​How to Make Your Own Homemade Pre-Workout

Looking for an effective pre-workout boost without the cost and additives found in store-bought options? Homemade pre-workouts are a great alternative. 

They allow you to control what goes into your body, using natural ingredients to increase energy, improve focus, and enhance your performance during exercise. 

In this guide, we'll walk you through the benefits of homemade pre-workout, the best ingredients to use, and how to easily prepare your own at home.

[Related] Pre Workout Alternatives: Food VS Supplements

Short Summary

• What is a homemade pre-workout? A custom blend of natural ingredients designed to boost energy and performance.
• Benefits: Homemade pre-workouts are affordable, customizable, and free of artificial additives.
• Key ingredients: Popular choices include caffeine, creatine, beta-alanine, and natural sweeteners.
• How to make it: Mix your chosen ingredients based on your workout needs and personal preferences.
• Why choose homemade: It allows full control over what goes into your body, tailored to your specific fitness goals.
• For those looking for a ready-made option, consider Wild Thing pre-workout, a powerful pre-workout designed to give you maximum energy and performance without the hassle of making your own.

What is a Homemade Pre Workout?

A homemade pre-workout is a blend of natural ingredients that you prepare yourself to boost your energy and performance before exercising. Unlike commercial pre-workout supplements, which often contain artificial ingredients and added sugars, homemade options allow you to use natural, wholesome ingredients.

The main purpose of a homemade pre-workout is to provide your body with the fuel it needs to perform at its best during training. Common ingredients include caffeine for energy, creatine for strength, and beta-alanine to improve endurance. By making your own pre-workout, you can customize it to fit your individual preferences and fitness goals.

What are the Benefits of Homemade Pre Workout Supplements?

Homemade pre-workouts offer several advantages:

• Natural Ingredients: You can choose whole, natural foods without artificial additives or preservatives, making them healthier options.
• Cost-Effective: Making your own pre-workouts is often cheaper than buying commercial supplements, saving you money in the long run.
• Flexibility: You can easily adjust the recipe based on your workout schedule or personal preferences, making it easy to change up your routine whenever you like.
• Nutrient-rich: You can include essential vitamins, minerals, and antioxidants to promote your overall health and performance.
• Freshness: When you make your own pre-workout, you can use fresh ingredients, ensuring better quality and taste.
• No Hidden Ingredients: When you make your own pre-workout, you know exactly what's in it, giving you peace of mind about what you're consuming.

Is Homemade Pre-Workout Safe?

Generally, homemade pre-workout is safe when made with high-quality ingredients and consumed in moderation. However, it's important to be mindful of the following:

• Allergies: If you have allergies or sensitivities, be sure to check the ingredients of all products you use.
• Excessive caffeine: Too much caffeine can result in side effects like jitters, anxiety, and sleep disturbances.
• Sugar: High sugar intake can contribute to weight gain and other health problems.
• Interactions with medications: If you're taking any medications, consult your healthcare expert before incorporating new supplements into your diet.

Ingredients in a Homemade Pre-Workout

While the specific ingredients in a homemade pre-workout drink can vary depending on individual preferences and goals, here are some common components of a good pre-workout:

Caffeine: A popular stimulant that boosts energy and alertness. It can improve focus and endurance during workouts.

Creatine: This ingredient helps increase strength and muscle growth. It’s effective for high-intensity workouts and can improve overall performance.

Beta-Alanine: Known for reducing fatigue, beta-alanine helps improve endurance by allowing you to work out longer without feeling tired.

BCAAs (Branched-Chain Amino Acids): These essential amino acids support muscle recovery and reduce soreness. They can be beneficial for long workouts or intense training sessions.

Electrolytes: Ingredients like coconut water, sea salt, or lemon juice help keep you hydrated and maintain proper muscle function.

Beetroot: Known for improving blood flow and endurance, beetroot can be juiced or blended into smoothies.

Electrolytes:

• Sodium: Found in salt
• Potassium: Found in bananas, avocados, and spinach
• Magnesium: Found in dark chocolate, nuts, and seeds

B vitamins: B12, B6, and niacin

You can mix and match these ingredients based on your personal preferences and workout needs. Experimenting with different combinations can help you find the perfect pre-workout that works for you!

How to Make a Homemade Pre-Workout

Making a homemade pre-workout is easy and quick! Here’s a simple guide to help you get started:

Choose Your Ingredients: Choose the ingredients you want to use based on your goals. A good starting mix might include caffeine, creatine, beta-alanine, and a natural sweetener.

Measure Your Ingredients: Use a scale or measuring spoons to get the right amounts. For example:

• 1 cup of water or juice as a base
• 1 teaspoon of caffeine (adjust based on your tolerance)
• 1 teaspoon of creatine
• 1/2 teaspoon of beta-alanine
• Sweetener to taste

Mix It Together: In a shaker bottle or blender, combine all the ingredients with your liquid base. Shake or blend until everything is well mixed.

