If you want to learn how to make your own pre-workout drink, here’s the guide for you. I’ll go over the common must-use ingredients in pre-workout products. Below is an outline of things I’ll go over in this guide.
What does pre-workout do?
So, what is pre-workout for? Naturally, your muscles will begin to fatigue after putting them through stressful physical activity. By foregoing a pre-workout drink, you’ll risk losing a considerable amount of potential power and strength in your workout.
Pre-workout supplements contain ingredients to increase blood flow, neural stimulation, endurance, power, and strength.
Of course, with any supplement, there are side effects. Here are some pre-workout side-effects you should be aware of.
Pre-workout side effects
Depending on which ingredients your pre-workout has, you may experience one or more of these common side-effects.
- Tingling/Numbness/Itchiness in the face, lips, ears, and extremities
- Loss of sleep
The benefit of making your own homemade pre-workout is you can pick and choose which pre-workout ingredients you want. If there’s a specific ingredient that gives you any of these side-effects, simply remove them or decrease the amount.
For instance, if you don’t do well with caffeine or workout before bed, you may need a pre-workout without caffeine. Additionally, if you don’t like the tingling and itchiness effect of pre-workouts, you may want to leave out Beta-Alanine.
Make your own pre-workout drink
After finding the best pre-workout supplement for me, the supplement company later changed the ingredients. In order to cater to the majority, the company decided to cut the caffeine in half. In turn, causing my workouts to suffer and forcing me to go back to the drawing board.
After countless hours spent in search of the latest best pre-workout supplement, I had an idea. Most of the pre-workout drinks on the market are nothing more than a couple main ingredients and flavoring.
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What is pre-workout made of?
Technically, you could make your own pre-workout drink with just these key pre-workout ingredients. But if you plan to make the perfect pre-workout drink for yourself, learn about some other commonly added ingredients.
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Why make your own pre-workout drink?
You may be frustrated trying different pre-workouts on the market and dealing with different side-effects. With a homemade pre-workout drink, you can find which ingredients work best for you.
Sometimes the best pre-workout supplement you can buy is homemade. With a custom pre-workout drink; you can add, modify, and remove separate ingredients to your liking.
What should be in a good pre-workout?
Now, let’s take a look at other ingredients you can use when making your own pre-workout supplement. Each one of these ingredients will give you a different effect when working out.
Before going over each pre-workout ingredient, I must disclose that links to the products below are affiliate links and I do make a commision on each sale. Please read my disclaimer page for more information.
400 mg is the recommended maximum dosage per day. The average amount of caffeine in pre-workout supplements is ~200 mg and ranges from 60-420 mg. Mr. Hyde in the lead for the most caffeine at a whopping 420 mg per scoop.
Although you can’t find caffeine in powder form online, you can still buy caffeine tablets. You could take caffeine in pill form alongside your pre-workout drink; or grind the pills up with a mortar and pestle to make it in powder form.
Keep in mind, take extra precaution when dealing with caffeine. There’s a reason the FDA banned caffeine in powder and liquid form. Incorporate caffeine at your own discretion; know that you can die from a caffeine overdose.
Here are some of the benefits of incorporating caffeine into your pre-workout.
Pre-workout side-effects caused by caffeine
Some side-effects caused by caffeine include:
- Digestive issues
- High blood pressure
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The recommended dosage of Beta-Alanine is 2-5 grams. You can buy a 1-kilogram bag of Beta-Alanine — enough for at least 200 servings.
- Increases levels of carnosine
- Decreases fatigue
- Improves high-intensity training endurance
- Decreases muscle “burn” during workouts
- Speeds up recovery
Pre-workout side-effects caused by Beta-Alanine
Some side-effects caused by Beta-Alanine include:
- Temporary paraesthesia: Face, mouth, ear, and extremities itchiness/tingling sensations.
If you like the itch/ tingle from other pre-workout products and desire the same effect when you make your own pre-workout supplement, add Beta-Alanine. As a warning, Beta-Alanine is really sour; I recommend flavoring it with Gatorade powder or Crystal Light packets.
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The recommended dosage is 5 grams. There are lots of options for creatine powder out there, but I prefer Optimum Nutrition’s easy-to-mix micronized creatine powder. And if you get the 600-gram bottle, it’s enough for 120 servings.
Pre-workout side-effects caused by Creatine Monohydrate
Some common side-effects caused by Creatine Monohydrate include:
- Weight gain caused by an increase in water retention
- Stomach pain
- Muscle cramping
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The recommended dosage is 6-8 grams. Here’s a 1-kilogram bag of Citrulline Malate — enough for 125 servings.
The recommended dosage of L-tyrosine (or Tyrosine) is 100-300 mg. You’ll find the majority of Tyrosine products come in pill form. However, I found a 250-gram bag of Tyrosine in powder form sold by BulkSupplements. That’s enough for over 800 servings if you use it to make your own pre-workout supplement.
Here are some of the benefits of taking L-t
- Prevents cognitive decline caused by life-threatening physical stressors
Pre-workout side-effects caused by Tyrosine
Some side-effects caused by Tyrosine include:
Find the pre-workout ingredients that work best for you
Find out which ingredients you want in your pre-workout supplement. Start by taking the recommended dosage of each ingredient individually and see your results. Then, slowly begin mixing them together to eventually form your own pre-workout.
An additional ingredient to try out is an electrolyte supplement.
I found this awesome concentrated electrolyte supplement great for rehydration during/ after your workouts. This is a liquid that you can add to your pre-workout or intra-workout drink. And unlike Gatorade, it’ll have 0 calories.
Flavoring your custom pre-workout Drink
Now that you know how to make your own pre-workout drink, I’ll show you how to flavor it. Use any flavoring sugar-free powder you’d like. Some options include Propel water enhancer or Crystal Light drink mix.
Then, figure out how much powder you’ll need for the number of servings you’re making. To do this, take the number of servings and multiply by the 8 oz. And if each flavoring packet makes 16 oz, you’ll need to divide by 0.5 to get the number of packets you need.
Mixing your custom pre-workout supplement
Yeah, you could measure out each dosage of ingredient and add it to your pre-workout. However, it’s very time-consuming doing this every time before working out. So I’ll show you how to make a multi-day supply of your pre-workout drink.
Here you’ll learn how to mix your powder ingredients together for even distribution in your pre-workout drink. So, you’ll need to find how much powder you need for a 10 day supply of each ingredient.
By starting off with a 10-day supply, you can test the effectiveness of your custom pre-workout.
Measure each ingredient using a digital kitchen and food scale. This multi-function scale will give an accurate readout of each one of your ingredients. Once you have the right amount of ingredients, you’ll need to blend them.
The easiest method to evenly distribute powder ingredients is to blend them. After blending them with a high-quality blender like the magic bullet, you’re ready to weight the total amount of powder. Take the total weight and divide by 10 (for a 10-day supply).
Now that you know how much each serving should weigh; find a measuring spoon/ scoop that fits your serving of pre-workout powder.
Now that you know the main ingredients of pre-workout powder, you can make your own. With just a handful of ingredients, you can make your own custom homemade pre-workout drink.
Additionally, you are aware of the common pre-workout side-effects. Now that you know which ingredients cause them, you can sort out which ingredients to include.
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If you found this guide helpful, be sure to share it with others. If you have any questions or feedback, please leave a comment. Are there any other ingredients that you use in your pre-workout? If so, what are some of the benefits?