How to Make a Natural Pre-Workout at Home

Do you ever feel like you lack the energy to workout? Making a natural pre-workout at home can help you get the fuel and motivation you need to get to the gym. You can make a natural pre-workout with simple ingredients, quickly and easily.

Quick facts: How To Make Natural Pre Workout At Home

  • ✅Natural pre-workout drinks can provide clean energy that is free of chemical additives or artificial sweeteners (Healthline, 2019).
  • ✅Natural pre-workout drinks should contain ingredients that have been shown to have a positive effect on exercise performance such as caffeine, protein, carbohydrates and electrolytes (Healthline, 2019).
  • ✅Mixing natural ingredients such as fruit juice, banana, honey, oats, cinnamon, and Greek yogurt can provide beneficial energy for workouts (Live Strong, 2019).
  • ✅Studies have shown that natural pre-workout drinks can help athletes increase muscle strength and endurance (Sports Dietitians Australia, 2019).
  • ✅Drinking a natural pre-workout drink about 20 to 30 minutes before exercise aids in a more effective workout (Medical News Today, 2019).

Healthline (2019). Natural Pre-Workout Drinks: 8 Options. Retrieved from
Live Strong (2019). Homemade Pre-Workout Drinks. Retrieved from
Sports Dietitians Australia (2019). Pre-workout nutrition: what and when to eat. Retrieved from
Medical News Today (2019). What is the best pre-workout drink? Retrieved from

Checkout this video:

Gather the Ingredients

Making a natural pre-workout at home can be a great way to get the boost you need before a workout. To make your own pre-workout, you’ll need to gather the right ingredients. Coffee, protein powder, and natural sweeteners are all key ingredients for a successful pre-workout. In addition, you may want to add other ingredients such as herbs, spices, and fruits.

Let’s look into the details of gathering the right ingredients for your pre-workout:


Fruit is an important ingredient for a natural pre-workout. Fruits are packed with antioxidants, vitamins, minerals, and fiber. Not only do they help provide energy to the body before exercising, but they also aid in digestion and promote healthy blood sugar levels.

Fruits can be added to your pre-workout blend in several forms:

  • Fresh fruits can be juiced or blended with other ingredients in a blender.
  • Dried fruits can add a chewy texture and are an ideal choice for snacks between meals or as part of a trail mix prior to exercise.
  • Canned fruits may contain lots of added sugars, so make sure to choose options that do not include added sugar for healthier results.
  • Frozen fruits are also suitable options, which will help cool down your pre-workout drink if consumed cold.

Nuts and Seeds

When it comes to making a natural pre-workout at home, nuts and seeds are a key ingredient. Not only are they nutritious and full of vitamins and minerals, but they’re also packed with healthy fats which provide long-lasting energy, protein for muscle repair and growth, and complex carbohydrates for sustained energy.

Popular types of nuts and seeds include almonds, cashews, walnuts, chia seeds, sunflower seeds and flaxseed meal. Nuts can be eaten raw or roasted in the oven for a few minutes with some oil or butter to bring out their flavor. Seeds can also be cooked with oil or added uncooked to smoothies or other recipes.

With a variety of flavors and textures to choose from, nuts and seeds make excellent additions to any homemade pre-workout blend!


Oats are a great natural pre-workout ingredient as they are high in fiber and protein, both of which give your body the energy it needs for workouts. They also contain complex carbs which help to provide steady energy levels throughout a workout session.

Oats can be added to your pre-workout routine in several forms:

  • Rolled oats, oat flour, oat bran, and steel cut oats can all be consumed as part of your pre-workout meal or snack.
  • Adding oats to smoothies or shakes is a great way to get an energizing boost before hitting the gym or going for a run.
  • Oats can also be used as an ingredient in homemade bars and energy bites.
  • If you’re looking for a more savory option, try adding oats to stir fries and vegetarian burgers for some extra texture and nutrients.

Protein Powder

Using protein powder as a pre-workout supplement allows you to fuel your body with the essential macronutrients it needs to boost performance. When shopping for protein powder, go for one that is made from natural ingredients like pea, hemp or whey. It should contain no artificial sweeteners, fillers or other unhealthy additives.

Depending on your goals and preferences, you can choose from different types of protein powders – like whey isolate, hydrolyzed whey or vegan sources. The amount of protein in the powder should range between 25–35 grams per serving for optimal results and fast recovery. A good rule of thumb: choose a product with 25g of total proteins per serving or less than 6g of carbohydrates per serving.


Superfoods can amp up a pre-workout in multiple ways. While some superfoods are high in protein, carbohydrates and healthy fats, others are packed with nutrients like vitamins and minerals. Popular superfoods on the list include chia seeds, maca powder, matcha green tea powder and bee pollen. Each of these ingredients provides an array of benefits to the body – from providing energy and stamina to improving cognitive performance and endurance.

In addition to these powerhouse ingredients, adding fruits and vegetables like bananas, kale, spinach or berries will also add more nutrients to your pre-workout. In order to make a natural pre-workout at home, it is important to gather all of the right ingredients prior to starting the process so that you have what you need when it’s time for assembly.

Prepare the Pre-Workout

Preparing a natural pre-workout at home is a great way to ensure you are getting all the energy and nutrients you need for an effective workout. There are a variety of pre-workout supplements available, but if you want to get the most out of your workout, it’s best to make your own. Here’s how you can make a natural pre-workout at home:

Choose a Base

When it comes to making a natural pre-workout at home, the first choice to make is what type of base you would like your pre-workout to have. Popular options include:

  • Greek yogurt
  • Coconut water
  • Oat milk
  • Almond milk
  • Cow’s milk

Each of these bases will lend your pre-workout a unique flavor and texture and may also contain different levels of protein and healthy fats. Additionally, you could use brewed espresso as your base for an extra energy and focus boost during intense physical activity!

Once you’ve selected the perfect base for your needs, you can begin to add other ingredients such as fruits, extracts and powders that can help kick start your performance before physical activity or any desired goal.

Add Fruits and Seeds

When preparing your own natural pre-workout at home, you’ll want to include fruits and seeds for carbohydrates. Adding an appropriate amount of carbohydrates to your pre-workout helps replenish energy levels, which in turn can help improve performance during exercise.

Not all fruits are created equal when it comes to providing carbohydrates for pre-workouts. Bananas are high in potassium and carbs, making them a great choice for pre-workouts. Other good options include apples, oranges, strawberries and blueberries.

You can also add chia seed or flaxseed in order to increase the carbohydrate content in your drink while adding fiber and omega fatty acids. These health benefits can help with muscle recovery post workout as well as having a positive overall effect on your well-being.

Add Oats

Oats are one of the most common ingredients in homemade pre-workout snacks. Rich in complex carbohydrates, oats provide energy that is slowly released throughout your workout. Additionally, they are a fantastic source of fiber, which can help to keep you full while keeping your blood sugar levels steady. Oats are also packed with essential vitamins and minerals like manganese and phosphorus, which can help to boost energy levels and improve overall performance during exercise.

When preparing a pre-workout snack using oats, try rolling oats as opposed to instant oats for best results since rolled oats will provide more sustained energy than instant oats will. Try adding a few handfuls of rolled oats to your pre-workout snack for an extra boost of complex carbohydrates and essential vitamins and minerals.

Add Protein Powder

Adding a healthy scoop of protein powder to your pre-workout shake is an excellent way to maximize your body’s potential for maximum performance. When choosing a protein powder, look for plant-based proteins such as hemp, pea, and brown rice. Plant-based proteins tend to have fewer artificial ingredients than animal sources of proteins. Plant-based proteins are also more easily digested by the body, giving you an immediate burst of energy without putting stress on the gastrointestinal system.

For those looking for an additional boost before working out, whey protein can be added for its amino acid content and muscle building properties. Once the protein powder is added, mix it with water or milk before adding any other ingredients. This will help ensure that all ingredients are blended together properly and evenly distributed throughout the shake.

Add Superfoods

Superfoods are foods packed with essential vitamins and minerals that can help give you an extra burst of energy before starting your workout. Some great options for adding to a pre-workout include chia seeds, spirulina, flax seeds, goji berries, cocoa powder, pumpkin seeds and maca powder.

  • For chia and flax seeds, blend them into a smoothie or add on top of a yogurt or oats bowl to get the most out of their benefits. Spirulina can be added as is into smoothies as well as in capsule form.
  • For a quick shot of energy, try blending all these superfoods together with some banana and other fruit and veggies like kale or spinach into a pre-workout smoothie! Cocoa powder can also be added to any smoothie for an antioxidant-rich boost!
  • For pumpkin seeds, try roasting them in the oven with some spices such as cinnamon or nutmeg for flavor.
  • Lastly maca powder adds energy and helps regulate hormones to improve mood before working out.

Mix and Enjoy

Making a natural pre-workout at home is a great way to save time and money, and to also ensure that you are getting the proper nutrition for your workout. Once you have all the ingredients assembled, it’s easy to mix them together in a blender or shaker bottle.