Taste Test: Try a small amount to see how it tastes. You can adjust the sweetness or add more liquid if it’s too strong.

Measuring Pre-Workout Ingredient Doses

Accurately measuring the doses of your pre-workout ingredients is essential to ensure you get the right amount for your needs and to avoid any potential negative side effects. 

Here's how to do it:

Understand the Ingredients: Common ingredients like caffeine, beta-alanine, creatine, and citrulline malate can come in either powder or capsule form. Each type will have specific dosage instructions on the label, so be sure to read carefully.

Measuring Powders: For powder supplements, use measuring spoons or a scale to measure out the recommended dose. Always check the label to ensure you are using the correct amount.

Using Capsules: If you're using capsule supplements, they are pre-measured. Just follow the directions given on the product label for how many to take.

Mixing Your Drink: After measuring your powders, you can combine ingredients like beta-alanine, citrulline malate, and creatine in a shaker. You can drink it plain or add a flavor like cordial. For caffeine, consider having it separately, such as from black coffee.

Adjusting Doses: Since everyone's tolerance and fitness goals are different, start with half to a full dose as recommended and monitor how your body reacts. If you experience any negative side effects, consider reducing the dose.

Specific ingredients and dosage recommendations:

• Caffeine: Typically found in coffee, tea, or energy drinks. Consult with a healthcare expert for recommended dosage.
• Beta-alanine: Often comes in powder form with dosage instructions on the label.
• Creatine: Available in powder or capsule form with specific dosage recommendations.
• Citrulline malate: Typically found in powder form with dosage instructions on the label

Our Homemade Pre-Workout Recipe

Here’s a sample recipe for a homemade pre-workout that you can customize to fit your preferences and needs. Feel free to add or remove ingredients based on what works best for you.

Beginner Homemade pre-workout

This easy-to-make pre-workout is perfect for those just starting out. It provides a natural energy boost without overwhelming ingredients.

Ingredients:

• 1 ripe banana (for carbohydrates and energy)
• 1 cup almond milk (or any milk of your choice)
• 5 g creatine monohydrate (for muscle support)
• 1 g beta-alanine (for endurance)
• 1 capsule of caffeine (or 100 mg of brewed coffee)
• 1 tablespoon honey (optional, for sweetness)

Instructions:

1. In a blender, combine the banana, almond milk, creatine, beta-alanine, and honey.
2. If using caffeine in capsule form, open the capsule and add the powder to the blender. If using coffee, pour it in instead.
3. Blend until smooth, and enjoy about 30 minutes before your workout.

Advanced Homemade pre-workout

This advanced recipe is designed for experienced athletes who want a potent mix to enhance their performance.

Ingredients:

• 8 g citrulline malate (for improved blood flow)
• 5 g creatine monohydrate (for strength and power)
• 2 g beta-alanine (to reduce fatigue)
• 200 mg caffeine (for energy and focus)
• 2 g tyrosine (to enhance mental performance)
• 1 cup flavored water or coconut water (for hydration)

Instructions:

1. In a shaker bottle, combine citrulline malate, creatine, beta-alanine, caffeine powder, and tyrosine.
2. Add flavored water or coconut water to the shaker.
3. Shake well until all ingredients are mixed thoroughly.
4. Drink it about 20-30 minutes before your workout for optimal results.

Remember, this is just a sample recipe, and you can adjust the ingredients to meet your taste and fitness goals. Always consult a healthcare specialist before starting any new supplement regimen to ensure it’s safe for you.

Side Effects of Homemade Pre-Workouts

While homemade pre-workouts can be beneficial, they may also come with some side effects. Here are a few to be aware of:

• Upfront Investment: Making homemade pre-workouts may require a bigger upfront investment in ingredients.
• Time and Effort: It takes more time and effort to prepare compared to store-bought options, especially at first.
• Overwhelming for Beginners: The process of selecting and measuring ingredients may be daunting for those new to making supplements.
• Digestive issues: Some individuals may experience digestive problems like bloating, gas, or diarrhea, especially if they are sensitive to certain ingredients.
• Energy crashes: Overconsumption of caffeine or other stimulants can lead to energy crashes later in the day.
• Allergic reactions: If you have allergies to any of the components, you may experience allergic reactions.
• Nutrient imbalances: Excessive consumption of certain nutrients, such as protein, can lead to imbalances and potential health issues.

Don’t Want to Make Your Own? Try Our Top Pre Workout Picks!

1- Wild Thing by Assault Labs

Wild Thing by Assault Labs is a powerful pre-workout supplement designed to enhance your exercise performance. It contains amino acids, creatine, and other essential nutrients to help support your muscles during workouts. 

