Pre-workout supplements are popular among those who want to boost energy and performance. 

But what can they be mixed with? 

The liquid you choose can affect not only the taste but also the effectiveness of your pre-workout.

From the classic choice of water to creative options like smoothies and juices, let's dive into the possibility of pre-workout mixes and combinations.

What To Mix Pre-Workout With?

Pre-workout can be mixed with various liquids depending on your preference and nutritional needs.

Common choices include water, fruit juices, smoothies, and milk or non-dairy alternatives.

What People Typically Mix Pre-Workout With:

When it comes to mixing pre-workout, there are a few common choices that people tend to gravitate towards.

Here's a look at some of the most popular options:

Water:

The most common choice, water, is a simple and effective mixer for pre-workout. It helps to keep you hydrated and doesn't add extra calories or sugar.

Fruit Juices:

Fruit juices can add a natural sweetness to your pre-workout. They also provide their own set of nutrients, making them a healthy choice. Just be mindful of the sugar content.

Smoothies:

Smoothies offer a nutritious blend of fruits, vegetables, and protein. They can be a great way to get a wide range of nutrients along with your pre-workout.

Milk or Non-Dairy Alternatives:

Milk or non-dairy alternatives can be a great choice for those who prefer a creamier texture. They can also add a bit of extra protein to your pre-workout.

The Power of Hydration: Mixing Pre-Workout with Water

Water is the essence of life.

It's also the most common liquid to mix with pre-workout supplements.

Why?

Because it's readily available and doesn't add any extra calories or sugar.

But more than that, staying hydrated is crucial for optimal physical performance.

So when you mix your pre-workout with water, you're killing two birds with one stone - getting your energy boost and staying hydrated.

Check out: Protein Calculator: Your Protein Intake Requirement for Muscle Building

Fruit Juices: A Natural Boost of Energy and Flavor

If you're not a fan of the taste of your pre-workout, or if you just want to switch things up, fruit juices are a great option.

They add a natural sweetness that can make your pre-workout more enjoyable to drink.

Plus, they offer their own set of nutrients.

For example, orange juice provides a good dose of vitamin C, and cherry juice is known for its recovery benefits.

Just be mindful of the sugar content - while fruit juices are natural, they can be high in sugar.

Smoothies: A Nutritious Blend of Fruits, Vegetables, and Protein

Smoothies are a fantastic way to get a wide range of nutrients in one go.

And they can be a perfect vehicle for your pre-workout supplement.

Mix your pre-workout with a fruit and yogurt smoothie for a quick and easy pre-workout meal.

Or you can blend it with a green smoothie for an extra dose of antioxidants.

The possibilities are endless!

Milk or Non-Dairy Alternatives: For a Creamy Twist

Mixing your pre-workout with milk or a non-dairy alternative can be a game-changer if you prefer a creamier texture.

This can be particularly good if your pre-workout has a flavor that goes well with milk, like chocolate or vanilla.

Plus, the extra protein can be beneficial if you're doing a strength-based workout.

Remember that milk can be heavier on the stomach, so give yourself plenty of time to digest before your workout.

Unique Ingredients to Mix with Your Pre-Workout

Adding some unique ingredients to your pre-workout can improve the taste and enhance its effects.

Here are a few ideas:

Black Pepper Produce (Bioperine)

This might sound strange, but adding a bit of black pepper to your pre-workout can boost its effectiveness.

That's because black pepper contains a compound called piperine, which has been shown to enhance the absorption of other nutrients.

So a sprinkle of black pepper could help you get the most out of your pre-workout.

Cyclic Dextrin

Cyclic dextrin is a type of carbohydrate that's known for its quick absorption and sustained energy release.

Adding it to your pre-workout can provide steady energy throughout your workout.

Citrulline

Citrulline is an amino acid often included in pre-workout supplements for its ability to improve blood flow. [1]

Adding extra citrulline to your pre-workout can enhance this effect, potentially improving your performance and recovery. [1]

Beetroot Extract

Beetroot extract is a natural source of nitrates, which can increase blood flow and oxygen delivery during exercise.

Adding it to your pre-workout can give you an extra endurance boost. [2]

Common Pre-Workout Ingredients and How They Can Affect Taste

Pre-workout supplements are a cocktail of various ingredients, each with its own unique flavor profile.

Let's take a closer look at some of the most common ones:

Caffeine:

A staple in many pre-workouts, caffeine is known for its bitter taste.

It's the kick behind your morning coffee and, in pre-workouts, it provides a similar energy boost. [3]

Beta-Alanine:

Beta-alanine is an amino acid that can cause a tingling sensation on the skin. [4]

In terms of taste, it's relatively neutral but can add a slight tang to your pre-workout.

