Pre-workout supplements are extremely popular right now, with a lot of people recommending using them. This is perhaps due to the fact that you can feel its effects almost instantly and so you are more likely to spend money on it.
Their effects are largely overstated, there are some ingredients in them that may give you a small increase in performance in that training session however they won’t be anything liked the claims made by supplement companies. You also don’t need to pay as much as you do for these pre-workout supplements if you just make one yourself and you will still see the same effects.
Most of the pre-workout supplements you see on the market today are overpriced and a waste of money. Pre-workout supplements often hide behind proprietary blends that effectively hide the dosages of the ingredients. They are often packed with ingredients that have no scientific backing and in dosages that are either too little to have an effect or too much that it could be dangerous.
For most fitness enthusiasts, the use of pre-workout supplements isn’t necessary and if you do use them shouldn’t be a complicated process. Too many people have been manipulated by the supplement industry’s marketing and think that without taking one they will be unable to give 100% in their training session.
If you truly believe that the quality of your workout depends on a supplement then you probably need to get a new hobby or take some time off for the gym. Of course, you won’t be at 100% every session but you shouldn’t be using a pre-workout as a crutch.
I will outline a stack of ingredients that you could use in a homemade pre-workout which will be just as effective at a fraction of the cost without all of the unnecessary ingredients. These are not the only ingredients you can use but are certainly the ones that are going to give you the best value for money whilst being backed up with scientific evidence.
It includes just 2 ingredients and should be taken 30-45 minutes before your workout.
Caffeine Anhydrous: 100-200mg
This one is pretty obvious, most people know what caffeine is and that it is most commonly found in coffee. Caffeine stimulates the central nervous system and thus increase mental focus, alertness and energy. Caffeine also has the ability to delay the onset of muscle fatigue and as well as the perception of it.
In fact, when you take a mainstream pre-workout the majority of the effects you feel are from the caffeine content. It is the most effective ingredient you can find whilst being inexpensive.
In terms of dose you will need to experiment since everyone is different and a dose that is effective for you might not be for somebody else depending on your tolerance. As a general rule to get you starts use between 100-200mg and then adjust it from there. Having said this, I wouldn’t recommend going over 300mg.
The second ingredient I would recommend is L-Tyrosine. L-Tyrosine is an amino acid and it is an essential building block for catecholamines which are involved in performance, altertness and focus i.e. dopamine, adrenaline and noreadenaline.
If taken on its own there won’t be much effect as it only has a synergistic effect when used in conjunction with caffeine. This is because L-Tyrosine increase production of catecholamines however you need caffeine to increase their release. I would recommend a dose of between 1 to 3g of L-Tyrosine. Against the results will vary from individual to individual however you should start with a low dose and gradually increase for the desired effect.
A pre-workout is definitely something you should cycle as so you don’t build up a tolerance to it. Take a full 2 weeks off every 6 to 8 weeks of continual use.
These simple ingredients will save you a truckload of money and cost you a fraction of what a mainstream preworkout would cost you.