Your own effective and affordable pre-workout supplement.

Dozens of pre-workout supplements and you don't know which one to choose.

You look at the ingredients and you get even more confused.

Some work, others not at all.

We decided to create a formula for you to create your own homemade pre-workout supplement.

This combination aims to be simple, effective, economical and versatile.

It had to be useful regardless of the objective, be it gaining muscle mass, losing fat or achieving better sports performance.

We have selected only four ingredients, so don't worry, you won't need any laboratory, the kitchen will do.

But first of all, why create your own pre-workout?

3 reasons to create your own homemade pre-workout

Choose ingredients that work

While in the case of a pre-workout supplement you are subject to the ingredients used by the brand, when creating your own, you are the one who decides the ingredients.

This means you can leave out the ingredients that don't interest you and only use those that are really effective and that suit your goals.

Plus, it's much easier to figure out which ones work for you and which ones don't.

You can adapt the doses to your needs.

When opting for a ready-made pre-workout, you are subject to the doses used by the brand, and often, these are not the best.

Se o suplemento que compraste tem apenas 2.5g de Citrulina por dose, e tu decidires aumentar para duas doses para teres a quantidade ideal, vais aumentar todos os outros ingredientes.

In most cases this means two things.

That the supplement will run out quickly, and that you will have an excessive dose of Caffeine.

Furthermore, you can adapt not only the dose, but also the ingredients to use.

For example, if you have days where you train at night, you can (and should) easily remove the caffeine from your pre-workout, and keep the rest that doesn't affect your sleep.

Morning workout the next day?

Just add Caffeine, in the ideal dose for you.

Cheaper

Finally, your homemade pre-workout is more economical than any other pre-workout on the market.

You will hardly find a supplement that uses the right ingredients, in the right doses, at a price that is comparable to buying the ingredients individually.

You will be able to confirm this below.

The four ingredients

Now that you have some reasons to create your own homemade pre-workout, it's time to move on to the ingredients to use.

Here are four suggestions for you to use before training.

Caffeine

We start with the most well-known and obvious ingredient, Caffeine.

Caffeine is found mainly in coffee and has a stimulating effect.

It is the main ingredient in terms of energy in this formula, and will allow you to get more out of your training.

It also has a slight thermogenic effect, which will lead you to burn more fat if that is your goal.

As for the dose to use, if you don't drink coffee, choose to start with 100mg, if you are already used to drinking coffee, use between 150mg and 200mg of Caffeine.

You can, of course, use coffee as your source of Caffeine.

The ideal is to adjust the dose according to your sensitivity to Caffeine.

Tyrosine

Tyrosine is an amino acid naturally present in foods, and is currently extremely common in pre-workout supplements.

Why?

Tyrosine forms an excellent synergy with Caffeine, and enhances its positive effects.

You can train with greater concentration and energy, and thus get more out of your training.

Use 1g to start, and if that is not enough, increase it to 2g.

You have it here some more information about Tyrosine.

Citrulline

If you read our guide on Citrulline, you already know what he's doing here.

It is an ingredient present in almost all pre-workouts on the market, but unfortunately, few use an effective dose.

This amino acid will reduce fatigue and improve your training performance, allowing for more sets, repetitions and loads.

In addition, it will also reduce post-workout pain and increase vasodilation.

Utiliza entre 6g a 8g na forma de Citrulina Malato ou entre 3g a 5g se optares pela L-Citrulina.

Prepare yourself not only for more intense workouts, but also for a much more evident pump.

To learn more about Citrulline, see here our guide to this amino acid.

Beta-Alanine

Finally, Beta-Alanine.

This supplement improves your performance in the gym, and therefore, you will achieve more repetitions, more sets and consequently better results.

If you are in the process of losing fat, Beta-Alanine is very good for increasing endurance in cardio workouts.

This supplement, unlike Caffeine and Citrulline, should be taken every day and not just before training, and the dose should be between 2g and 5g daily.

Start with the smallest dose and divide it into two doses, since higher doses taken at once usually cause the famous tingling sensation, which although harmless, is unnecessary.

Here is a complete article about Beta-Alanine.

Prices

The formula is simple, with only four ingredients, and all of them are effective.

It now remains to be seen whether the objective of creating a pre-workout that is not only effective, but also economical, has been achieved.

We used the values practiced by Myprotein for these supplements, without discounts, to calculate the price of this formula.

The weekly cost of this combination if you train four times a week is €3.23 and monthly it costs around €13.

Yes, your homemade pre-workout supplement will cost you just €3.23 per week, less than a Happy Meal at McDonalds.

This includes 200mg of caffeine per workout, 1g of tyrosine per workout, 6g of citrulline malate per workout and 2.5g of beta-alanine. daily.

That is, the recommended doses for each of the ingredients.

Products used for calculation

Caffeine

Tyrosine

Citrulline

Beta-Alanine

What to expect from this formula?

This combination of ingredients is intended above all to improve your training performance.

You will feel more energy, concentration, endurance and strength.

You will notice a more pronounced pump and the loads you used last week will feel lighter.

Now, you need to put in the effort in training and take advantage of this combination.

None of these ingredients will give you muscle mass if you don't work for it.

By getting better, more intense workouts with higher loads, you will get better results.

This is what this pre-workout will do for you, give you better workouts.

So what about Creatine?!

Creatine could have been included, but it wasn't.

Why?

Firstly, because it is more advantageous to use it post-workout rather than pre-workout, especially in the short/medium term.

Secondly, because during the fat loss phase, fluid retention caused by creatine can be unpleasant, especially in people who are more susceptible to this type of effect.

Does this mean that Creatine is bad?

No.

If you are trying to gain muscle mass, Creatine is probably the best supplement you can use, so adding 5g after your workout is a good idea.

Here you will find our complete guide to Creatine.

Conclusion

As promised at the beginning of the article, the formula is simple, economical and there are several studies proving the effectiveness of all the ingredients.

Attention, effective does not mean miraculous.

If you bench press 60kg today, you won't move on to bench pressing 100kg tomorrow.

It can be used at any stage you are at, and they are safe ingredients, as long as you respect the recommended doses.

You can obviously add more ingredients if you think it’s necessary, or remove them if you want something more basic.

Oh, and of course, don't forget the most important thing.

Training, diet and rest.

Only then comes supplementation.

Would you add any ingredients to this formula? Tell us which ones in the comments below.