How to Make Pre-workout At Home: 9 Cheap Homemade Pre-workout Recipes to Try

If you’re looking to get the health benefits often marketed for pre-workouts by using store-bought pre-workout drinks, you might end up disappointed. The quantities of the active ingredients found in pre-workout supplements aren’t usually enough for you to actually gain what you’re supposed to be gaining from them. Some supplement companies label their products “proprietary blends,” refusing to disclose the ingredients used or the quantities of the ingredients. That’s why learning how to make pre-workout at home can be a more reliable and cost-effective solution.

When you consider the costs and health risks of pre-workout powders too, you may start to wonder why you shouldn’t just make homemade pre-workouts and save money. In this article, we’ll show you how to make pre workout at home. We’ll also provide homemade pre-workout recipes that can still help you get that energy boost before your home workout and prevent muscle soreness when you get started. 

What Is a Pre Workout?

A pre-workout supplement is a substance, usually in the form of powder, capsules, or a syrup, that’s meant to boost exercise performance. It provides sustained energy throughout your workout and minimizes post-workout breakdown. About 50% of adults in the US take dietary supplements, including pre-workouts, according to this NSCA publication on pre-workout supplementation.

Supplement companies aren’t bound to disclose all ingredients used in making them, or how much of those ingredients they used. As a result, if you read the label on a pre-workout supplement jar, you may find the phrase “proprietary blend” thrown around a lot, indicating that the manufacturer doesn’t want to tell you what the supplement contains. 

That’s why it’s advisable to make homemade pre-workouts. When concocting your DIY pre-workout, you have complete control over what goes in. You can also modify the homemade pre-workout recipes to suit your health and energy needs. 

Common Ingredients Often Found in Pre-workout Drinks and Powders

Common pre-workout ingredients include beta-alanine, caffeine, citrulline, tyrosine, taurine, creatine, and, of course, caffeine. Others are L-arginine, niacin, sodium bicarbonate and cobalamin. You can get these ingredients in large quantities from Amazon or your local drugstore. Below, we’ll go over what some of these ingredients do for your body, so you’ll understand why you come across them in the course of your research on how to make pre workout at home.

1) Beta-alanine

Beta-alanine is a non-essential amino acid that increases muscle endurance during high-intensity exercise. When you consume it, it combines with another amino acid, histidine, to form carnosine. Carnosine acts as a buffer in muscle tissue by helping to maintain a balanced pH level and delay the buildup of lactic acid, which can cause muscle fatigue. Consequently, beta-alanine increases time-to-exhaustion (TTE). 

2) Caffeine

Caffeine blocks adenosine, a chemical that makes you feel sleepy, helping you stay alert and mentally sharp. With a sharpened brain, you can focus more on your workouts and push through challenging workouts. 

Caffeine also stimulates the release of adrenaline, the “fight-or-flight” hormone, which increases heart rate and energy availability. Adrenaline signals the body to break down stored fats and sugars, making them available for fuel. This can improve endurance, strength, and power output during high-intensity exercises like weightlifting or sprinting. 

By promoting the conversion of fat to fuel, caffeine helps preserve glycogen (stored carbohydrates in muscles), which can delay fatigue and allow you to exercise for longer periods. If you’re sensitive to caffeine, look for resources on how to make pre workout at home without caffeine.

3) Citrulline Malate 

Your kidney converts citrulline to arginine. Unlike direct arginine supplementation, which is broken down rapidly in the intestines and liver, citrulline has better bioavailability and bypasses these organs. This results in a more sustained increase in plasma arginine levels. Your body uses the arginine produced from citrulline to make nitric oxide. 

The increased nitric oxide production enhances vascular dilation, thus enhancing blood flow in your muscles during exercise, providing oxygen and nutrients while also aiding in the removal of waste products. This increased blood flow contributes to improved endurance and reduced muscle soreness.

Citrulline also plays a role in the urea cycle, a process in which ammonia is converted into urea (a waste product) and then excreted. By facilitating this cycle, citrulline helps reduce ammonia buildup during intense exercises. High ammonia levels lead to fatigue, so by reducing the level of ammonia in your system, citrulline prevents you from getting tired quickly. 

4) Creatine Monohydrate

Creatine works by increasing the levels of phosphocreatine in muscles, which is used to produce adenosine triphosphate (ATP), the primary energy carrier in cells. During high-intensity exercise, ATP is rapidly depleted. Supplementing with creatine provides more phosphocreatine, allowing for quicker ATP regeneration. This can boost your energy and improve your performance, allowing for longer, more intense workouts. 

According to Cleveland Clinic, creatine promotes quick energy bursts and enhances muscle growth over time. Creatine has also been proven to build muscle in consumers that are between the ages of 18 and 30. It’s approved for use by the International Olympic Committee (IOC), and many professional athletes rely on creatine for extra strength. 

When learning how to make pre workout at home, consider incorporating creatine into your personalized pre-workout mix. 

5) Tyrosine 

If you’re struggling with getting and staying motivated during your workout sessions, this ingredient can help. Tyrosine, an amino acid, is a precursor to several neurotransmitters such as dopamine, norepinephrine, and epinephrine (adrenaline). 

These neurotransmitters regulate mood, focus, alertness, and stress response. While tyrosine may not increase strength or enhance stamina, it’ll give you that motivational boost you’re looking for.

How to Make Your Own Pre-workout at Home: Best Homemade Pre-workout Recipes for Improved Workout Performance 

We’ve classified the homemade pre-workout recipes into those containing caffeine (stim pre-workouts) and those that don’t (non-stim pre-workouts). We’ve also added fruit-based pre-workout drink recipes for those that prefer natural ingredients. 

