How to make your own Homemade Pre-Workout using natural derivatives for Better Workouts and insane pumps.
Pre-workout is fucking great.
It fills you to the brim with energy and makes you feel superhuman. You have an elevated sense of awareness, better mood and feel like pure adrenaline is coursing through your veins.
Many PRs are set and plateaus crushed while lifting under the influence of this potent powder.
But this power comes with a price. A hefty financial price tag and often times a price on your health. Many pre workout supplements contain harmful ingredients. Faceless companies sell you bad products and make a shit-load of money.
If money is power, don’t give yours away- Save some money and keep your power by making your very own homemade pre-workout.
Homemade pre-workout puts you in control of the ingredients and dosage. You can develop the perfect blend to optimize your performance without relying on untrustworthy labels.
Pre-Workout Side Effects
You see, some pre-workouts have heavy metals and cause free radicals within your body. These free radicals cause cell damage. Damage that your body must repair. Repair is expensive and eventually repairs become harder to make. Essentially, this pre workout breaks your body down over time and can cause all kinds of health problems.
Sure, the short term benefits allow you to have intense workouts and increased muscle gains. But, this can lead to long term consequences like organ damage and other health issues.
Ingredients in can be hidden within ‘proprietary blends’. One problem with conventional pre-workout is that you don’t know what’s in it. Pre-workouts typically contain a ‘proprietary blend’ that could have anything in it. Sometimes supplements companies go so far as to add band substances by calling them a different name. This loophole is used at the cost of your health and to line their pockets with your money.
After a while, regulatory organizations wise up and hit unethical producers with the Ban-Hammer:
Even people that know this still choose to use pre workout. Sounds insane, but it’s true. But how could they do that?
Because pre-workout is fucking awesome.
Imaging working a 10-hour day. Those grueling hours at work left you mentally and physically exhausted. You want to go home and relax but you still need to workout.
This is where pre-workout shines. Pre-workout is to weightlifters like spinach is to Popeye. It powers you up, gets you focused, alert and gets your blood pumping. You’re ready to tear it up. the energy and motivation make you feel invigorated.
Wouldn’t it be great if there was a way to get all the benefits of pre-workout without the unwanted health risks?
It’s your lucky day, Tonto. Snap your googles on and tie your hair back because we’re about to go Breaking Bad.
How to Make Your Own Homemade Pre-Workout
The major benefits of homemade pre workout are that you know exactly what’s in the pre workout and it’s much cheaper.
Homemade pre-workout is cheap and easy to make. All the ingredients can be bought in bulk online for pennies on the dollar.
All you need is a few key ingredients and a measuring scale and you’re good to go.
Even through this pre-workout is made of all natural ingredients, too much of a good thing can be dangerous. Too much caffeine or any other ingredient can lead to serious health effects and death. Be smart with the dosage and don’t over do it. If you have a preexisting health condition, are under the age of 18 do not attempt. Always consult a licensed medical doctor before supplementing or adjusting your diet.
My homemade pre workout consists of 4 ingredients: Caffeine, Beta-Alanine, Citrulline Malate, and Creatine.
What we’re going for here is strength, energy, endurance and ultimately great workouts with great results. In order to get great results you need to train with intensity and the right pre-work will dial up your intensity to 11.
Benefits: Increased Energy and Focus
Source: Naturally occurring in over 60 plant species.
Caffeine makes the world go round. It’s the x-factor in coffee that keeps you awake and makes you productive at work.
Caffeine is scientifically proven to increase athletic performance and enhance cognitive function. The magic of Caffeine is that it makes things seem easier than they really are. This substance is effective and can really help you get over a mental block when training.
Dose: 100-300mg depending on your size and caffeine tolerance.
Pro Tip – If caffeine makes you restless at night you can either reduce or eliminate the caffeine portion or sit in a sauna and sweat out all the caffeine. I find that 20 minutes in a hot sauna does the trick. I sleep like a baby after a workout/sauna session.
Benefits: Increased Endurance and Shirt ripping pumps.
Source: Watermelon and dark chocolate
Citrulline Malate is a powerful anti-fatigue agent that prevents improves endurance. Studies have shown it’s ability to reduce fatigue during aerobic and anaerobic training.
Citrulline Malate works by increasing the nitric oxide (NO) in your bloodstream. You veins might appear larger when supplementing with Citrulline Malate due to the increase blood volume. This results in larger muscle pumps caused by increase oxygen delivery and to your muscles.
Your dilated blood vessels flood your muscles with nutrients and oxygen resulting in huge pumps. The nutrients and oxygen are critical to sustain intense workouts for extended periods of time. Large blood vessels also carry away lactic acid and other by-products that build up as waste when training.
Also clears lactic acid from your muscles to increase endurance and help with muscle recovery.
Dose: Start with 2g and work up to 4-5g
Source: Chicken, turkey and fish (Alanine)
Beta-Alanine’s primary function is to act an anti-fatigue agent. It helps reduce acid buildup in your muscles which cause fatigue. Thus, Beta-Alanine lets you train harder for longer.
If you’re wary or faint of heart, Beta-Alanine can surprise you. It causes a tingling sensation that makes your skin feel ‘prickly’.
Within minutes of taking Beta-Alanine, you will feel this rush over your skin that can be uncomfortable at first. You will get used to it. I look at it as my body ‘charging up’ for my workout.
Branched-Chain Amino Acids (BCAAs)
Dose: 5 g
Source: Eggs, beans, meat and liver.
BCAAs metabolize proteins, increase protein synthesis and protect your muscles from atrophy. They also provide a bit of energy and help with muscle recovery so your not as sore after workouts and can get back in the gym faster.
BCAAs are especially important to prevent excessive breakdown of muscle if you workout while fasted or while in a caloric deficit. BCAAs have been clinically proven and shown to prevent muscle wasting in hospital patients with serious illnesses.
Dose: 5g of Creatine Monohydrate. Although you may want to take 5g four times a day for the first five days. This is the creatine loading phase that is common. This loading phase saturates you muscles with creatine quickly.
Source: Red meat
Creatine primes your muscles so they have more energy. It hydrates your muscles and makes muscle cells more efficient at bringing in nutrients and expelling waste. Creatine will 100% make you bigger and stronger.
Make sure you drink a lot of water every day when supplementing with creatine otherwise you will get headaches from dehydration.
Creatine doesn’t have to be taken pre-workout to be effective. As long as you take it daily you will reap the benefits no matter when you workout.
Final Thoughts on Homemade Pre-Workout
Taste could be a factor here. If your pre-workout doesn’t taste pleasant then mix it with a sports drink or Crystal Light. If your drink is grainy add more water and mix thoroughly.
Be careful with the doses, especially if you’ve never tried pre-workout before. Take baby steps and half the dosage to start and work your way up. If you’re a health adult and you stay within the doses described you should be fine.
A (More) Natural Pre-workout alternative
If any of what I mention above doesn’t interest you, then have yourself a nice big cup of black coffee, a banana, B Vitamin Complex (including B12) and some liver tablets. It’s not quite the same effect but easier to dose and will give definitely you an edge in the gym.
*This article is for entertainment purposes only! The reader assumes all risks.