Creatine:

Creatine is another common pre-workout ingredient.

It's tasteless, which makes it easy to mix with other ingredients without affecting the overall flavor. [5]

BCAAs:

Branched-chain amino acids (BCAAs) have a somewhat bitter taste.

They're often included in pre-workouts for their muscle-building benefits.  [6]

How to Improve Pre-Workout Flavor

If you're not a fan of the taste of your pre-workout, don't worry - there are plenty of ways to improve it:

Choose a Flavor You Like:

Most pre-workouts come in various flavors, from fruit punch to chocolate.

Choose a flavor that you enjoy making your pre-workout more palatable.

Mix with a Flavorful Liquid:

As we've discussed, what you mix your pre-workout with can make a big difference in the taste.

Mix it with a flavorful liquid like fruit juice or a non-dairy milk alternative.

Add a Sweetener:

If your pre-workout is too bitter, add a natural sweetener like stevia or honey.

Just be mindful of the extra calories.

Chill It:

Chilling your pre-workout can also help to improve the taste.

Try mixing it with cold water or storing it in the fridge before you drink it.

Remember, the key to a tasty pre-workout is experimenting with different flavors and mixers until you find a combination you love.

After all, you're likelier to stick with your pre-workout routine if you enjoy the taste

Different Types of Pre-Workouts and What to Mix Them With

Just as there are many different types of workouts, there are also many types of pre-workouts.

And what you mix them with can depend on the pre-workout type and workout you're doing.

Non-stimulant Pre-workout

Non-stimulant pre-workouts are a great option if you're sensitive to caffeine or working out later in the day.

They typically contain amino acids, creatine, and beetroot extract to boost your workout without the jitters.

Mixing these with a smoothie or fruit juice adds natural energy and flavor.

Learn more: What Does Non-Stimulant Pre-Workout Mean?

The Endurance Pre-Workout

Endurance pre-workouts are designed to help you go the distance in running, cycling, or swimming.

They often contain beta-alanine and citrulline to delay fatigue and improve blood flow.

Mixing these with water or a sports drink can help keep you hydrated and replenish electrolytes during your workout.

Combination Pre-workout

Combination pre-workouts offer a mix of energy, endurance, and strength benefits.

They typically contain a blend of caffeine, amino acids, and creatine.

Depending on your taste preference and nutritional needs, these can be mixed with water, fruit juice, or a smoothie.

Strength and Size Pre-workout

Strength and size pre-workouts are all about helping you build muscle.

They often contain ingredients like creatine, beta-alanine, and BCAAs.

Mixing these with milk or a non-dairy alternative can add some extra protein to support muscle growth.

Creative Ways to Use Pre-Workout

If you're feeling adventurous, there are plenty of creative ways to use your pre-workout.

Here are a few ideas:

Pre-Workout Jell-O

Who said Jell-O is just for kids?

Mix your pre-workout with some gelatin and fruit juice, pour it into molds, and set it in the fridge.

You'll have a fun and tasty pre-workout treat that's ready to go when you are.

Pre-Workout Ice Pops

Pre-workout ice pops are a refreshing way to boost your energy, perfect for a hot day or a sweaty workout.

Just mix your pre-workout with some water or fruit juice, pour it into ice pop molds, and freeze.

Pre-Workout Smoothies

We've already talked about mixing your pre-workout with a smoothie, but why not take it a step further?

Add some fruits, vegetables, yogurt, and your pre-workout to a blender and blend until smooth.

You'll have a nutritious and delicious pre-workout meal in a glass.

Pre-Workout Creamy Slushy

For a sweet and creamy treat, try making a pre-workout slushy.

Blend your pre-workout with some ice, milk or a non-dairy alternative, and a sweetener like honey or stevia.

Pour it into a glass and enjoy!

Pre-Workout Jelly Sweets

Try making pre-workout jelly sweets for a quick and easy on-the-go pre-workout snack.

Mix your pre-workout with some gelatin and fruit juice, pour it into molds, and set it in the fridge.

You'll have a sweet and energy-boosting treat you can take anywhere.

Pre-Workout Yogurt Pudding

Mix your pre-workout with some yogurt for a quick and easy pre-workout snack.

You can add some fruits or granola for extra flavor and nutrients.

Pre-Workout Cola

For a fizzy energy boost, try mixing your pre-workout with some cola.

Just be mindful of the caffeine and sugar content.

Pre-Workout Cocktails

For those post-workout celebrations, why not make a pre-workout cocktail?

Mix your pre-workout with some fruit juice and a splash of your favorite spirit.

Remember to drink responsibly!

Pre-Workout-spiked Watermelon

For a refreshing and energizing snack, try a pre-workout-spiked watermelon.

