How do you make a pre-workout yourself?

When you can use some extra energy , it is an idea to do a pre-workout : it gives you an energy boost, so that you perform better during training. The disadvantage? My Greens Daily Pre-workouts are expensive, especially if you want to use them regularly.

Moreover, with ready-made pre-workouts you have very little control over the substances that you put into your body. Fortunately, the solution is very simple: it is not difficult at all to make a pre-workout yourself!

Make your own pre-workout

Below we list the most important ingredients for your own pre-workout.


Caffeine is perhaps the best-known stimulant – it is not without reason that it is also found in energy drinks and other peppers. It stimulates the nervous system and makes you feel less tired .

Unfortunately, habituation can also occur quickly, so it is important not to put too much into your own pre-workout. 100 mg is a good dose – or a little less if you find yourself sleeping poorly and becoming restless.

Beta-alanine beta-alanine

Beta-alanine is an amino acid that mainly improves the endurance of your muscles : acidification is less likely to occur. If you do more sets of repetitions in your training, this substance is more useful than if you only train briefly, so it is wise to consider for yourself how much beta-alanine you will need. 2.5 to 5 grams is a good dose for your home-made pre-workout, where you use more if you train longer.

Citruline Malate citruline malate

Citruline Malate is a nitrate that is converted into nitrite in the body – which is then transformed into nitric oxide. This improves blood flow and lowers your blood pressure. Also recover your muscles faster thanks to this fabric. 6 grams is a good dose for your homemade pre-workout; make sure you do not take more than 10 grams, as that can cause diarrhea .


L-Carnitine is also an amino acid. It improves the burning of fats , making it easier to get more energy during exercise. In addition, it gives you more power. Most people already get quite a bit of Carnitine from eating red meat , so a supplement is not always necessary in your own pre-workout. If you do choose it, then a dose of 3-4 grams is best.

Creatine monohydrate

Creatine is a well-known substance to support extra strength and muscle building . Manufacturers continue to release new variants, but as far as known, Creatine Monohydrate is still the most effective to use. 5 grams per day is sufficient for your home-made pre-workout. Pay attention, because some people do not respond to creatine at all or even get sick. If you belong to that group, you should not take the matter.

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