Most individuals simply cannot workout without their precious “pre-workout” cocktail. The idea of dropping a scoop or two of that magical powder into your shaker cup, and drinking it on your way to gym, just gets you in the right mindset. There are a couple issues though:
1. Most pre-workouts contain artificial flavors and sweeteners
2. They are expensive
I take pre-workout every time I workout, but I make my own. So, I present to you my:
DIY “COST EFFECTIVE” Pre-Workout Mix
Like most things I consume, I like to keep the ingredient list short; this list is no exception. Here’s what you’ll need to create a proper pre-workout that will last you longer than most other pre-workouts and more importantly: SAVE YOU MONEY. All dosages I provide are backed scientifically for athletes.
INGREDIENTS:
5g Creatine Monohydrate
◦ “Skeletal muscle contains very little ATP—an amount that can sustain muscle contractions for only a few seconds. Under aerobic conditions, ATP is resynthesized continually from glycogen and triglycerides. During maximal exercise, however, intramuscular creatine phosphate (phosphocreatine [PCr]) provides the high-energy phosphoryl groups for ATP resynthesis from ADP” [1]
◦ There are various forms of creatine on the market – all of which are more expensive than creatine monohydrate. There are many studies suggesting that Creatine Monohydrate is just as effective than the pricier versions.
◦ Personally, I take 2g of Creatine HCL pre-workout. I’ve taken Creatine monohydrate before and I’ve noticed better results with Creatine HCL. HCL simply means it’s a purer form of creatine, therefore (theoretically) more rapidly absorbed. Try the different types for yourself and see what works for you. Everyone is different.
5g Beta Alanine
◦ “Release of calcium from the sarcoplasmic reticulum and binding of calcium to troponin are key steps to induce contraction of muscle cells. Carnosine has been suggested to be involved in one or several steps of this process. Dutka et al. [39] demonstrated that raised cytoplasmic carnosine concentrations increase Ca2þ sensitivity of the contractile apparatus in both type I and type II human fibers in a concentration-dependent manner. This increase in Ca2þ sensitivity equates a substantial increase in the submaximal force output for a given cytoplasmic-free Ca2þ concentration.” [2]
◦ Any dosage of 5g or over will cause a tingling sensation on your skin – this is normal and lets you know that it’s working.
6g L-Citrulline Malate
◦ “In humans, the effect of supplementation with six grams of [L-Citrulline Malate] CM a day for 15 days found that CM led to a significant reduction in the sensation of fatigue, a 34% increase in the rate of oxidative ATP production during exercise (finger flexions-recovery protocol) and a 20% increase in the rate of phosphocreatine recovery after exercise. They concluded that CM acts to promote aerobic energy production(1).”[3]
◦ L-Citrulline allows for “vaso-dilation” which is caused by a higher concentration of Nitrous Oxide (NO) in your blood. Vaso- dilation: “vaso” directly relates to your veins and dilation meaning “widening” just like when your pupils grow wider when they are dilated. The same thing happens to your veins – the diameter of the veins increases with the presence of Nitrous Oxide in your blood.
100-200mg Caffeine
◦ “Research suggests that caffeine improves physical performance. Caffeine increases time to physical exhaustion, improving endurance and time trial performance. Data on doses from 1mg/kg body weight through to 9mg/kg suggests that performance enhancement occurs at around 3mg/kg with no added benefit beyond 5mg/kg, with some adverse effects being seen at intakes above 5mg/kg body weight. 3 The effect of caffeine on sports performance is particularly notable in aerobic endurance sports lasting more than five minutes, such as rowing, cycling and running, where studies have shown an improvement in time trial performance and a reduction in muscle pain.4”[4]
Here are the brands I recommend for each supplement (Links at bottom of article):
CREATINE: Nutricost Creatine Monohydrate (500 grams)
BETA ALANINE: Bulksupplements Pure Beta Alanine Powder (500 grams)
L-CITRULLINE MALATE: Nutricost L-Citrulline Malate (2:1) Powder (600 grams)
CAFFEINE: Best Naturals Caffeine Pills 200mg 120 Tablets
Conclusion:
Here’s a cost breakdown in comparison to a common pre-workout:
DIY Pre-Workout vs. Common Pre-Workout
Common Pre-Workout: $100.00 for 100 servings. $1.00/serving
DIY Pre-Workout: $67.00 for 100 servings. $.67/serving
Creatine:
- $12.30 for the container.
- 1 serving = 5g
- 500g container – 100 servings
- $.02/gram = $.1 per serving
Beta Alanine:
- $18.96 for container
- 1 serving = 5g
- 500g container – 100 servings
- $.04/gram = $.2 per serving
L-Citrulline Malate:
- $27.95 for container
- 1 serving = 6g
- 600g container – 100 servings
- $.05/gram = $.3 per serving
Caffeine:
- $7.99 for container
- 1 serving = 200mg
- 120 tablets – 120 servings
- $.07/tablet = $.07 per serving
Total:
- $.1 + $.2 + $.3 + $.07 = $.67 per serving of your DIY pre-workout
2/3 the cost of a common pre workout serving
This method is equivalent to buying two containers of the common pre-workouts and getting one of their containers for free.
Sure there is a higher upfront cost with buying your pre-workout ingredients, but when you realize how much you’re saving per serving (and how long your ingredients will last you) it’s all worth it.
One important thing you’re going to need is a scale. If you don’t have a scale, you need to get one. Digital scales are so important, not just with measuring out your supplements, but also with measuring your food.
You may ask “How do I take these supplements?”
I recommend taking a spoon, weighing out the proper amount and pouring it directly into your mouth. If you want, you can mix all of these supplements into a fruit juice or sports drink – just remember you’re adding to the cost of your DIY pre-workout and you’re adding unnecessary sugars or possibly artificial flavors/sweeteners.
For the most part, a simple cup of black coffee will suffice as a pre-workout, but if you want the science backed benefits of these listed supplements – purchase them, scoop them out and shoot them down your throat hole. Happy Lifting!
We are advocates of your goals!
-Chris
[1] - http://www.jospt.org/doi/pdf/10.2519/jospt.2003.33.10.615?code=jospt-site
[3] - http://s3.amazonaws.com/publicationslist.org/data/pv1peguj/ref-24/Final%20manuscript.pdf
[4]- http://www.coffeeandhealth.org/wp-content/uploads/2015/08/ISIC-Sports-Performance-Report_FINAL.pdf
