How to Make Your Own Pre Workout

If you are someone who is into fitness, then pre-workout is one of the most important aspects of your workout regime. Pre-workout refers to a nutritional supplement that is consumed before starting your workout to improve your performance, reduce muscle fatigue, and increase your endurance. It not only helps in achieving better results but also assists in avoiding injury and promoting recovery. If you are looking for a pocket-friendly option, learning how to make your pre-workout at home is an excellent option.

Making your pre-workout at home is not as complicated as it may seem. You can easily make it with the help of a few ingredients that are easily available at home. This way, you can have more control over the ingredients and portion sizes, and also it will help you save some money. In this article, we will guide you on how to make your pre-workout at home using simple ingredients and in a relaxed English language that is easy to understand even for beginners. So, let’s get started and learn how to make your pre-workout in a few simple steps.

Ingredients for Homemade Pre-Workout

Now that you have a basic understanding of pre-workout, it’s time to figure out how to make your own. There are many different ingredients and combinations you can use, but we’re going to focus on the most effective ones.

Caffeine

Caffeine is the most common ingredient found in pre-workout supplements. It helps increase energy, focus, and alertness. The recommended dosage of caffeine before a workout is around 200-400mg. This can be found in a variety of forms, such as tablets, powder, or even coffee.

Beta-Alanine

Beta-alanine is an amino acid that helps reduce fatigue and increase endurance during high-intensity exercise. It’s recommended to take 3-6 grams of beta-alanine per day. This can be found in powder form and is usually mixed with water or juice.

Citrulline Malate

Citrulline malate is an amino acid that helps improve blood flow, reduces fatigue, and increases endurance. It’s recommended to take 6-8 grams of citrulline malate before a workout. This can be found in powder form and is usually mixed with water or juice.

Creatine

Creatine is a natural substance found in muscle cells that helps increase strength and muscle mass. It’s recommended to take 5-10 grams of creatine per day. This can be found in powder form and is usually mixed with water or juice.

Branched-Chain Amino Acids (BCAAs)

BCAAs are essential amino acids that help promote muscle growth, reduce fatigue, and improve performance. It’s recommended to take 5-10 grams of BCAAs per day. This can be found in powder form and is usually mixed with water or juice.

Taurine

Taurine is an amino acid that helps reduce fatigue and improve endurance during exercise. It’s recommended to take around 500mg-2 grams of taurine per day. This can be found in powder form and is usually mixed with water or juice.

Arginine

Arginine is an amino acid that helps increase blood flow and improve endurance during exercise. It’s recommended to take around 3-6 grams of arginine per day. This can be found in powder form and is usually mixed with water or juice.

Tyrosine

Tyrosine is an amino acid that helps increase focus and reduce stress during exercise. It’s recommended to take around 500mg-2 grams of tyrosine per day. This can be found in powder form and is usually mixed with water or juice.

Betaine

Betaine is a natural substance found in beets that helps increase muscle strength and improve endurance. It’s recommended to take around 2.5 grams of betaine per day. This can be found in powder form and is usually mixed with water or juice.

Sodium Bicarbonate

Sodium bicarbonate is a compound that helps reduce muscle fatigue and improve performance during high-intensity exercise. It’s recommended to take around 300mg-500mg per kilogram of body weight. This can be found in powder form and is usually mixed with water or juice.

These are just a few of the ingredients you can use to make your own pre-workout. It’s important to note that not everyone reacts the same way to these ingredients, so it’s important to start with a lower dosage and work your way up. Also, it’s essential to consult with a healthcare professional before trying any new supplementation.

10 Ingredients to Make a Pre-Workout Drink

If you are looking for a way to supplement your energy and focus during workouts, pre-workout drinks could be the answer. However, with the vast amount of pre-workout supplements making it hard to choose, it is crucial to learn how to make your own pre-workout mix. Below are ten ingredients that are essential in making an effective pre-workout drink.

Caffeine

Caffeine is the most common and widely used ingredient in pre-workout mixes. It is a natural stimulant that can boost metabolism and increase energy, keeping you alert during your workout. However, it’s essential to be careful when adding caffeine to your pre-workout because too much could lead to jitters and difficulty sleeping.

