How to Make Your Own Pre Workout Supplement

Pre workout supplements can get expensive quickly. It's also hard to know exactly what's in them.

More and more customers prefer the cost-effective and dosage control benefits of formulating their own homemade pre workout with the best pre workout ingredients – which are proven in the pages of science to help give you more energy in the gym!

In this article, we’ll outline how to make your own pre workout, and why this is more cost-effective.

Selecting Pre Workout Ingredients

Homemade pre workout is a great idea for those looking for maximum results and to save money.

One of our key missions at Bulk Nutrients is to show you that your supplements don't have to cost you so much! Buying pre workout ingredients raw and mixing them yourself is a great way to save, and also allows you to mix and match ingredients to suit your needs.

Moreover, the pre workout world is one many are still wary of due to harmful ingredients like DMAA (1,3 dimethylamylamine) that have since been banned in Australia after the deaths of two US army soldiers. The soldiers died from heart attacks in 2011 from an American pre workout supplement.

So, here are some scientifically approved supplements to safely and cost-effectively make your own pre workout:

Let's take a look at each ingredient starting with caffeine. You can try consuming caffeine via a cup of black coffee.

Caffeine is an effective pre workout supplement

Caffeine helps you before a workout because it delays physical and mental exhaustion by using more fat for fuel, which can give us more energy during our workouts. It has also been found to increase upper body muscle strength and power.

You'll need to drink 2 to 9 mg of caffeine per kilogram of body weight 45 minutes before exercise.

Bulk Nutrients customer “Henry” weighs 80 kilograms, so Henry would need 240 mg (2 x 80 kilograms). Start at the lower end of the recommendations first.

So you've got your black coffee on the side ahead of your workout. Now it's time to get your other pre workout drink together!

Caffeine fights mental and physical exhaustion and helps us train harder, but it’s possible to build up a tolerance to caffeine. This is the main reason caffeine users will edge up to the higher mg per kilogram of bodyweight and shouldn’t be sustained for extremely long periods, but tapered back periodically.

Beta-alanine provides pre workout performance and muscle growth

Beta-alanine is a non-essential amino acid that effectively delays your time to muscle fatigue during a workout set.

Let's assume Bulk Nutrients customer Hayley is doing hip thrusts. After 15 reps, Hayley can't perform any more reps because her levels of muscle carnosine have run out, and the PH level in her muscles have also dropped.

But if Hayley took the required dose of beta-alanine before training she would then increase her muscle carnosine levels, which act as a buffer to reduce the acidity in her glutes. This would mean Hayley could potentially squeeze a few extra reps out by taking beta-alanine.

With that being said, scientists have also found beta-alanine to increase muscle mass.

In terms of dosages, you'll need 3.2g - 6.4 g of beta-alanine daily to reap the benefits of its enhancing effects. Again, start at the lower end of the recommended dosages.

Is creatine a good pre workout supplement for muscle growth?

Creatine Monohydrate is one of the most popular pre workout supplements simply because it's one of the most researched and proven.

Creatine allows your muscles to produce more adenosine triphosphate (ATP) – an organic compound, a high-powered energy-carrying molecule that fuels your workouts.

So, take creatine, and you should have more energy to lift more, it's that simple.

Moreover, studies show that those who take creatine can double the amount of muscle they gain compared to those who don’t!

With conflicting evidence on how much creatine to take, here's the lowdown: Bulk Nutrients customer "Mason" wants results as fast as possible. So, "Mason" will need to load up on creatine for 7 days, taking 25 grams per day. Then, after 7 days, "Mason" will need to take just 5 grams of creatine per day.

While studies have repeatedly proven creatine's effects with a loading dose followed by a maintenance dose… it’s also perfectly fine to go with the more economical approach of simply starting with a 3-5 gram daily dose with no loading as we’ve seen fantastic results with this method.

Our Creatine Monohydrate provides 3 grams per serve, ensuring you’ve got enough for whatever stage you’re at with creatine monohydrate.

Citrulline-malate as a pre workout ingredient?

Another supplement getting a lot of attention lately has been Citrulline Malate. It’s a combination of dietary amino acid L-Citrulline and malate; an organic salt of malic acid.

But put them together and you've got something special: research shows Citrulline Malate can relieve post-workout muscle soreness and improve leg press performance in both men and women, who also reported a lesser than usual rate of perceived effort!

Citrulline Malate works by increasing the production of nitric oxide, which allows for more blood flow into our muscles which can increase their power and output.

You'll require 6-8 g of Citrulline Malate for optimal results.

And our Citrulline Malate contains 6 grams per serve and costs just $22 for 41 serves.

Flavouring Pre Workouts

Let's imagine you've put all of these pre workout ingredients into a cup; now it's time to flavour them!

Simply buy any flavour of cordial you like from the supermarket and mix up a cup as you normally would with your Bulk Nutrients pre workout ingredients inside.

This is far more cost-effective than purchasing many alternatives on the market, not to mention the amount of extra serves you get when investing in each ingredient this way.

This is how to make pre workout – a much better way!

Potential side effects to pre workout ingredients

Caffeine can cause…

Beta-Alanine has been known to cause…

Creatine Monohydrate can cause…

Citrulline Malate has been known to cause…

It's important to note that these are potential side effects and that not everyone who takes these supplements will experience them.

Additionally, these supplements can interact with other medications, so it is important to consult a healthcare professional before using them.

And when selecting these ingredients, consider the following tips:

Tips for Pre Workout Ingredients

Caffeine

Beta-Alanine

Creatine Monohydrate

Citrulline Malate

Remember to always read the label, follow recommended doses, and consult your doctor before starting any new supplement regimen.

Measuring pre workout ingredient doses

Accurately measuring doses of supplements is critical in order to ensure that you are taking the appropriate amount for your needs and to prevent any potential negative side effects.

Caffeine, beta-alanine, creatine, and citrulline malate can be found in either powder or capsule form and come with specific dosage instructions on the label.

For powder supplements, measuring spoons or a scale can be used to measure out the recommended dose. Be sure to read the label closely!

Capsule supplements are pre-measured and can be taken as directed.

Then, as mentioned, place your raw beta-alanine, citrulline malate, and creatine, into a shaker and drink it plain, or flavour it with something like cordial.

We suggest having your caffeine from black coffee separately.

Adjusting Dosages Based on Personal Tolerance and Goals

Everyone's tolerance and goals are unique, so it is important to adjust the dosages of your pre workout supplement accordingly.

Start with half to a full dose as recommended on the label and monitor how your body reacts.

If you experience any negative side effects, reduce the dose.

Storing and using your pre workout

Proper storage of supplements is important to maintain their potency and effectiveness.

Caffeine, beta-alanine, creatine, and citrulline malate should be stored in a cool, dry place away from direct sunlight and moisture. It is recommended to store them in their original packaging to protect them from air and light exposure.

For powder supplements, it is recommended to keep the lid tightly closed when not in use to prevent contamination and evaporation of the active ingredients.

Taking pre workout supplements at the right time

As the same suggests…taking pre workout supplements before training is ideal!

We recommended taking pre workouts 30 to 60 minutes before exercise to allow enough time for the active ingredients to be absorbed by the body.

It is also important to drink plenty of water before and during exercise to prevent dehydration.

Best bang for your buck pre made pre workout

The alternative to formulating your pre workout is to buy our Bulk Nutrients Pre Workout 101 blend, which contains all of these aforementioned ingredients and comes in many different flavours.

But for those of you who require slightly higher doses of particular ingredients, buying it individually may be more suitable.

Wrapping up Homemade Pre Workouts

The bottom line is creating your own homemade pre workout supplement can be a cost-effective and safe alternative to store-bought supplements.

By using scientifically approved raw ingredients (like caffeine, beta-alanine, creatine, and citrulline-malate) you not only save money, but can see improvements in energy, and potentially, muscle growth.

Remember to always read the labels, start with lower dosages, and adjust as needed to see the best results for your workout.