How to Make Your Own Pre-Workout Drink – Homemade Recipe

Homemade Pre Workout Drink Recipe

The one thing that almost everyone knows about supplements is that they can get pricey. This is true because companies have to make a profit to stay in existence.

That being said, some supplements have simple enough formulas that you can buy the ingredients and make them yourself.

One of these supplements is pre-workout.

Pre-workout supplements are designed to give you a big energy boost using a proprietary blend of ingredients. Depending on which product you buy, some may even have unnecessary ingredients that drive the price up.

But not all ingredients in pre-workout products are useless and some do actually have merit. The good part is, these ingredients can usually be purchased on their own, in bulk, meaning you can get more bang for your buck.

Below we have listed the homemade pre-workout ingredients, how much of them is usually needed and where you can purchase them.

So lets get started!

This content was not written or reviewed by a medical or health professional. The information in this content is to be used at your own risk.

What You’ll Need

Quick Note: Only 2 of the below ingredients have an almost immediate effect. Those are are caffeine & citrulline malate. Beta-alaine and creatine work gradually over time to help you build strength and muscle.

  • Caffeine
  • Creatine
  • Beta-Alanine
  • Citrulline (optional)
  • Flavoring Powder (optional)

Caffeine

  • 100-200mg

Caffeine is usually the main aspect of a pre-workout drink because of it’s energy boosting qualities.

It is a very powerful stimulant, and it can be beneficial in improving endurance and energy during your workout. Caffeine is classified as a Nootropic can provide mental stimulation. [1]

Beta-Alanine

  • 800mg-1g

This is another frequent ingredient in pre-workout products and it’s the one that’s responsible for that tingling feeling you get on your skin.

It has been shown that it can help enhance muscular endurance. Supplementation of Beta-alanine may also help to improve cardiovascular exercise performance. [2]

Creatine

  • 5g

The main role of creatine in the body is to store high-energy phospate groups in the form known as phosphocreatine. This form releases energy during periods of stress to aid in cellular functions.

This is actually why creatine is known to help increase strength. However, this process can also help the brain, bones and liver. [3]

Optional Ingredients

Citrulline Malate

  • 5g

Citrulline malate is not as widely researched as some other ingredients and is not entirely necessary.

There are some claims that L-Citrulline can be used as a sports performance supplement to reduce fatigue and improve endurance but here is not sufficient evidence or research to support that claim. [4]

Flavoring Powder

This is strictly for taste and not necessary. Some of the above ingredients can be a little tough to take down on their own, so try adding in some flavor powder like a Gatorade packet or a kool aid packet.

Putting It Together

This isn’t hard at all. Simply mix the above ingredients together with your Gatorade or Kool-Aid powder, skipping on the sugar.

You’ll want to consume this drink 30-45mins before you start your workout, giving the ingredients time to be absorbed and start having their effect.

One of the downsides of this recipe is that it takes some extra time to make and may not taste as good as some of the manufactured products. On the other hand, you know exactly what you’re putting in your drink and you’re saving a ton of money.

If you’d like to skip the hassle of making your own pre-workout drink, then check out our list of the Best Pre-Workout Supplements.

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Rick Grimes

Written by Rick Grimes

Rick's a former D1 athlete, and a current fitness nut with over 10+ years in the health and fitness industry. After getting his bachelors degree he became devoted to contributing accurate, concise and researched based information to the bodybuilding industry. When he's not researching supps, you can find him on Quora giving back to the community.