How to make your own preworkout!

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There are a TON of pre-workouts on the market, in fact there are easily more pre-workout supplements on the market than there are protein. Rightfully so, pre-workouts can be an extremely effective tool and one that many people in the community swear by. Unfortunately the pre-workout side of the supplement industry has a really bad rap as many of the earlier, and arguably even today’s, contain a lot of unnecessary junk in them.

The main and easily most important ingredient in all preworkouts is caffeine. Caffeine is what is going to give you that burst of energy. Beta Alanine is a naturally occurring non-essential amino acid that is converted to other chemicals that will reduce the symptoms of fatigue when doing physical activity. Creatine is the safest supplement to take and helps increase power, performance, strength and muscle gains by essentially pulling water into your cells and aiding in the synthesis of protein. 

BCAAs are essential amino acids and the building blocks of protein which will help prevent fatigue and improve your concentration. Most importantly they are essential to the recovery phase because of how they prevent muscle breakdown. L-Citrulline is an amino acid that is present in every single preworkout because it sucks up ammonia produced by working muscles before the ammonia turns into fatigue.

Now you’ll find a great list of the supplements below with the recommended quantity per serving. You can easily find all these supplements on their own at any reputable nutrition store. Give it a try and let us know how it goes!

Ingredients for Preworkout
Ingredient Quantity per serving Why it's included
Caffeine 200mg Caffeine is what is going to give you that burst of energy which it does when it sensitizes neurons and provides mental stimulation.
Beta Alanine 3 grams Beta Alanine is a naturally occurring non-essential amino acid that is converted to other chemicals that will reduce the symptoms of fatigue when doing physical activity.
Creatine 5 grams Creatine is the safest supplement to take and helps increase power performance strength and muscle gains by essentially pulling water into your cells and aiding in the synthesis of protein.
BCAAs 5-10 grams BCAAs promote muscle protein synthesis and increase muscle growth over time.
Citrulline 5-10 grams L-Citrulline will reduce fatigue and improve endurance results.

About the Author

Ben M

Ben is the lead editor at Busylifting.com. His passion for fitness developed at a young age from involvement in sports, and carried on since then. Ben focuses on strength training and is also involved in coaching youth soccer.

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