In addition to fueling your muscles, Wild Thing includes advanced nootropics that sharpen focus and boost workout energy. It also promotes improved vascularity and muscle pumps, delivering noticeable results. 

Wild Thing’s caffeine blend, featuring patented ZumXR®, Infinergy®, and two other forms of caffeine, provides both an immediate energy boost and a sustained release, keeping you energized throughout your entire workout.

Key Benefits

• It increases your energy levels.
• It improves your focus.
• It enhances your strength.
• It boosts your pumps.
• It helps increase your muscle endurance.
• It speeds up muscle recovery.
• It helps reduce muscle fatigue.
• It enhances cognitive functions.

Key Ingredients

• DiCitrulline Malate
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

 Preworkout

“Great! I can feel the preworkout unlike other brands.”

-Brett B.

 Best Pump, great energy !

“The pump was great ! More vascular it’s on my arms! More energy since I train after work 1st shift. Worth the money ! I’ve tried tons of pre work out !”

-Zachary W.

 Amazing

“This pre workout provides an amazing pump would definitely buy again.”

-John G.

2- Seismic Surge by Hard Rock Supplements

Seismic Surge by Hard Rock Supplements is designed to provide a powerful boost of energy and performance for your workouts. This pre-workout supplement is formulated with the latest advancements in strength, stamina, and stimulant science to help you achieve your fitness goals. 

Engineered for those serious about their training, Seismic Surge delivers intense energy and focus, allowing you to push through plateaus and improve overall performance.

Key Benefits

• It increases your energy levels.
• It improves muscle pumps.
• It enhances your muscle endurance.
• It boosts your mood.
• It improves your concentration and focus.
• It increases your strength.
• It speeds up your muscle recovery.

Key Ingredients

• Beta-Alanine
• Caffeine Anhydrous
• Alpha Yohimbine Hydrochloride
• 1,3,7 Trimethylxanthine
• Theobromine
• Gamma-Aminobutyric Acid
• L-Citrulline Malate 2:1

Customer Reviews

 Excellent!

“If you're numb to pre-workout and you refuse to take a break from it, then give this one a try. Works very well.”

-T

 Very potent

“Strongest preworkout I have ever used including original craze and speed x2.”

-Dave

 THE BEST!!!!

“By far the BEST PRE WORK OUT I have EVER used!!!!!”

-KD

3- Oracle by Olympus Labs

Oracle is a truly innovative pre-workout supplement by Olympus Labs, featuring a powerful combination of ingredients, including genistein, a potent MAOI (monoamine oxidase inhibitor), and ligustrazine phosphate. 

Featuring PR3 Tech, known as "The Golden Ratio," this formula provides the perfect balance of key ingredients designed to enhance both anaerobic and aerobic exercise to the fullest extent.

The stimulant blend offers an ideal combination with zero crash, ensuring extended energy even after your workout. To top it off, the pre-workout comes in some of the industry's best flavors, making it an enjoyable part of your fitness routine.

Key Benefits

• It helps enhance energy levels.
• It enhances your exercise and sports performance.
• It boosts your endurance.
• It helps reduce fatigue.
• It improves your strength.
• It increases nitric oxide levels.
• It helps improve your cognitive performance.
• It enhances your mood and focus.
• It boosts your concentration and productivity.

Key Ingredients

• Ligustrazine Phosphate
• S7™
• Eria Jarensis Extract
• Genistein
• Enxtra®
• Kannaease™
• Xtenergy™
• Infinergy™
• Caffeine Anhydrous

Customer Reviews

 Great product

“Does everything I need, focus , energy, pump and endurance. Thank you big difference from other products I tried.”

-Ramon G.

 amazing focus

“its a great product and focus is good during workout, just one thing keep yourself hydrated as it dries your throat a lot, but great endurance and focus good pump as well.”

-Abhishek

 oh yea!

“very good, lots of energy, was able to do more reps on all my sets and felt great doing it too. recovery was quicker too and taste was light and nice. Im an oracle guy now lol”

-Richie M.

4- Gorilla Mode Pre Workout by Gorilla Mind

Gorilla Mode pre-workout is scientifically designed to enhance your workout sessions. This potent formula aims to elevate your performance, helping you achieve peak physical potential with every session. The pre-workout contains high doses of effective ingredients that work together to enhance endurance, pumps, and energy.

Key Benefits

• It increases your energy levels.
• It improves muscle pumps and vascularity.
• It enhances your strength and power.
• It boosts your mental focus.
• It helps improve endurance.

