Making your own pre workout means you have full control of not only the ingredients but also the cost.

A 4-5 ingredient containing pre workout only costs half a dollar per serving, that's with 8g citrulline, 4g beta alanine and 200mg caffeine.

Compared to mainstream brands, that's about 50% cheaper and they usually have less caffeine and beta alanine.

Look at these prices by popular brands:

• Cellucor C4: $30 for 30 servings (1.6g Beta Alanine, 1g Creatine Nitrate) 
• Pre Jym: $39 for 20 servings (6.5g citrulline, 3g BCAA's, 2.5g betaine, 1.6g beta alanine, 1g tyrosine)

C4 just proves how much companies can take advantage by under supplying on doses while being one of the top pre workouts. 

The only benefit you'll notice is the caffeine and maybe the pumps but even the nitric oxide boosters are underdosed. 

Pre Jym makes things look better, but you don't really need BCAA's as a pre workout and beta alanine is underdosed. 

It's an example of a pre workout putting ingredients you don't really need.

Ingredients are picked

You get to pick what goes into your pre workout.

You're getting the ingredients that you want and none of the ingredients that you don't want.

Getting more or less or none of a ingredient is completely up to you.

Cheaper

We broke down the costs above and it really is cheaper to make your own pre workout.

Most ingredients are cheap to buy in bulk and they are even cheaper when they are bought in bulk.

When you buy ingredients, they contain more than a month's worth of supply.

So buying bulk ingredients means you'll only have to do it every few months.

Dosing

It's one thing to have the ingredients that you want, but it's another to control the doses.

A lot of pre workout uses proprietary blends that are typically used to hide the dosages of useful ingredients.

While more pre workouts are not using prop blends, it's more appealing to be able to control the dosages for your own pre workout.

Flavoring

Some people don't care about flavoring but some, or most companies will use coloring or artificial ingredients to make the pre workout drink look pretty.

By making your own pre workout you'll be able to control the flavoring, or even make it unflavored so you don't need to have the extra ingredients that you don't care about.

Some ingredients do taste pretty bad when it's unflavored though like BCAA's.

The Downsides

Making your own pre workout will cost you a bit of time and research.

Before you mix your pre workout you need to dose the ingredient correctly. Some powders may come with a pre measured scoop but stimulants like caffeine will most certainty need a scale to measure.

You need to know what you want to achieve.

Mixing in creatine and caffeine will help with strength, but what about citrulline or beta alanine? Do you need those?

Flavoring can be a challenge if your pre workout mix tastes bad.

You need to do research on dosages.

While you won't need to do much research, you'll just have to remember or write it down so you won't forget.

Caffeine

Caffeine is the main stimulant in almost all pre workouts (except the stim-free ones of course).

It works by increasing alertness, energy and decreasing what makes you feel tired (adenosine). 

Betaine Anhydrous

Betaine anhydrous is an osmolyte and it can function as a methyl donor and attach itself to homocysteine.

Homocysteine can have a negative impact on muscle protein synthesis.

Citrulline

Citrulline can improve performance and decrease the burn that you'd feel from performing multiple sets / reps.. 

It works similarly to beta alanine, in that it can decrease ammonia in muscles, and it can increase arginine levels, which helps with pumps and muscle fullness. 

Beta Alanine

Beta alanine is what you feel when you have tingles after drinking a pre workout.

It's a harmless sensation, but it takes time for your body to build up on beta alanine, similarly how creatine does.

Agmatine

Agmatine can prevent nitric oxide levels from dropping by inhibiting the enzyme that breaks down arginine. 

Homemade or PreMade

Now that you've seen the prices and possible formula's for homemade formula's, you can compare it to a pre workout you usually buy. 

Sometimes it's better to buy bulk powders anyway so you can add it to your favorite pre workout. 

For example buying exotic stimulants in bulk can make any regular pre workout into a hardcore one with a simple addition. 

You can check out our best pre workouts for muscle building or our strongest list for exotic pre workouts. 

Recipes for Homemade Pre-Workout

Creating your own pre-workout recipes can be a fun and rewarding process. You can experiment with different ingredients and dosages to find what works best for you. Here are a few recipes to get you started:

1. Fat Burning Pre-Workout Recipe

This recipe is designed to boost your metabolism and help you burn fat during your workouts. Here's what you'll need:

• 200 mg of Green Tea Extract (for natural caffeine and antioxidants)
• 1 gram of Cayenne Pepper Extract (to boost your metabolism)
• 5 grams of BCAAs (for muscle recovery and growth)
• 2 grams of L-Carnitine (for fat burning)

2. Muscle Building Pre-Workout Recipe

This recipe is packed with ingredients that can help increase muscle strength and power. Here's what you'll need:

• 5 grams of Creatine Monohydrate (to increase muscle strength and power)
• 2 grams of Beta-Alanine (to delay muscle fatigue)
• 6 grams of Citrulline Malate (for increased blood flow and endurance)
• 5 grams of BCAAs (for muscle recovery and growth)

3. Pre-Workout with Coffee Recipe

If you're a coffee lover, this recipe is for you. It uses coffee as a natural source of caffeine. Here's what you'll need:

• 1 cup of brewed coffee
• 3 grams of L-Tyrosine (for focus and alertness)
• 5 grams of BCAAs (for muscle recovery and growth)
• 2 grams of Taurine (for hydration and endurance)

