Most pre-workouts are made up of some “proprietary blend” so you can’t tell how much of each ingredient is in them. For this reason I decided to take things into my own hands and make my own pre-workout. After doing some research I narrowed it down to 5 ingredients:
3. Citrulline malate
4. Beta alanine
I’ll break down why I chose each ingredient in later posts, I’m just posting the recipe for now.
Next I ordered the ingredients in bulk online. I used bulksupplements.com since they were the cheapest I saw.
Here are the amounts I ordered:
50g caffeine anhydrous
250g creatine HCL
200g beta alanine
500g citrulline malate
The amounts for everything except the caffeine equals out to be 100 servings. Once everything came in the mail I sifted each supplement except the caffeine into a large bowl to remove any clumps. Next, I mixed them all together in a 2 quart plastic pitcher with the lid on. I shook and rolled it for a while until I figured it was mixed well enough.
I sifted the caffeine to remove any clumps and left that separate. You can OD on caffeine and the amount needed (about 1/16th tsp) is so small so that is why I didn’t mix it in with everything else. You should add this in last to each serving separately to avoid taking too much.
A tablespoon of the mixture will equal the correct amount for 1 serving. I usually add a tbsp of the mixture into a shaker and then add the caffeine. The caffeine comes with a tiny scoop so you know how much to add. About 30 minutes before I lift I add about 10-12 ounces of water to the shaker and drink it. It will be very tart and tastes like the first 10 seconds of a Warhead. It doesn’t bother me much so I just chug it but you can add a scoop of Gatorade powder mix for taste.
Here’s a chart of everything broken down: