Make Your Own Pre Workout 2024 – Best DIY Recipe

Homemade Pre Workout

As a fitness enthusiast, when you make your own pre-workout, it ensures to have the right mix of essential ingredients or nutrients that are specially tailored for the body.

There are many amazing benefits associated with making pre-workout. Some of these benefits include effectiveness, affordability & cost efficiency, and the support it provides the body.

When come up with your workout goals by giving you the desired result.

In this article, we will be discussing how to make pre-workout supplements at home, the benefits of making pre-workout supplements, the ingredients you need to make pre-workout supplements, and how you can get the best result from pre-workout.


What Is Pre Workout?

what is pre workout

A pre-workout is the needed boost or supplement your body needs before engaging in daily exercise or workout routine.

The benefit of a pre-workout is to charge the body and prepare it for the task ahead.

This supplement is very effective when it comes to giving the body the lift it needs when you feel weak and uninterested in your workout routine.

Why Is Pre-Workout Important?

No matter how little a pre-workout is, the effectiveness and impacts on overall body performance go a very long way.

When you take a pre-workout before a daily workout routine, it gives the energy or boosts to perform extra sets & reps, and confidently and comfortably add more weight to your workout routine.

In summary, a pre-workout is important for all fitness enthusiasts- thanks to its contribution to achieving optimum productivity.

Learn How To Make Your Own Pre Workout

pre workout creatine

One of the crucial things every fitness enthusiast must put into consideration is having total control over their pre-workout- you can pick the right ingredients for the body. Usually, pre-workout should not be difficult to make.

When you take a look at various pre-workout supplements available on the market, you will notice that all these supplements are made using the same main ingredients.

Whenever you make your own pre-workout, make sure to include the primary ingredients in the mix- these ingredients are very vital to the body during exercise or workout.

Different Pre-Workout List

A pre-workout list helps you to tailor pre-workout supplements according to your needs so that you can attain the expected performance. The following are the various pre-workout list:

  1. Pre-workout for strength and size: Pre-workout for strength and size helps to improve strength and recovery. When you take this type of pre-workout, you are guaranteed with an enhanced performance during exercise and workout routine.
  2. Pre-workout for endurance and Stamina: Pre-workout for endurance and Stamina gives your body the fuel it needs to ensure you continue performing your workout routine over a long period.
  3. Pre-workout for performance, health, and overall wellbeing: This supplement contains all the main ingredients your body needs for optimum wellbeing, overall performance, and general health.

Homemade Pre Meal Before Workout

best pre workout breakfast

Every fitness enthusiast has a goal or more they want to achieve. To achieve your set goals, there are several ingredients you need to optimize performance.

As discussed above, we will explain the necessary ingredients need to prepare any of the pre-workout on the above list.

Although the ingredients for pre-workout that will be explained in this section are affordable, when mixed effectively, you will be able to get the best result- make sure you use the right ingredients.

Whenever you want to make your pre-workout, either for strength and size, endurance and stamina, or performance, health, and overall wellbeing, some ingredients should never be left out of your mix.

These ingredients are considered as the “main ingredients.” Depending on your need you must understand the recommended dosage rate/composition per serving.

  • Caffeine: Caffeine ensures fitness enthusiast attain the required level of mental alertness and makes sure you remain focused all through the workout section. The quantity of caffeine you add per serving is also dependent on what you need and the body can tolerate.
  • Creatine: Known for its impact when it comes to the improvement of muscle growth and endurance.
  • Citrulline: include citrulline in homemade pre-workout, your body gets the support it needs to recover remarkably between sets. Also, it improves the size of pumps and ensures that your muscles get the energy they need.
  • Beta-Alanine: The main function of beta-alanine is to improve endurance- to ensure you do not get exhausted easily.
  • Carbs: The function of carbs is to enhance performance and to get rid of fatigue.

We recommend cyclic dextrin-this kind of carbohydrate gets into the bloodstream faster, which gives you the fuel you need to perform optimally during intense exercise.

Overall, when preparing your pre-workout, make sure you mix these ingredients very well- use the right dose for every ingredient.

Make sure you talk to a medical professional in case your body reacts to the pre-workout or if you have any health-related challenges.

Cost Of DIY 

Making a pre-workout is very affordable. When you make your pre-workout at home, this ensures you only pay for the ingredients you use. With this, you can save more while you get the desired result in performance.

With about $15, you can pick up personal powders of the key ingredients- Caffeine, Creatine, Beta-alanine, and Citrulline.

When these ingredients are mixed, you will get more servings than what the ready-made pre-workout supplements of a similar size/concentration offer. Depending on your needs, you can mix as many ingredients as you like.

How Much Take Before Or After Workout – Dosage Rate

  • Caffeine: If you are not an individual who is not used to the intake of caffeine, there are basic things that need to know. You can start this experience with about 100mg. Caffeine intake above 500mg is considered to be unhealthy. Stronger pre-workouts usually contain more than 300mg of caffeine. Caffeine is available in powder and tablets and can use in coffee instead. A cup of coffee contains up to 150g of caffeine.
  • Creatine: For individuals who want to get the best out of their workout routine, there is a need to achieve the optimum level of creatine saturation in your muscles. If you take 5g of creatine every day, in about 6 weeks, you will achieve the optimum level of creatine saturation in your muscles. To achieve this result faster, you can take the 5g dose four times a day for 5 days- make sure the dosage is uninterrupted.
  • Citrulline: For a starter, begin with a dose of about 2g. With time, increase the dose to about 6g.
  • Beta-alanine: You can take between 800mg and 2,000mg of beta-alanine daily for pre-workout.
  • Carbs: The dosage rate is directly related to the nutritional needs of active individuals. Also, the dosage rate varies between an individual who has eaten before their workout schedule and an individual who hasn’t.

For someone who’s is engaged in their workout routine without breakfast, for instance, it is expected that such an individual takes between 20g and 40g of liquid carbs before they go to the gym.

For someone that is working out later in the day, carbs may not be necessary.

When Is The Best Time To Take Calories Before Workout?

According to experts, the recommended time for individuals that are involved in physical activities to take pre-workout is between thirty minutes and one hour before you engage in your heaviest sets.

You don’t necessarily have to take your pre-workout before arriving at the gym.

Caffeine takes about one hour before it kicks into action. For citrulline, it takes about 45 minutes before it becomes effective.

To get the best result out of our pre-workout, make sure you take this supplement when you are about to engage in a very tough workout or exercise- You do not need a pre-workout during the warm-up exercise.

If you are taking a pre-workout supplement intending to improve your endurance level, remember, the effect or performance is not instant.

Yes, caffeine improves mental awareness- the effect goes off slowly at about 6 hours after consumption.

Pre Workout Brand

  • Betancourt Bullnox Androrush
  • Cellucor C4 Extreme Energy
  • Pro Supps Mr. Hyde
  • Transparent Labs PreSeries BULK
  • ENGN Pre-Workout by Evlution Nutrition
  • BPI Sports 1.M.R. Vortex

best pre workout brands

Benefits Of DIY Pre-Meal Before Workout

There is so many benefits that can be linked to a homemade pre-workout. The benefits are:

  • You will be able to add the right ingredient your body needs in the right proportion.
  • You won’t have to pay extras- You will only pay for the ingredients you want and trust.
  • Making your pre-workout makes it possible to go for ingredients that will assist in accomplishing your goals by enhancing your health and performance.

Food Or Supplement- Which One Is Good to Take Before workout?

Pre-workout supplements give individuals who are into physical activities the energy they need to go through their daily workout routine.

Also, for any individual who is not motivated to work out or exercise, pre-workout gives the boost they need to achieve their daily goals or targets.

To a certain level, supplements are affordable- still, a lot of fitness enthusiasts can’t afford the purchase of pre-workout supplements.

When compared to supplements, real food gives your body the optimal nutrient it needs before exercise so that you perform at the highest level and as well minimize any damage to your muscles.

These foods are a great combination of protein, carbohydrates, and fat. With top nutrition that you get from real food.

It becomes very easy for your body to perform excellently during a workout, and your body also heals faster after your daily exercise schedule.

Apart from the top nutrient that your body gets from the intake of real food, they are more affordable when compared to supplements, and foods are also top-choice among fitness enthusiasts who can’t afford supplements.

Pre-workout supplements have their advantage over real foods- they are readily available and very convenient to use. Check to know how these products can help you stay stronger.

What Ingredients A Good Workout meal plan?

best pre workout meal

According to various research, the best ingredients you can use to create your magical pre-workout at home in terms of performance and safety are:

  • Caffeine
  • Beta-Alanine
  • Citrulline
  • Creatine
  • Carbs
  • Your preferred flavoring agent

Does Pre Workout Gain Weight?

Although the intake of pre-workout may contribute to weight gains, there are a lot of things that can be done to prevent such from happening.

Make sure you follow the recommended calorie intake/dosage rate and keep a record on the effect of the pre-workout on the body- make sure you keep an eye on the result.

Once you notice that you are not getting the expected result from your pre-workout, you may need to review your options.

Creatine is believed to contribute to weight gain, but this doesn’t mean that someone who is trying to cut down on their weight gains can’t blend it with their pre-workout- our bodies are different.

Make sure you follow the tips we have given above.


What is the best pre-workout supplement?

The best workout supplement must contain the primary ingredients- Caffeine, Creatine, Beta-Alanine, and Carbs.

These ingredients must be mixed properly- you follow the recommended dosage rate.

What do I need to know about pre-workout?

Pre-workout is great for every active individual- it supplies the body with the fuel it needs to attain optimal performance. If you are not making pre-workout, buying from the marts is usually costly.

pre workout routine

Who uses a pre-workout?

Pre-workout is for active people. No matter the type of exercise or body fitness routine you are engaged in.

The intake of pre-workout ensures the body achieve optimum performance in terms of endurance, strength, health, and overall wellbeing.

When should I take my pre-workout?

If you are an individual who lifts heavy, you can take your pre-workout when it is 30 to 60 minutes before you get engaged in your heaviest set.


There is a lot of pre-workouts on the market- most of these available choices are of low quality. This is why you need to make your pre-workout.

You can avoid those uncertain brands on the market- make use of pre-workout that you are assured of.

The main goal of making your pre-workout is to ensure the get the best out of your blend of ingredients.

While preparing your pre-workout, make sure you take your time and know what your needs are.

Before mixing the primary ingredients makes sure you check if the dosage rates are correct.

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