeine can make you jittery, keep you awake, upset your stomach, and make your heart beat faster31.
Side effects of Beta-Alanine
Beta-alanine is in many pre-workouts, in doses of 1.6g to 3.2g30. It usually doesn’t cause problems, but it can make your skin tingle or flush, even at low doses30.
Other ingredients like creatine and electrolytes can also cause issues if taken too much. They might make you retain water, upset your stomach, or cause imbalances30. Always start with small amounts and watch how your body reacts.
Pre-workouts can help you perform better, but use them wisely. Talk to a doctor, especially if you have health problems31. Listen to your body and use them in moderation to avoid bad effects.
Cost comparison: Homemade vs Commercial
Homemade and commercial pre-workout supplements have big price differences32. Making your own can save money and let you pick what’s in it32. Commercial ones cost $1-2 per serving, but homemade ones are just a few cents32.
Buying ingredients in bulk is key to saving money on homemade pre-workouts32. It might cost more upfront, but it saves a lot over time32. You can buy caffeine, creatine, and amino acids in big amounts and mix them at home3233.
| Ingredient | Homemade Cost | Commercial Cost |
|---|---|---|
| Caffeine (100-200 mg) | $0.10 – $0.20 | $1.00 – $2.00 |
| Creatine Monohydrate (5 g) | $0.25 | $1.00 – $2.00 |
| BCAAs (5 g) | $0.50 | $1.00 – $2.00 |
| Beta-Alanine (2 g) | $0.20 | $1.00 – $2.00 |
| Citrulline Malate (6 g) | $0.60 | $1.00 – $2.00 |
By mixing the right amounts of ingredients, you can make a strong pre-workout cheaply32. This saves money and lets you control what’s in your supplement32.
Think about the benefits and effort of making your own pre-workouts3233. It might take more time and effort, but it’s worth it in the long run32.
Pros and Cons of making your own Pre-Workout
Choosing between store-bought and homemade pre-workout supplements has its ups and downs. Let’s look at the good and bad of making your own.
Advantages of homemade Pre-Workouts
- Cost-effectiveness: Making your own pre-workout can save you money compared to buying it34.
- Ingredient control: You pick what goes into your pre-workout and how much, fitting it to your needs35.
- Customization: A homemade pre-workout lets you focus on what you want to achieve, like more endurance or strength36.
Disadvantages of making your own Pre-Workout
- Upfront investment: Buying ingredients for your pre-workout costs money upfront, which might be hard for some34.
- Measuring and mixing: Making your own pre-workout takes time and effort to mix the right amounts, unlike store-bought ones35.
- Potential risks: Homemade pre-workouts can have uneven amounts of ingredients, which might be dangerous36.
Whether to make your own pre-workout or buy one depends on what you prefer, your budget, and how much you want to customize. Both have their pros and cons. Think about what you need and want before deciding.
“The cost of a pre-workout like Nitraflex, developed by GAT, can be slightly over $1 per serving, offering users benefits such as improved focus, enhanced blood circulation, and clean energy, supported by years of scientific research and formulation perfection.”36
Conclusion
Making your own pre-workout can save money and fit your needs37. You can use ingredients like caffeine and creatine to boost your workout3839. This way, you get to choose what goes into your supplement.
DIY pre-workouts let you make a mix that suits you37. You can pick ingredients that help you last longer, get stronger, or stay focused3839. This way, you avoid bad side effects from too much of anything.
With a bit of research, you can make your pre-workout better37. You’ll get more energy and do better in your workouts. Plus, you’ll save money in the long run.
