4 minute read
How to Make Your Own Pre-Workout!
If your wallet’s crying every time you restock your pre, it might be time to channel your inner kitchen chemist. I’ve had this phase myself, but ended up channeling that into our own pre-workout formulation. If you’re trying to save some money per serving and are looking for a way to create your own custom formulation, keep reading!
here are the basic ingredients to get you started:
1. Caffeine
the backbone of every pre-workout. I recommend caffeine pills because the powder is so bitter you’ll be trying to get rid of the taste for hours (I learned this the hard way), so capsules are the way to go. They come in different dose amounts, so pick the amount that works best for you. I used 100mg so I had the option to double up if I felt like it. You can also just go with coffee or tea if you prefer.
2. L-Theanine
smooths out the caffeine buzz and keeps you from crashing later. Caffeine pills are often paired with L-Theanine, so you don’t need to add this one separately unless you prefer more.
3. Beta-Alanine
another common ingredient in pre-workouts! I personally love the tingly feeling I get from beta-alanine - it motivates me to get moving, helps me focus, and helps with fatigue between sets. Beta-alanine comes in powder/granule form which makes it easy for you to switch up how much you take day-to-day.
bonus ingredients:
If the basic mix feels like it’s missing something or if you want a more tailored mix for what your specific goals are, consider these ingredients. Doses vary on the ingredient, so stick to what is recommended on the label and adjust from there depending on what works best for you:
!!! Most of these raw powders taste like science experiments, so make sure your liquid of choice is a tasty one! Electrolyte mixes, fruit juice, etc. all do the job.
- Lion’s Mane for mental clarity and focus
- Creatine supports strength, power, and cognitive health. Doesn't have to be taken with your pre-workout.
- Beet Root Powder for natural pumps and improved blood flow
- Electrolytes sodium, potassium, magnesium for hydration, performance, and pump. Add a pinch of sea salt or use an electrolyte mix
- Citrulline Malate helps with blood flow and pumps
- Taurine can aid hydration and muscle function
- Tyrosine for mental focus and mood, especially helpful in early morning or low-energy workouts.
- Panax Notoginseng improves muscle energy, helps reduce soreness, and assists in quicker recovery
- Rosa Roxburghii Fruit Extract can improve physical performance and endurance by reducing fatigue and helps muscles recover more efficiently
- Astragalus enhances the absorption of essential nutrients, recovery, and performance
directions:
- Set aside your caffeine pill(s) if you're taking them
- Mix your beta-alanine and any other powder ingredients in your liquid of choice
- Take the caffeine pills with your liquid mixture
- You’re ready to lift!
final tips:
- Measure carefully - especially caffeine
- Start with the basics, then experiment slowly. I tried one new ingredient at a time so I could actually feel what each one did/felt like.
DIY pre-workout isn’t for everyone, but if you’re down to tinker to save some money per serving, it’s kind of fun! Just keep it safe, do your research, and enjoy your custom mix.
written by: ivy, co-founder of momo®
