{"id":12549,"date":"2016-11-23T05:52:22","date_gmt":"2016-11-23T05:52:22","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12549"},"modified":"2023-06-05T15:58:32","modified_gmt":"2023-06-05T14:58:32","slug":"create-your-own-supplement-pre-workout","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/cria-o-teu-proprio-suplemento-pre-treino\/","title":{"rendered":"Create your own home pre-workout"},"content":{"rendered":"

Your own effective and affordable pre-workout supplement.<\/strong><\/h2>\n\n

Dozens of pre-workout supplements and you don't know which one to choose.<\/p>\n

You look at the ingredients and you get even more confused.<\/p>\n

Some work, others not at all.<\/p>\n

We decided to create a formula for you to create your own homemade pre-workout supplement.<\/p>\n

This combination aims to be simple, effective, economical and versatile.<\/strong><\/p>\n

It had to be useful regardless of the objective, be it gaining muscle mass, losing fat or achieving better sports performance.<\/p>\n

We have selected only four ingredients, so don't worry, you won't need any laboratory, the kitchen will do.<\/p>\n

But first of all, why create your own pre-workout?<\/strong><\/p>\n

\n

3 reasons to create your own homemade pre-workout<\/strong><\/h2>\n<\/blockquote>\n

Choose ingredients that work<\/strong><\/h2>\n

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.<\/p>\n

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.<\/p>\n

Plus, it's much easier to figure out which ones work for you and which ones don't.<\/span><\/p>\n

You can adapt the doses to your needs.<\/strong><\/h2>\n

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.<\/p>\n

Se o suplemento que compraste tem apenas 2.5g de Citrulina por dose, e tu decidires aumentar para duas doses\u00a0para teres a quantidade\u00a0ideal, vais aumentar todos os outros ingredientes.<\/p>\n

In most cases this means two things.<\/p>\n

That the supplement will run out quickly, and that you will have an excessive dose of Caffeine.<\/p>\n

Furthermore, you can adapt not only the dose, but also the ingredients to use.<\/strong><\/p>\n

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.<\/p>\n

Morning workout the next day?<\/p>\n

Just add Caffeine, in the ideal dose for you.<\/span><\/p>\n

Cheaper<\/strong><\/h2>\n

Finally, your homemade pre-workout is more economical than any other pre-workout on the market.<\/p>\n

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.<\/p>\n

You will be able to confirm this below.<\/span><\/p>\n

\"best<\/h1>\n

The four ingredients<\/strong><\/h2>\n

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

Here are four suggestions for you to use before training.<\/p>\n

Caffeine<\/strong><\/h2>\n

We start with the most well-known and obvious ingredient, Caffeine.<\/p>\n

Caffeine is found mainly in coffee and has a stimulating effect.<\/p>\n

It is the main ingredient in terms of energy in this formula, and will allow you to get more out of your training.<\/strong><\/p>\n

It also has a slight thermogenic effect, which will lead you to burn more fat if that is your goal.<\/p>\n

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.<\/p>\n

You can, of course, use coffee as your source of Caffeine.<\/span><\/p>\n

The ideal is to adjust the dose according to your sensitivity to Caffeine.<\/p>\n

\"home<\/h1>\n

Tyrosine<\/strong><\/h2>\n

Tyrosine is an amino acid naturally present in foods, and is currently extremely common in pre-workout supplements.<\/p>\n

Why?<\/p>\n

Tyrosine forms an excellent synergy with Caffeine, and enhances its positive effects.<\/p>\n

You can train with greater concentration and energy, and thus get more out of your training.<\/strong><\/p>\n

Use 1g to start, and if that is not enough, increase it to 2g.<\/p>\n

You have it here<\/a> some more information about Tyrosine.<\/p>\n

Citrulline<\/strong><\/h2>\n

If you read our guide on Citrulline<\/a>, you already know what he's doing here.<\/p>\n

It is an ingredient present in almost all pre-workouts on the market, but unfortunately, few use an effective dose.<\/p>\n

This amino acid will reduce fatigue and improve your training performance, allowing for more sets, repetitions and loads.<\/strong><\/p>\n

In addition, it will also reduce post-workout pain and increase vasodilation.<\/p>\n

