Are you considering making your own pre-workout at home? Whether you’re looking to save money, customize your ingredients, or just experiment with different formulations, creating a homemade pre-workout drink can be a rewarding process.
But before diving in, it’s important to understand both the benefits and the challenges that come with DIY pre-workout supplements.
In this guide, we’ll break down:
- Essential ingredients for homemade pre-workout
- Tips for sourcing and measuring ingredients
- The benefits and drawbacks of DIY pre-workouts
- An alternative option for those looking to save time
Essential Ingredients for DIY Pre-Workout
When formulating a homemade pre-workout, it’s important to focus on the ingredients that are most effective in boosting performance, endurance, and recovery. Here are some of the most common and beneficial ingredients to consider:
- Caffeine: This stimulant is a cornerstone of most pre-workout formulas, valued for its ability to increase alertness, focus, and energy levels. It also helps to mobilize fatty acids, making it useful for endurance exercises. The most common dosage ranges from 150 to 300 mg, but it’s best to start lower and gauge your tolerance.
- L-Citrulline: Known for improving blood flow and muscle pumps, L-citrulline supports nitric oxide production. This helps to increase oxygen delivery to muscles during exercise, enhancing endurance and reducing soreness. A typical dose is around 6-8 grams, but many pre-made supplements under-dose it.
- Beet Root: Similar to L-citrulline, beet root increases nitric oxide levels in the blood, leading to improved cardiovascular performance. It’s also packed with antioxidants. Beet root powder is a natural alternative to synthetic NO-boosters, with studies suggesting a dose of 500 mg to 1 gram for noticeable effects.
- Beta-Alanine: This amino acid helps buffer acid in muscles, delaying the onset of muscle fatigue, especially in high-intensity training. Beta-alanine is also responsible for the tingling sensation many people experience after taking pre-workout. The recommended dose is around 2-3 grams.
- Taurine: Often included to support hydration and muscle function, taurine also acts as an antioxidant. It can help mitigate the effects of oxidative stress induced by intense exercise, with a typical dose around 1-2 grams.
- L-Tyrosine: An amino acid that supports mental focus and reduces stress, L-tyrosine is particularly useful in high-pressure or prolonged workout situations. The dose can vary, but 500 mg to 2 grams is commonly used.
- Creatine: Creatine is one of the most well-researched supplements, known for boosting strength, power, and muscle growth. Typically taken at 3-5 grams per day, creatine works by increasing the energy supply to muscle cells.
- Pink Himalayan Salt: This may seem like an unconventional addition, but salt can help maintain electrolyte balance, preventing cramping and dehydration during workouts. A small pinch is all you need, as it contains essential trace minerals beyond just sodium.
For more information on ingredients, visit our ingredients guide.
Sourcing and Measuring Your Ingredients
If you’re committed to making your own pre-workout, you’ll need to find a reliable source for each ingredient. Online marketplaces like Amazon or specialty supplement stores can provide most of these ingredients in bulk.
However, it’s important to ensure you’re buying high-quality, pure powders without unnecessary fillers or additives.
One of the challenges you’ll face when sourcing individual ingredients is the need for precise measurements. A digital kitchen scale capable of measuring down to milligrams is essential, especially for stimulants like caffeine, where even small variations in dosage can have a big impact.
Weighing out each supplement before every workout can be tedious, but it’s crucial for consistency and safety. If you miscalculate, you could end up under-dosing, reducing the effectiveness of your mix, or over-dosing, which can lead to unpleasant side effects like jitters or nausea.
The Pros and Cons of Homemade Pre-Workout
Pros:
- Total Customization: Perhaps the biggest advantage of making your own pre-workout is the ability to completely customize the formula. You can tweak ingredient ratios, adjust dosages, and exclude anything you don’t want—such as artificial sweeteners, colors, or excessive stimulants. This level of control allows you to tailor your pre-workout to your specific goals, whether that’s increasing endurance, focusing on muscle pumps, or prioritizing strength and power.
- Potential Cost Savings: When you buy ingredients in bulk, the cost per serving can be much lower than purchasing pre-made supplements. This is especially true if you use relatively simple formulas or stick to just a few core ingredients.
Cons:
- Upfront Investment: While the cost per serving may be lower in the long run, the initial investment can be quite high. Purchasing all the necessary ingredients at once—especially in quantities that make sense for long-term use—can add up quickly.
- Time-Consuming Preparation: You’ll need to weigh out each ingredient before every workout to ensure you’re getting the correct dosage. This can be time-consuming and cumbersome, especially if you have a busy schedule or prefer convenience.
- Mixing Difficulties: Many ingredients don’t dissolve easily in water, and without proper manufacturing equipment, you may struggle to create a smooth, well-blended drink. You also risk creating “hot spots,” where certain ingredients clump together, leading to uneven distribution of dosages. This is particularly problematic with stimulants like caffeine or ingredients like beta-alanine.
- Storage and Freshness: Keeping multiple ingredients fresh and organized over time requires proper storage solutions, especially in humid environments where powders can easily clump. You’ll need airtight containers and possibly desiccants to maintain ingredient quality.
Is DIY Pre-Workout Right for You?
If you’re someone who enjoys the process of customizing and experimenting with your supplements, making your own pre-workout can be an exciting project. It offers the ability to fine-tune your formula and save money in the long term. However, for most people, the time, effort, and precision required to create a homemade pre-workout may outweigh the benefits.
Alternative to DIY Pre-Workout
If the idea of creating your own pre-workout sounds appealing but the execution feels daunting, you might consider a service like Build Your Own Pre.
Here, you can fully customize your pre-workout by selecting your preferred ingredients and dosages—without the hassle of sourcing, measuring, and mixing. Our pre-mixed blends offer all the benefits of personalization, minus the time-consuming preparation.
Final Thoughts
Whether you decide to go the DIY route or opt for a customizable pre-workout solution, it’s essential to weigh the pros and cons to determine what’s right for you. Making your own pre-workout can be rewarding, but it’s not without its challenges. For those looking for full control without the hassle, customized pre-workouts may offer the best of both worlds.
Now that you understand the ins and outs of creating your own pre-workout, you’re ready to make an informed choice. If you’re interested in a simpler, more convenient way to get the exact ingredients you need, check out Build Your Own Pre to create your personalized pre-workout blend in minutes.