Just cut a hole in a watermelon, pour in your pre-workout, and let it soak in.

Then cut the watermelon into slices and enjoy!

Eating Pre-Workout Powder Directly

If you're courageous, you can even eat the pre-workout powder directly.

This does pose some risk, as we’ve explained in this post.

It can be pretty potent, so start with a small amount.

You might also like: Comprehensive Guide to Pre Workouts

FAQ

What is the best liquid to mix with pre-workout?

The best liquid to mix with pre-workout depends on your preferences and nutritional needs. Common choices include water, fruit juices, smoothies, and milk or non-dairy alternatives.

Can I mix pre-workout with coffee?

Yes, you can mix pre-workout with coffee, but be mindful of the caffeine content. Both coffee and many pre-workouts contain caffeine, so combining the two could lead to excessive caffeine intake.

Is it okay to mix pre-workout with protein powder?

Yes, it's okay to mix pre-workout with protein powder. This can be a convenient way to get both your energy boost and your protein intake in one go. Just be sure to choose a protein powder that complements the flavor of your pre-workout. Read more about mixing pre-workout with protein powder here.

Can I mix pre-workout with milk?

Yes, you can mix pre-workout with milk. This can give your pre-workout a creamier texture and add some extra protein. Just be aware that milk can be heavier on the stomach, so give yourself plenty of time to digest before your workout.

Does pre-workout taste better with cold water?

Many people find that pre-workout tastes better with cold water. Chilling your pre-workout can help improve the taste and refresh it.

Can I mix pre-workout with fruit juice?

Yes, you can mix pre-workout with fruit juice. This can add a natural sweetness and provide additional nutrients. Just be mindful of the sugar content in the juice.

What can I do if my pre-workout tastes too bitter?

If your pre-workout tastes too bitter, try adding a natural sweetener like stevia or honey. You could also mix it with a flavorful liquid like fruit juice to mask the bitterness.

Can I mix pre-workout with a smoothie?

Yes, you can mix pre-workout with a smoothie. This can be a nutritious and delicious way to consume your pre-workout. Plus, the possibilities for different flavor combinations are endless!

Can I take pre-workout without mixing it with anything?

Yes, you can take pre-workout without mixing it with anything, but it might be hard to swallow and the taste could be very strong. Mixing pre-workout with a liquid is generally recommended to make it easier to consume.

Does the liquid I mix with pre-workout affect its effectiveness?

The liquid you mix with pre-workout can affect its taste and how quickly it's absorbed into your body, but it shouldn't significantly affect the effectiveness of the pre-workout itself. However, staying hydrated is important for optimal physical performance, so mixing your pre-workout with a hydrating liquid is a good idea.

Should I take a pre-workout every day?

This depends on your individual needs and tolerance.

Some people benefit from taking a pre-workout every day, while others prefer to use it only on workout days.

Always listen to your body and consult a healthcare professional with any concerns.

Do you have to mix pre-workout with water?

While water is the most common liquid to mix with pre-workout, it's not the only option.

Mix it with fruit juice, milk or a non-dairy alternative, or even blend it into a smoothie.

The key is to find what works best for you.

Does pre-workout dehydrate you?

Pre-workout supplements can potentially cause dehydration, especially those that contain caffeine.

That's why it's important to stay hydrated when using pre-workout.

Be sure to drink plenty of water before, during, and after your workout.

Can I take half a scoop of pre-workout?

Yes, you can take half a scoop of pre-workout if you find that a full scoop is too much for you.

It's always best to start with a lower dose and gradually increase it as needed.

Everyone is different, so what works for one person may not work for another.

What is the best way to take a pre-workout?

The best way to take a pre-workout depends on your preferences and needs.

Some people prefer to mix it with water and drink it, while others prefer to blend it into a smoothie or mix it with other ingredients.

Experiment with different methods to find what works best for you.

Bottom Line

So what to mix pre-workout with?

There's no one-size-fits-all answer.

It can be as simple as water for hydration or as creative as a fruit smoothie for added nutrients.

The key is to choose a liquid that complements your workout goals, dietary needs, and taste preferences.

Whether you prefer the simplicity of water, the natural sweetness of fruit juices, the nutritional punch of smoothies, or the creaminess of milk, there's a pre-workout mixer for you.

Don't be afraid to experiment and find your perfect match.

Remember, the goal is to enhance your workout, so choose a mixer that aligns with your workout goals and dietary needs.

References

1. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans

2. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity

3. Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?

4. Effects of β-alanine supplementation on exercise performance: a meta-analysis

5. Creatine supplementation with specific view to exercise/sports performance: an update

6. Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise