DIY is not only limited to crafts only, but it has been expanding to other niches as well like making your own pre-workout. It’s a rapidly increasing trend that lets people make their own pre-workout with their choice of ingredients. But many might get confused about the first step. This article will make sure that you become self-sufficient in making your own pre-workout very easily. Let’s get into it.
What Is A Pre-Workout?
The supplements taken right before the workout routine to enhance endurance, focus, and energy and to improve athletic performance are the pre-workouts. These supplements come with a variety of ingredients and flavors.
Why You Should Make Your Own Pre-Workout
The question might pop up in your mind that there are tons of pre-workout supplements on the market, then why go through the trouble of making your own pre-workout? Well for starters, it’ll save you a lot of money. As making your own pre-workout is highly cost-effective. Secondly, the ingredients and their quantity in the pre-workout will solely depend on your choice. This lets you design a pre-workout that suits your needs completely and is devoid of any fillers or preservatives that do not serve the purpose of pre-workout supplements.
How To Make Your Own Pre-Workout?
Once you’ve decided that you’ll make your very own pre-workout, it’s time to learn how to make it. The very first thing is to learn about the possible ingredients you are going to use. Let’s look at the best pre-workout ingredients that can be used to make a pre-workout.
The Best Pre-Workout Ingredients
Following are some of the best ingredients that are commonly used in the making of pre-workout. These ingredients have proven results and are cost-effective.
1: Caffeine (100-200 mg)
Caffeine is the main ingredient of every pre-workout as it is known to boost energy when you are feeling low on it. It does so by simply blocking the adenosine receptors of the brain. It enhances alertness, focus, and improves the pain response.
2: Creatine (5 g)
Although creatine is already present in our body as several amino acids come together to naturally synthesize creatine in our body. But it’s not enough for muscle building, that’s why it is supplemented via pre-workouts. It is known to improve strength and increase muscle mass during intense weight-lifting.
3: Beta-Alanine (4 g)
Improving endurance during resistance training is such a challenge that every athlete faces. That’s why Beta-Alanine is added in pre-workouts as they are known for enhancing endurance by reducing the onset of fatigue.
4: L-Arginine (5 g)
L-Arginine is added to pre-workouts to reduce muscle fatigue and increase endurance. It is known to enhance the blood flow towards muscles by increasing the nitric oxide levels in the bloodstream. It is used as an optional ingredient.
5: L-Citrulline (6-8 g)
It’s an optional ingredient as it is not cheap. Its purpose is to enhance the absorption of L-Arginine in the blood to increase muscle endurance and decrease muscle fatigue.
After getting familiar with all the necessary pre-workout ingredients, it’s time to prepare your pre-workout. Different combinations of these ingredients can serve the purpose of various fitness goals. Here are the three most common pre-workout recipes used for major fitness goals.
1: Pre-Workout Recipe For Strength And Size
To boost-out muscular mass, this recipe can be followed:
- Add 3g Creatine, 3-5 g Citrulline, 5-10 g Carbs, and 400 mg Caffeine per serving to cold water and mix well or you can blend a bit as well. Store in the cold for some time so it get chilled when you need to consume it before your workout routine.
2: Pre-Workout Recipe For Endurance And Stamina
To build stamina and enhance endurance during workouts, use the following recipe for pre-workout production:
- Add 2-5 g Beta-Alanine, 3-5 g Citrulline, 5-20 g Carbs, and 200-300 mg Caffeine per serving to cold water and mix well. Use 30 minutes prior to your gym or workout session.
3: Pre-Workout Recipe For Size, And Work Capacity
It is most commonly used pre-workout, as it serves the purpose of keeping fatigue at bay and enhancing performance. To make this pre-workout, follow this recipe:
- Add 2 -5 g Creatine, 2-5 g Beta-Alanine, and 200 mg Caffeine per serving in cold water altogether, and mix well. Consume it 30 minutes before going to work out.
So, feeling accomplished that now you are able to make your own pre-workout?. But you need to follow some tips before preparing a pre-workout successfully. You should be familiar with all the ingredients and their usage before adding them to your pre-workout. You should know how much healthy dosage of every ingredient is suggested by scientific research.
Making your own pre-workout under your own conditions is definitely an amazing experience. You get to control the dosage of each ingredient as per your choice. However, before preparing your own pre-workout, you should first educate yourself about all the necessary details. Never try to go extra with ingredients, or else it will only backfire. If you get tired of making your own pre-workout, there is always a range of options available in the market.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.