Pre-workouts are very suitable for all strength sports and they have their justification, but at the same time it is not a matter of a few tens of crowns. That is why we are often asked how to make a pre-workout at home. In this article we bring you the answer.
It is not difficult to make your own pre-workout . All you have to do is buy the ingredients, mix them up and you have a home-made pre-workout. Let's first of all introduce the most used and most effective ingredients of quality supplements.
The main ingredients for your own pre-workout:
For a custom pre-workout, we recommend using the following ingredients:
1. Citrulline
In the first place, citrulline should not be missed, which we presented in detail in our article Citrulline under drobnohed.
It speeds up the recycling of ammonia and is also involved in the recycling of lactate, thus delaying muscle fatigue during training. At the same time, it can also strengthen the immune system, stimulate ATP energy and dilate blood vessels. It is by dilating the blood vessels that more oxygen reaches the muscles, making them more pumped up.
This ultimately translates into better muscle mass growth. It has been shown that 3 grams before each workout is sufficient for optimal effect.
Citrulline supplements we recommend:
2. Beta Alanine
The second indispensable ingredient in any pre-workout supplement is Beta Alanine.
With regular use, you will notice an increase in strength and endurance and delay the feeling of fatigue during your workouts. For improved performance, 2 grams of Beta Alanine is recommended before exercise. But if you want to achieve maximum results, take 4-5 grams before each workout.
Beta Alanine supplements we recommend:
3. Creatine
Our top three most important ingredients for making a home pre-workout supplement is rounded out by creatine, which many believe isIn many scientific studies and athletes' experiences, creatine is the most important and effective supplement ever. In addition to increasing strength and improving muscle mass growth, it will also boost muscular endurance, allow longer and more intense training (as creatine phosphate serves as an energy source) and last but not least, it will also improve recovery.Another little known but very surprising fact is that creatine has been shown to improve bone mineralisation in older men, as shown in some studies.
3-6g before training is sufficient, but if you are interested in cycling creatine, determineI definitely recommend reading our separate article on creatine dosing.
TIP: For a selection of the best creatines on the market 2025 click here!
More natural ingredients for the home pre-workout:
1. Caffeine
The previous three ingredients should be included in any quality pre-workoutm supplement, as they will delay fatigue, boost nitric oxide production and increase strength. But there are a few other ingredients that are worth using in a home pre-workout, and caffeine is one of them.
Caffeine is an alkaloid that has very strong stimulant effects. It can increase mental alertness and improve concentration for a hard workout. It will also delay the feeling of fatigue and you will be able to push the boundaries with each new workout. Unfortunately, caffeine is not suitable if you are exercising late in the evening as it can induce insomnia in sensitive people. As a single dose, 200-250 mg of caffeine is sufficient.
Caffeine supplements we recommend:
2. Synephrine
Synephrine falls into the same category as caffeine. This stimulant is extracted from the bitter orange and promotes heat production in the body. This ensures better fat burning, increased sweating and more energy for training. The affordability is also worth mentioning, because compared to most other substances, you won't pay much for synephrine. Unfortunately, even when taking synephrine you may experience problems with insomnia.
A single dose of synephrine is 10 mg, but even if you double this dose you are not in any danger.
Synephrine supplements we recommend:
3. Taurine
The last stimulant we can highly recommend is taurine. It prevents the depletion of muscle stores and helps to maintain alertness in training.In addition to this, it also helps the retention of vitamins A and E in the body and aids in the proper functioning of the gallbladder.
From our own experience , we recommend taking 1-3 grams of taurine at least 30 minutes before training.
Taurine supplements we recommend:
Of course you can use many other substances, however These 6 ingredients should not be missing in any home pre-workout.
How to mix your own pre-workout?
When you buy the ingredients, the easiest way is to take the required dosage of each and allEither simply mix it all up in a shaker (in the case of instant form) or just throw it all together and wash it down with water (in the case of tablets).
The ideal time to take a pre-workout supplement is 25-30 minutes before exercise, so that all the ingredients haveactive ingredients have time to be fully absorbed into the body and "work" to their maximum.
Advantages/disadvantages of a self-made pre-workout:
The main advantage of such a homemade product is that you know the exact content of each constituent. and you can increase or decrease the content of any of the ingredients every day as needed. Another benefit is the great price, which can be half of what "commercial" pre-workouts cost.
On the other hand, the disadvantage is the taste, which will definitely not be pleasant. If you find it really unbearable, you can try flavouring tablets, drops like Flavdrops or other forms of artificial sweeteners.
Is there an alternative?
If you find the whole process of "making" your own pre-workout too much complicated and you've changed your mind, there are certainly tried and tested pre-workouts available at an affordable price. We've ranked the best ones on the market in our handy rankings, which should make your choice easier.
How to make more supplements at home:
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.