The suggested dosages are compliant with the quantities recommended by the National Strength and Conditioning Association. However, it’s best to consult a healthcare professional and you’ve confirmed which ingredient combinations are best for you and the quantities that are optimal for you. As you master how to make pre workout at home, you’ll save money and avoid unnecessary additives.

Stim Homemade Pre-workouts: 3 Recipes for Enhanced Performance and Muscle Growth

Recipe for High Endurance and Focus

Combine the following ingredients with 8 oz of water and stir well: 

• 300 mg caffeine
• 2 g L-tyrosine (for enhanced focus and reduced stress)
• 1 g taurine (for energy and hydration support)
• 300 mg alpha-GPC (for mental clarity and focus)

Drink the mixture 20 to 30 minutes before starting your workout.

Recipe for Boosting Strength 

Mix these ingredients in 10 oz of water:

• 300 mg caffeine 
• 1.5 g beta-alanine 
• 5 g L-citrulline malate 
• 50 mg hordenine (a stimulant that supports fat metabolism and energy)

Drink it about 30 minutes before doing weightlifting exercises. 

Recipe for Burning Fat

Stir these ingredients together in 8 to 10 oz of water:

• 200mg of caffeine 
• 250 mg green tea extract (standardized to 50% EGCG, for fat-burning)
• 1 g acetyl-L-carnitine (for fat metabolism and focus)
• 2 g beta-alanine
  

Take the mixture 30 minutes before working out. 

3 Non-stim Homemade Pre-workout Recipes to Get the Best Bang for Your Buck

Recipe for Boosting Endurance 

Combine these ingredients in 12 oz of water:

• 6 g citrulline malate 
• 2 g beta-alanine 
• 1 g taurine 
• 500 mg pink Himalayan salt (for electrolyte balance and hydration) or 8 oz coconut water
• 5 grams of creatine monohydrate

Drink it 30 minutes before your workout session. 

Recipe for Improving Muscle Pump and Blood Circulation 

Add these ingredients to 10 oz of water and mix thoroughly:

• 8 g citrulline 
• 500 mg agmatine sulfate (for enhanced nitric oxide and blood flow)
• 1 g glycerol monostearate (for muscle hydration and fullness)
• 1 g betaine anhydrous (for cell hydration and endurance)

Drink the combo 20 to 30 minutes before your exercise. 

Recipe for Promoting Focus and Muscle Recovery During Long Workout Sessions 

In 8 to 10 oz of water, mix these ingredients: 

• 1 g tyrosine
• 3 g BCAAs (branched-chain amino acids, for muscle preservation and endurance)
• 2 g beta-alanine 
• 1 g acetyl-L-carnitine (for mental focus and fat metabolism)
• 5 g creatine monohydrate

Take the pre-workout 30 minutes before starting your exercises. 

Recipes for  Homemade Pre-workout Drinks 

Recipe for Enhancing Endurance 

• 1 large beetroot, peeled and chopped (for nitric oxide production)
• 1/2 apple (adds natural sweetness and additional carbs)
• 1/2 inch fresh ginger (for anti-inflammatory benefits)
• 1/2 cup water (or as needed)
• Juice of 1/2 lemon (for vitamin C)
• 5 g creatine monohydrate

Blend all the ingredients until smooth and strain if desired. Drink the smoothie 45 to 60 minutes before endurance activities.

Recipe for More Muscle Pump

• 1/2 cup pomegranate juice (high in nitrates and antioxidants)
• 1/2 tsp L-citrulline powder (or 1/2 scoop if available)
• 1/2 tsp Himalayan salt (for electrolyte balance and pump)
• 1/2 tsp black cherry extract (optional, for additional nitric oxide support)

Mix all ingredients in a small glass and drink it as a shot 30 to 45 minutes before your workout. 

Recipe for Increasing Energy and Stamina 

• 1 medium banana (for carbs and potassium)
• 1/2 cup rolled oats (slow-digesting carbs for sustained energy)
• 1 cup almond milk (or any milk of your choice)
• 1 tbsp honey (natural sugar for an energy boost)
• 1/2 tsp cinnamon (for an antioxidant boost)
• 1/2 scoop of protein powder (optional, for added protein)

Blend all ingredients together until the mixture is smooth. Take the drink 30 to 45 minutes before exercise.

Frequently Asked Questions 

Can I take pre-workout every day?  

While it might seem like a good idea to get that boost every day, it’s actually better to give your body a break a few times a week. This helps prevent your body from becoming reliant on it, and lets your body naturally regulate its own energy. 

Which juice is best for pre-workout?  

If you’re looking for a juice to power up your workout, beetroot juice is a fantastic choice. It’s been shown to improve blood flow and endurance. 

How do you make your own pre-workout?

For a simple energy boost, mix some fruit juice (like apple or grape) with a pinch of sea salt and a natural sweetener like honey or maple syrup. If you want an extra kick, you can add a bit of caffeine from green tea or coffee.  

Does honey and salt work as a pre-workout? 

Absolutely! Honey gives you a quick burst of energy, while the salt helps keep you hydrated and maintains your electrolyte balance.

What can I drink for pre-workout?  

Besides your awesome homemade pre-workout, there are a few other things you can sip on. Never underestimate plain water. Coconut water is another great option since it’s packed with electrolytes. 

Final Thoughts on How to Make Pre Workout at Home

Homemade pre workouts can improve blood flow, reduce muscle fatigue, and provide all the other benefits that store-bought pre-workout supplements offer. If you find the taste of any of the stim or non-stim pre-workouts weird, add a teaspoon of honey, a pinch of salt, or a squeeze of citrus juice. Before following any tutorial on how to make pre workout at home, remember to ascertain its suitability for your body.