Key Ingredients

• L-Citrulline
• Creatine Monohydrate (micronized)
• GlycerPump™ (65% Glycerol Powder)
• Malic Acid
• Betaine Anhydrous
• L-Tyrosine
• Agmatine Sulfate
• Kanna (whole herb, Sceletium Tortuosum)
• Caffeine Anhydrous
• N-Phenethyl Dimethylamine Citrate
• Bioperine® (black pepper fruit extract)
• Huperzine A (Huperzia serrata leaf standardized extract)

Customer Reviews

 Amazing pumps

“On my 2nd jar of Gorilla Mode now and I've been loving the pumps and energy I get from it. I started with one scoop for the first few days then increased to 2 scoops. The difference from 1 to 2 scoops is very noticeable. Way more energy, way better pumps, and I felt a lot stronger during my training sessions. Love that it doesn't have any beta alanine because I personally hate the tingly sensation it causes.”

-Jason

5- Bucked Up Pre-Workout by Bucked Up

Bucked Up features a transparent label with solid ingredients, ensuring you know exactly what you’re taking for an effective pre-workout experience. You can expect enhanced pump, energy, and focus, helping you push through your workouts with confidence. 

Additionally, Bucked Up contains three growth hormone potentiators that are formulated to elevate your training sessions and take your results to the next level.

Key Benefits

• It increases your focus.
• It increases your energy levels.
• It accelerates your muscle recovery.
• It boosts your pumps.
• It enhances your overall athletic performance.

Key Ingredients

• Deer Antler Velvet
• AlphaSize Alpha GPC
• Actigin
• Citrulline
• Astragin
• Taurine

Customer Reviews

 Felt this one

"I felt this one from like 20 or so min after I took it. Taste is good and mixxes well. Feel like i have so much energy when I use it. Workout was solid and felt focused too."

-David P.

 great stuff

"worked out like an animal only one problem a raging woody that wouldn't quit never tried vagra but this is what it must be like"

-rick

FAQs: Homemade Pre-workout Supplements

Q: Is a homemade pre-workout as effective as store-bought options?

A: Yes, homemade pre-workouts can be just as effective as store-bought versions if you use the right ingredients in the correct doses.

Q: How do I make a homemade pre-workout supplement?

A: To make a homemade pre-workout:

1. Combine ingredients like caffeine, creatine, beta-alanine, and citrulline malate.
2. Measure each according to your fitness goals and mix them in water or juice.
3. Shake well and drink 20-30 minutes before your workout.

Q: How can I flavor my homemade pre-workout?

A: You can flavor your homemade pre-workout by adding natural sweeteners like honey or agave or using flavored electrolyte powders. You can also mix it with fruit juice or add a splash of lemon or cordial for extra taste.

Q: Can I store my homemade pre-workout?

A: Yes, you can store any extra pre-workout in the fridge for a few days. Just make sure to shake it well before using it again.

Q: Is it cheaper to make my own pre-workout supplement?

A: In the long run, making your own pre-workout can be more cost-effective since you buy ingredients in bulk. However, there may be a larger upfront cost when purchasing the initial ingredients.

Q: How long before my workout should I take my homemade pre-workout?

A: It's best to consume your homemade pre-workout about 20-30 minutes before exercising to allow the ingredients to take effect.

Q: Do I need to include all the ingredients mentioned, like creatine and beta-alanine?

A: Not necessarily. You can choose which ingredients to include based on your fitness goals. For example, creatine is useful for strength training, while beta-alanine helps with endurance. It's all about what works best for your workout.

Q: Can I make a caffeine-free homemade pre-workout?

A: Yes, you can make a caffeine-free version by using alternatives like beetroot juice, coconut water, or fruits for natural energy. This option is great for people sensitive to caffeine or those working out in the evening.

Final Thoughts

Making your own homemade pre-workout drink can be a great way to customize your supplement to fit your specific needs and goals. It allows you to control the ingredients, avoid unnecessary additives, and potentially save money in the long run. However, it's important to measure doses carefully and start with smaller amounts to avoid any side effects.

If you're new to homemade pre-workouts, it might take some time to find the right balance of ingredients. But with adjustments, you can create a blend that works best for you. If you prefer convenience, there are also many high-quality store-bought pre-workout options available. 

Remember to use high-quality ingredients, adjust the amounts to suit your needs, and listen to your body for personalized dosing. If you have any concerns about your health, consult a healthcare specialist before starting a new supplement regimen.

Sources:

https://www.garagegymreviews.com/homemade-pre-workout

https://www.bulknutrients.com.au/blog/muscle-building/how-to-safely-and-cheaply-formulate-your-own-pre-workout-supplement?srsltid=AfmBOopgqL0GA7AYCeQwcum37tLcfMEqo_2hCIHeRaauNlcKJfnAEv2v

https://barbend.com/homemade-pre-workout

https://www.supersmart.com/en/blog/sports-exercise/natural-homemade-pre-workouts-our-best-recipes-s628

https://radicalstrength.ca/guide-homemade-pre-workout

https://pubmed.ncbi.nlm.nih.gov/38853269/

https://pubmed.ncbi.nlm.nih.gov/27429596/

https://pubmed.ncbi.nlm.nih.gov/32992830/