Utiliza entre 6g a 8g na forma de Citrulina Malato ou entre 3g a 5g se optares pela L-Citrulina.<\/p>\n

Prepare yourself not only for more intense workouts, but also for a much more evident pump.<\/p>\n

To learn more about Citrulline, see here<\/a> our guide to this amino acid.<\/strong><\/p>\n

Beta-Alanine<\/strong><\/h2>\n

Finally, Beta-Alanine.<\/p>\n

This supplement improves your performance in the gym, and therefore, you will achieve more repetitions, more sets and consequently better results.<\/strong><\/p>\n

If you are in the process of losing fat, Beta-Alanine is very good for increasing endurance in cardio workouts.<\/p>\n

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.<\/span><\/p>\n

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.<\/p>\n

Here is a complete article about Beta-Alanine.<\/a><\/strong><\/p>\n

\"homemade<\/h1>\n

Prices<\/strong><\/h2>\n

The formula is simple, with only four ingredients, and all of them are effective.<\/p>\n

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.<\/p>\n

We used the values practiced by Myprotein<\/a> for these supplements, without discounts, to calculate the price of this formula.<\/p>\n

The weekly cost of this combination if you train four times a week is \u20ac3.23 and monthly it costs around \u20ac13.<\/strong><\/p>\n

Yes, your homemade pre-workout supplement will cost you just \u20ac3.23 per week, less than a Happy Meal at McDonalds.<\/p>\n

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<\/em>.<\/span><\/p>\n

That is, the recommended doses for each of the ingredients.<\/strong><\/p>\n

Products used for calculation<\/strong><\/p>\n

Caffeine<\/a><\/strong><\/p>\n

Tyrosine <\/a><\/strong><\/p>\n

Citrulline<\/a><\/strong><\/p>\n

Beta-Alanine<\/a><\/strong><\/p>\n

What to expect from this formula?<\/strong><\/h2>\n

This combination of ingredients is intended above all to improve your training performance.<\/p>\n

You will feel more energy, concentration, endurance and strength.<\/strong><\/p>\n

You will notice a more pronounced pump and the loads you used last week will feel lighter.<\/p>\n

Now, you need to put in the effort in training and take advantage of this combination.<\/p>\n

None of these ingredients will give you muscle mass if you don't work for it.<\/p>\n

By getting better, more intense workouts with higher loads, you will get better results.<\/strong><\/p>\n

This is what this pre-workout will do for you, give you better workouts.<\/p>\n

\"homemade<\/h1>\n

So what about Creatine?!<\/strong><\/h2>\n

Creatine could have been included, but it wasn't.<\/p>\n

Why?<\/p>\n

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

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.<\/p>\n

Does this mean that Creatine is bad?<\/span><\/p>\n

No.<\/p>\n

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.<\/strong><\/p>\n

Here you will find our complete guide to Creatine.<\/a><\/p>\n

\"before<\/a><\/p>\n

Conclusion<\/strong><\/h2>\n

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.<\/p>\n

Attention, effective does not mean miraculous.<\/strong><\/p>\n

If you bench press 60kg today, you won't move on to bench pressing 100kg tomorrow.<\/p>\n

It can be used at any stage you are at, and they are safe ingredients, as long as you respect the recommended doses.<\/p>\n

You can obviously add more ingredients if you think it\u2019s necessary, or remove them if you want something more basic.<\/p>\n

Oh, and of course, don't forget the most important thing.<\/p>\n

Training, diet and rest.<\/strong><\/p>\n

Only then comes supplementation.<\/p>\n

Would you add any ingredients to this formula? Tell us which ones in the comments below.<\/p>","protected":false},"excerpt":{"rendered":"

O teu pr\u00f3prio suplemento pr\u00e9-treino eficaz e econ\u00f3mico. Dezenas de suplementos pr\u00e9 treino e tu n\u00e3o sabes qual escolher. Olhas para os ingredientes e ainda […]<\/p>\n","protected":false},"author":1218,"featured_media":31703,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Cria o Melhor Pr\u00e9 Treino Caseiro: Simples e Econ\u00f3mico","_seopress_titles_desc":"Desenvolve um pr\u00e9-treino caseiro adaptado \u00e0s tuas necessidades e objetivos! Mais barato, personalizado e com ingredientes 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