Creatine

Creatine is an amino acid that provides energy to the cells, enhancing physical performance. It’s very effective when used before a workout, and it can help you build muscle mass and strength. Adding creatine to your pre-workout drink can give you the push you need during your workout.

Beta-Alanine

Beta-alanine is an amino acid that reduces fatigue during high-intensity exercise like weightlifting and running. Adding beta-alanine to your pre-workout drink can help you push through tough workouts and increase your endurance.

Citrulline Malate

Citrulline malate is a compound that promotes blood flow and decreases fatigue. This ingredient is great for reducing muscle soreness and improving your performance during your workout. It gives an energy boost by increasing nitric oxide production.

Branched-Chain Amino Acids (BCAAs)

BCAAs are essential amino acids that directly affect muscle growth and repair. They are commonly found in most pre-workout supplements and can greatly benefit those who are looking to build muscle.

L-Theanine

L-Theanine is an amino acid that is commonly found in tea leaves. It helps calm the nervous system, reduces anxiety and stress, and improves focus. Adding L-Theanine to your pre-workout can help you stay relaxed yet alert during your workout.

Taurine

Taurine is an amino acid that helps regulate fluid balance and reduce inflammation. It also helps improve mental focus and reduce fatigue during workouts. Adding taurine to your pre-workout drink can help you stay focused during your workout.

B-Vitamins

B-vitamins play a crucial role in energy metabolism and red blood cell production. They help convert food into energy and reduce fatigue. Adding B-vitamins to your pre-workout can help you feel more energized and focused during your workout.

Nitrosigine

Nitrosigine is an ingredient that promotes blood flow to muscles, which can increase endurance, reduce muscle damage, and improve overall performance. It is typically added to pre-workout supplements to enhance physical performance.

Beetroot Powder

Beetroot powder is a rich source of nitrates, which helps improve blood flow and reduce fatigue. It’s a natural ingredient that is great for increasing endurance and reducing muscle damage. Adding beetroot powder to your pre-workout drink can help you get the most out of your workouts.

There you have it, the top ten ingredients to add to your pre-workout drink. Remember to use these ingredients responsibly and in the right quantities to avoid any side effects. With these ingredients, you can create a pre-workout drink that will help you push through your workouts and attain the desired results.

Ingredients to include in your pre-workout

One of the key elements to making an effective pre-workout is to include the right ingredients. Depending on your fitness goals, you can customize your own blend of pre-workout supplements to achieve optimal results. Here are some of the ingredients you can include:

Caffeine

Caffeine is a popular ingredient in pre-workouts due to its ability to improve energy, focus, and endurance. It stimulates the central nervous system, which can help you feel less tired and more alert during your workout. The dosage of caffeine varies from person to person, but it is recommended to stick to 200-400mg per serving to avoid adverse effects such as jitters, anxiety, and insomnia.

Citrulline Malate

Citrulline Malate is a naturally occurring amino acid that helps increase blood flow by increasing nitric oxide levels. This improves the delivery of oxygen and nutrients to your muscles, which enhances endurance and reduces muscle fatigue. The recommended dosage of Citrulline Malate is 6-8g per serving.

Beta-Alanine

Beta-alanine is an amino acid that helps reduce muscle fatigue and increases muscle endurance. It raises the amount of carnosine in your muscles, which can delay the onset of muscle fatigue and increase your time to exhaustion. The recommended dosage of beta-alanine is 2-5g per serving.

Creatine

Creatine is a natural compound found in meat and fish that helps improve strength, power, and muscle growth. It works by replenishing ATP stores in your muscles, which allows you to perform high-intensity exercise for longer periods of time. The recommended dosage of creatine is 3-5g per serving.

Taurine

Taurine is an amino acid that helps improve muscle contractions and reduce muscle damage. It can also improve cognitive function and reduce anxiety. The recommended dosage of taurine is 1-2g per serving.

In conclusion, these are just some of the ingredients you can include in your pre-workout blend to optimize your workout performance. However, always make sure to consult with a healthcare professional before making any changes to your diet or supplement regimen.

Wrap It Up!

That’s it folks! You now know how to make pre-workout drink at home. We’ve gone over everything from ingredients to the recipe, so you can get to experimenting and creating the ultimate workout fuel! Thanks for joining us in our quest for a healthier lifestyle. Come back again for more tips and advice on how to improve your fitness game. Cheers to your fitness journey!