4. Natural Pre-Workout without Supplements Recipe

This recipe uses whole foods to provide a natural energy boost. Here's what you'll need:

• 1 banana (for natural sugars and energy)
• 1/2 cup of oats (for sustained energy)
• 1 tablespoon of honey (for natural sugars and energy)
• A sprinkle of cinnamon (for taste)

5. Caffeine-Free Pre-Workout Recipe

If you're sensitive to caffeine or prefer to avoid it, this recipe is a great option. Here's what you'll need:

• 6 grams of Citrulline Malate (for increased blood flow and endurance)
• 5 grams of BCAAs (for muscle recovery and growth)
• 2 grams of Beta-Alanine (to delay muscle fatigue)
• 1 gram of Beetroot Powder (for increased blood flow)

Price Chart for Supplement Ingredients

Here's a rough estimate of the cost of these supplement ingredients:

• Green Tea Extract: $0.10 per serving
• Cayenne Pepper Extract: $0.05 per serving
• BCAAs: $0.50 per serving
• L-Carnitine: $0.20 per serving
• Creatine Monohydrate: $0.10 per serving
• Beta-Alanine: $0.10 per serving
• Citrulline Malate: $0.30 per serving
• L-Tyrosine: $0.10 per serving
• Taurine: $0.05 per serving
• Beetroot Powder: $0.20 per serving

Remember, these are just starting points. Feel free to experiment with different ingredients and dosages to find what works best.

Homemade Pre-Workout Recipes Mixed with Food

Let's explore more homemade pre-workout recipes that you can easily whip up in your kitchen.

1. The Energizer

This recipe is designed to give you a quick energy boost before your workout.

Ingredients:

• 1 cup of green tea (for natural caffeine)
• 1 banana (for quick carbs and potassium)
• 1 tablespoon of honey (for natural sugars and antioxidants)
• 1/2 teaspoon of Beta-Alanine (for endurance)
• 1/2 teaspoon of Creatine Monohydrate (for strength and power)

Instructions:

1. Brew the green tea and let it cool.
2. Once cooled, blend it with the banana and honey until smooth.
3. Stir in the Beta-Alanine and Creatine Monohydrate.
4. Drink this about 30 minutes before your workout.

2. The Muscle Builder

This recipe is packed with ingredients that support muscle growth and recovery.

Ingredients:

• 1 cup of almond milk (for vitamin E and calcium)
• 1 scoop of protein powder (for muscle repair and growth)
• 1 tablespoon of peanut butter (for healthy fats and protein)
• 1/2 teaspoon of Creatine Monohydrate (for strength and power)
• 1/2 teaspoon of Agmatine (for muscle pumps)

Instructions:

1. Blend the almond milk, protein powder, and peanut butter until smooth.
2. Stir in the Creatine Monohydrate and Agmatine.
3. Drink this about 30 minutes before your workout.

3. The Endurance Booster

This recipe is designed to enhance your stamina and endurance during long workouts.

Ingredients:

• 1 cup of coconut water (for hydration and electrolytes)
• 1/2 cup of mixed berries (for antioxidants and natural sugars)
• 1 tablespoon of chia seeds (for omega-3 fatty acids and fiber)
• 1/2 teaspoon of Beta-Alanine (for endurance)
• 1/2 teaspoon of Citrulline Malate (for blood flow and endurance)

Instructions:

1. Blend the coconut water, mixed berries, and chia seeds until smooth.
2. Stir in the Beta-Alanine and Citrulline Malate.
3. Drink this about 30 minutes before your workout.

Remember, the effectiveness of these recipes can vary

FAQs

What are the benefits of making your own pre-workout?

Making your own pre-workout allows you to control exactly what goes into your supplement. You can avoid unnecessary additives and tailor the ingredients to your specific needs. It's also a cost-effective option, especially if you regularly use pre-workouts.

What ingredients should I avoid in a pre-workout?

While this largely depends on individual tolerance and preference, some people avoid ingredients like artificial sweeteners, coloring, and certain stimulants due to potential side effects.

How can I make a caffeine-free pre-workout?

There are plenty of caffeine-free ingredients that can boost your workouts. Beta-alanine, L-citrulline, and beetroot powder are all great options.

Can I use a homemade pre-workout for weight loss?

Yes, certain ingredients can help boost your metabolism and burn fat. However, remember that a pre-workout supplement alone won't lead to weight loss. It should be used in conjunction with a balanced diet and regular exercise.

How long does homemade pre-workout last?

This will depend on the ingredients you use. As a general rule, it's best to use your homemade pre-workout within a few weeks to ensure the ingredients are still effective.

Bottom Line

Making your pre-workout at home is a cost-effective, healthy, and customizable alternative to store-bought supplements.

You can enhance your workouts and achieve your fitness goals with the right ingredients and recipes.

Whether you're looking to build muscle, burn fat, or boost your energy levels, a homemade pre-workout could be the perfect solution.

Remember, the key to a successful workout isn't just the right supplement—it's also a balanced diet, regular exercise, and a good night's sleep.

So why not give homemade pre-workout a try?

You might find it's the perfect fit for your fitness routine.

For more information on fitness and supplements, check out our Ultimate Guide to Bodybuilding and Definitive Guide to Bodybuilding Supplements.

And if you're interested in learning more about different training programs, our Definitive Guide to Training Programs is a great resource.

Remember, everyone's body is different, so what works for one person may not work for another. It's all about finding what works best for you and your body. Happy training!