How to Make Pre-Workout at Home

Are you looking for an easy and affordable way of preparing your own pre-workout shake? You’re in luck! In this article, you’ll learn the nutritious and convenient steps to making pre-workout at home.

Quick facts: How To Make Pre Workout At Home

  • Sodium bicarbonate is a great pre-workout supplement, as it helps to buffer lactic acid buildup during exercise (Harvard Health Publishing).
  • Adding caffeine to your pre-workout routine can help improve performance, especially if taken 30 minutes before your workout (
  • Creatine and beta-alanine are two of the most popular pre-workout supplements, due to their ability to increase muscle mass and energy levels (Men’s Journal).
  • Beet root powder is a great pre-workout ingredient, as it is rich in nitrates which can improve blood flow and oxygen delivery (Healthline).
  • Taking a pre-workout supplement 30-45 minutes before your workout can help to optimize your performance and increase energy levels (

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Pre-workout supplements are an effective way to boost your energy levels and performance in the gym. Making your own homemade pre-workout is a great way to save money and ensure you know what is going into your body. Here’s a look at the ingredients you will need to make a pre-workout at home:

  • Creatine
  • Caffeine
  • Beta-alanine
  • Citrulline Malate
  • Branched-Chain Amino Acids (BCAAs)
  • Tyrosine


Protein is an important macronutrient for building and repairing muscle, fueling your body with energy, and aiding in digestion. Protein powders such as whey, soy, casein, pea protein isolates are often used in pre-workout supplements to provide rapid absorption of key amino acids to support muscle growth before a workout. Additionally, some protein powders contain other nutrients such as BCAAs (Branched-Chain Amino Acids) or glutamine to promote lean muscle growth.

You can make pre-workout at home using protein powders that you can buy from the store or online. When looking for ingredients for your pre-workout shake, it is important to look carefully at the labels on protein powder containers to make sure that you are getting the right type of protein for your body and goals.


Carbohydrates are essential components of pre-workout supplements and drinks because they provide a valuable source of quick energy that can be used during physical activity. Carbs can come in the form of simple sugars such as glucose, fructose, sucrose, or complex carbs found in grains and starches such as potatoes, oats, brown rice and barley.

A good rule of thumb is to include about 2 grams of carbs for each kilogram (2.2 lbs) of body weight during exercise or activity. To get an idea of the portion size for a pre-workout snack, about 25-30 grams should do the trick for most people. Make sure to experiment with different portion sizes and types of carbs to get a feel for what works best for you before your workout begins!


Fats are a necessary part of any pre-workout meal. Not only do they provide your body with much-needed energy, but they also can improve the uptake of other key ingredients in the pre-workout.

You can get fats in your pre-workout through a number of sources, including:

  • Avocado,
  • Nuts and seeds,
  • Coconut oil and butter,
  • Olive oil, and
  • Fatty fish like salmon.

When it comes to adding fats to a pre-workout shake or smoothie, look no further than nut butters. If you are using a spoonable nut butter like almond or peanut butter as your fat source, start small as many servings contain more than enough fat for one meal.


Pre-workout supplements are widely used as they are a quick and convenient way to maximise performance during exercise. They can help increase energy, focus and endurance.

In this section, we will be discussing the different types of pre-workout supplements and their benefits:


Caffeine is one of the most popular ingredients in pre-workout supplements. It is known to provide an energy boost, which can help improve focus and concentration while also providing a physical energy boost as well. It has been found that taking between 150-200mg of caffeine can improve alertness and reaction times when engaging in physical activity. Additionally, caffeine can delay fatigue that comes from exercising for extended periods of time by helping your body to produce more power for a longer period.

When making pre-workout at home, it is best to use pure caffeine powder or liquid, rather than relying on coffee products like energy drinks or shots, which may have added ingredients that could affect your workout negatively.


Creatine is a popular pre-workout supplement that has been studied extensively for its benefits to athletes and bodybuilders. Creatine helps to increase performance, strength, and muscle growth during workout sessions. It comes in powder or pill form, but it can also be made at home with common ingredients like baking soda and lemon juice.

When making creatine at home, the first step is to mix the two ingredients together until they form a paste. Then, the paste should be spread out on a sheet of wax paper and left to dry overnight. Once it’s completely dry, it can be stored in an airtight container for up to six months. When ready to use, simply dissolve one teaspoon into four ounces of liquid before consuming it before your workout session.

