Making your own pre-workout supplement - A how-to guide

When it comes to training, a pre-workout supplement can really help you set yourself up to smash it. The market for pre-workout supplements has exploded over the last few years, with flash packaging and bold claims. The truth, unfortunately, is that many under-dose key ingredients, over-dose stimulants or, worse still, contain additives and sweeteners that you would otherwise avoid.

The best way to avoid consuming these unnecessary, and unwanted, additives is to start making your own pre-workout supplement. This gives you full control over which ingredients you choose to include and you can alter the dosages of each to suit your style of training. Best of all, it is actually cheaper per dose than most off-the-shelf pre-workout supplements!! Can’t wait to start creating your own?


Here’s a list of possible ingredients, with scientifically proven benefits:


-Beta Alanine 3-4g –This amino acid has been shown to lead to improved endurance over time, but can give skin-tingles so start with lower doses before increasing!

-Caffeine 150-300mg– Caffeine stimulates the CNS, improving focus and stamina, allowing you to push yourself further in your workout.

-Citrulline Malate 3-6g – Citrulline malate has been shown to relieve muscle soreness and improve performance when taken pre-workout. I find it also has a big impact on the ‘pump’, giving a fuller more sustained pump.

-AAKG (Arginine Alpha Ketoglutarate) 1-2.5g – Can greatly increase pump and vascularity, with many users reporting an increase in rep-endurance when lifting to failure.

-L-tyrosine 0.5-1g – Another amino acid which can provide a mental boost; improving mood and focus. A great option to replace caffeine if you want less stims in your PWO.

-Taurine 2-4g – This energy-boosting amino acid can help aid focus and pump in the gym, with the added benefit of reducing muscle cramping.

-Creatine 5g – Creatine has been shown in many studies to aid in increasing muscle mass and improve strength and endurance.


Personally, I prefer a low-stim pre-workout, but still want mental focus with an improved pump and endurance. My current pre-workout is therefore comprised of the following ingredients:

-Beta alanine (3g), Citrulline Malate (6g), AAKG (2g), L-tyrosine (0.8g), Taurine (2.5g)

It is recommended to have some kind of flavouring as the taste is ‘sour’ just mixed with water. One option I have found works really well is adding a couple of slices of lemon or some fresh orange juice; has to be better than all those additives!


Give it a go! Tailor your pre-workout to match your goals and save money at the same time.

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1 comment



?? Been thinking of doing this for a while, thanks for the guide, can’t wait to make my own!

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