The recommended recipe calls for:

  • One scoop of whey protein powder
  • One scoop of branched chain amino acids (BCAAs)
  • 5-10mg of caffeine powder
  • 5 grams of creatine monohydrate
  • 8 ounces of cold water

Make sure to shake or blend these ingredients together until they are completely blended. You may also want to add some natural sweeteners such as stevia or honey if desired.

Once all the ingredients are blended together, simply pour it into your favorite cup or bottle and enjoy your freshly made pre-workout drink. The best part is that you can adjust this recipe as needed for your personal needs and tastes!

Benefits of Making a Natural Pre-Workout

Making a natural pre-workout at home can bring a host of benefits. Firstly, it allows you to customize the ingredients to your specific fitness goals. You will also save money in the long run as you won’t have to purchase expensive pre-workout mixes. Furthermore, it helps you to control the nutrition content of your pre-workout as you know exactly what is in it.

Let’s dive into the benefits of making a natural pre-workout at home:

More Nutritious

Making a natural pre-workout at home means you can control the levels of nutrition in your energy-boosting beverage, making it more nutritious than store-bought options. Pre-workouts are usually made up of two components: carbohydrates for energy and electrolytes for hydration.

However, when you make a pre-workout at home, you can customize it with all natural ingredients. For example, try adding honey or maple syrup for carbohydrate energy as well as dried fruits such as dates and figs. To replace your electrolytes, add a pinch of sea salt to your drink and experiment with adding some citrus juice. Additionally, mix in nut butters or proteins such as nuts and seeds to create an even more nutritious pre-workout snack that will keep you energized throughout the day!


Making a natural pre-workout at home is an incredibly cost effective way to get the same ingredients found in store-bought pre-workouts without spending as much money. Even if you have to buy all of the individual ingredients, it’s still much cheaper than buying a commercial version. Plus, you get to customize the blend and increase or decrease certain ingredients based on your own workout needs and preferences. This is especially helpful if you find that most store-bought pre-workouts contain too much caffeine for your system or don’t provide enough of a certain ingredient for your workout regimen.

Making your own natural pre-workout allows you to tailor it specifically to what works best for you—all while saving yourself some cash in the process!


Making a natural pre-workout at home is an excellent way to ensure that you get exactly what you need and want out of your workout. By creating your own pre-workout, you can customize the ingredients to suit your individual needs, dietary restrictions, and preferences. This way, you are guaranteed to have an effective supplement that serves as an excellent source of energy before a physical activity.

Each ingredient that is added to the natural pre-workout provides different benefits depending on its properties. For instance, some ingredients can give a boost of energy and others may improve mental clarity or overall focus for better performance during the workout. Additionally, it can contain electrolytes for proper hydration and various vitamins and minerals for optimal health levels.

No Artificial Ingredients

A natural pre-workout is an ideal way to hit the gym or any physical activity feeling your best. There are several benefits associated with using natural ingredients in your pre-workout routine. First, since there are no artificial ingredients, preservatives or flavors, you know exactly what is going into your body and it can be tailored specifically to your needs.

Moreover, a natural pre-workout drink generally contains high amounts of vitamins and minerals that help fuel the body for exercise and promote health benefits including better performance during the workout, faster recovery time and improved cognitive function. Natural pre-workouts often contain components like caffeine from green tea extract, creatine monohydrate for muscle growth and repair, betaine anhydrous for increased muscle power output and branched chain amino acids for reducing fatigue during exercise. All these components work together to help get your body ready to produce maximum results without taxing your system with unnecessary fillers and artificial ingredients.

Environmentally Friendly

Making a natural pre-workout at home is an environmentally friendly choice. Rather than buying a pre-made mix, you can use simple and natural ingredients to make your own pre-workout drink. This not only cuts down on waste from packaging and other materials, but also reduces the unnecessary use of water and energy. Furthermore, by using organic ingredients, you can be confident that there are no preservatives or artificial colors added.

By using natural ingredients to make your own pre-workout drink at home, you help reduce the carbon footprint of the global food system and minimize environmental impact. Plus, it helps ensure that the food you are consuming is free of artificial additives and chemicals – which is always a plus!

FAQs about: How To Make Natural Pre Workout At Home

Q1: What ingredients are needed to make natural pre workout at home?

A1: To make natural pre workout at home, you will need natural ingredients like dates, banana, oats, honey, almonds, and chia seeds.

Q2: How long does it take to make natural pre workout?

A2: It will take about 10-15 minutes to make natural pre workout at home.

Q3: Are there any health benefits of natural pre workout?

A3: Yes, natural pre workout is a healthy and nutritious option that can provide you with energy, help you stay focused, and increase your endurance.

Similar Posts