When taken consistently over time, creatine can help improve athletic performance by increasing energy levels during workouts and allowing athletes to lift heavier weights than usual. Additionally, studies have indicated that creatine can help increase lean muscle mass over time when combined with resistance training.


Beta-alanine is an important supplement to consider when creating your own pre-workout formula. It helps increase muscular endurance and reduce fatigue, making it a great addition to any routine. This supplement helps combat the build-up of lactic acid in muscle cells, which is what leads to fatigue. It also has anti-inflammatory properties that can help reduce muscle soreness after exercise. As a result, you can work out longer and more intensely than pre-beta alanine supplementation, leading to improved performance and better results.

Beta-Alanine is available in capsule form or powder form and can be added to your pre-workout mixture at home with ease.


Blending ingredients together is a great way to make your own pre-workout at home. It allows you to control exactly what goes into your pre-workout, and you can customize it to your needs. As a plus, you can also save money by buying the ingredients in bulk and making your pre-workout in batches.

Let’s look into the process of making pre-workout at home by blending ingredients together:

Choose a blender

Choosing a blender is an important step when making pre-workout supplements at home. There are several factors to consider, such as power, size, and speed.

A powerful blender is essential for breaking down the hard ingredients that make up pre-workout supplements. The size of the blender is also important, as you’ll need enough room to blend all of your ingredients into a smooth mixture. Lastly, speed settings can give you better control when making thicker mixtures or fine powders.

When selecting a blender for pre-workouts, it’s best to go with a heavy duty model with variable speed settings and adequate power. Also keep in mind the capacity of your chosen model—an 8 cup blender should be enough for most home pre-workout recipes. In general, a good quality blender will have no trouble blending ingredients together into an even mixture that’s free of lumps or clumps.

Measure ingredients

When making pre-workout at home, measuring the ingredients is an important step in achieving your desired flavor and desired performance boost.

  1. Weigh out the caffeine powder with a kitchen scale.
  2. Measure your other powdered ingredients such as arginine and beta-alanine.
  3. Measure out your flavored extracts such as lemon zest or peppermint oil.

Make sure to use caution when handling these ingredients as they can be quite potent! After measuring all of the ingredients, you’ll be ready to mix them together and enjoy your homemade pre-workout blend.

Blend ingredients

Blending ingredients is a key step for anyone who wants to make a pre-workout supplement at home. You’ll need to have a reliable blender that is capable of breaking down and blending the various components of the product. In general, all ingredients should be combined in the blender for 1-2 minutes until all substances are completely blended together.

If you’re making your own pre-workout, it’s important to ensure that each ingredient is fully integrated and evenly distributed throughout the product to ensure balanced nutrition. Additionally, depending on what flavorings you’ve chosen, it may be beneficial to add additional liquid like water or milk before blending to achieve an optimal consistency.

Blending your ingredients properly will help create a tasty pre-workout with great texture and mouthfeel that will provide you with energy, focus and pump like no other!


Flavoring is an important part of crafting your ideal pre-workout. Getting the flavor just right can make all the difference between a great workout and an underwhelming one. There are many options when it comes to adding flavor to your pre-workout. Common ones include syrup, fruits, and extracts.

Let’s take a look at the best options for flavoring your pre-workout:

Choose a flavoring

Adding flavors to your pre-workout routine can not only help make the experience more enjoyable but also provide some additional benefits. To choose a flavoring, consider your personal taste preferences and you can use either natural or artificial flavorings.

  • Natural flavorings are derived from fruits, vegetables, herbs, spices and other plant extracts like vanilla extract and almond extract.
  • Artificial flavorings use chemical compounds to mimic the flavor of fruits, nuts and other tastes but do not provide any health benefits.

Depending on the pre-workout recipe you are using, you may choose from either one or multiple flavoring options. For example, adding a few drops of mint extract or orange essential oil adds an extra boost of energy to your workout routine. Adding cinnamon powder can help reduce inflammation after exercise. Experiment with flavored syrups like honey for sweetness as well as healthy seasoning options like turmeric for an extra vitamin boost!

Add flavoring to the mixture

Adding flavoring to the mixture is a great way to customize drinks and make them more palatable. If you’re making pre-workout drinks at home, there are several options:

  • Natural Flavoring: Natural flavors add sweetness and enhance the flavor of pre-workout drinks without adding sugar. For example, many natural flavors like stevia, monk fruit, and yacon syrup are all calorie-free sweeteners that add a hint of sweetness to the mix.
  • Sweeteners: Sweeteners such as honey or agave nectar can be added to pre-workout drinks for an extra touch of sweetness. Be sure to only use natural sweeteners in moderation as some sweeteners can have negative effects on performance when taken in excess.
  • Fruit Juice Concentrate: Fruit juice concentrate can also be used to flavor pre-workout mixes, and it adds a boost of nutrition as well. Just be sure not to use too much juice concentrate or your mix may become overly sweet and sticky.
  • Essential Oils: Essential oils such as peppermint oil or citrus essential oils can be added for a subtle hint of flavor without adding calories or sugar.
  • Also you could try using extracts like banana extract or almond extract for flavoring your pre-workout drink concoctions!

Sweeten the mixture

Sweetening your pre-workout mix is one of the most important steps in the process. You have a few different options when it comes to adding the sweetness, so don’t limit yourself to just one. For example, you can use natural sweeteners, like honey and maple syrup, or artificial sweeteners such as stevia and Splenda.

You can also opt for sugar and use brown sugar, white sugar or even raw cane sugar if desired. The amount of sweetness should be to your personal preference – some may prefer a subtle sweetness while others may want it to be quite intense. Make sure to mix in the sweetener thoroughly so that all of the individual ingredients are evenly distributed throughout the mixture.


It is important to consider storage when making pre-workout at home. It is recommended to store homemade pre-workout in an airtight container, such as a Tupperware or a Mason Jar. This will ensure that it stays fresh and dry, and also prevents contamination or spoilage. Furthermore, ensure that it is kept in a cool, dry place away from any direct sunlight or heat.

Let’s look at some more tips for storage:

Choose a container

Selecting the ideal container for your homemade pre-workout is important for maximizing shelf-life and preserving the supplement’s potency. The best containers for homemade pre-workout are airtight and made of plastic or glass; store products that contain caffeine in opaque containers which will lessen exposure to light.

Additionally, it’s important that you select a container with enough room; if it is too full, the container could become deformed and might even leak if not properly sealed. It’s also recommended that you use multiple small containers as opposed to one large one, as this can speed up oxidation of the ingredients over time. Labeling each container with the date of creation and instructions for use on its lid will also help you keep track of your product when stored away in a cool, dry place.

Pour the mixture into the container

Once the desired formula and flavorings have been added to the mixture, it is time to pour the mixture into the container of choice. This step is important in terms of long-term storage, as a leaky bottle or weak lid can cause spills or messes.

If possible, choose a container with an airtight lid and a wide mouth for easy access and scooping out. Alternatively, plastic bags or paper envelopes can also be used to store the pre-workout powder. It is best to keep these containers in a cool, dry place and away from direct sunlight for optimal storage. Additionally, record all ingredients on the container so that you know precisely what you put into your home-made pre-workout mix.

Store in the fridge or freezer

When making pre-workout at home, it is important to store your formula in the fridge or freezer. This important step helps preserve the freshness of your pre-workout and also keeps it from going bad. When stored in a refrigerator or freezer, pre-workout can last up to one month.

It is important to remember that if you are using raw/powders for your pre-workouts, they will not last as long as when stored in the fridge or freezer since there are no preservatives or stabilizers used in them. Additionally, it is also best to store your homemade pre-workout powder in an airtight container that prevents any moisture from entering.

Following these steps will help you get the most out of your homemade pre-workouts!

FAQs about: How To Make Pre Workout At Home

Q1: What ingredients do I need to make pre workout at home?

A1: To make pre workout at home, you will need caffeine, beta-alanine, citrulline malate, branched-chain amino acids (BCAAs), and creatine monohydrate.

Q2: How much caffeine should I use for pre workout?

A2: Generally, it is recommended to use between 150-200mg of caffeine per pre workout serving.

Q3: How often should I take pre workout?

A3: It is best to limit your pre workout intake to no more than 3 times per week, with at least 24 hours of rest in between servings.

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