How To Make Your Own Pre-Workout

Pre-workout supplements are one of the fastest-growing products in the fitness industry, thanks to their ability to help users push out that extra rep or cover those last few hundred meters. They’re also increasingly popular as a work and study aid, helping increase alertness and focus for those days where you just can’t find the motivation.

The cost of these supplements, as well as the dosage of the main ingredients, can vary dramatically from product to product so it’s hard to know which is the best value and the most effective. With this much variation between products, why not cut out the middle man and make your own pre-workout?

It’s often much cheaper per dose than the commercially made products, you can control the dosages to ensure you’re getting the most benefit, and you can be more selective about the quality of ingredients you’re using in the product. You can also cut out all the superfluous ingredients added by some manufacturers which are largely used for marketing purposes and aren’t always necessary.

Here we’ll show you how to make your own pre-workout and recommend a few products we like to use in our own formula.


Caffeine is a widely used stimulant, and has been shown to have a positive impact on both strength and endurance. It’s usually the core ingredient of most pre-workout supplements, and using a good quality source is highly recommended.

Regular use of caffeine will cause your body to build up a tolerance and the effects will be largely diminished over time. Try not to use your pre-workout every day – save it for when you need the extra push and you’ll really feel the benefits. Also try to reduce your intake of caffeine through other things like coffee for maximum impact.


Suggested Dose: 200mg

Recommended Supplier – Myprotein


Beta-Alanine has been shown to provide a benefit to muscular endurance, helping you squeeze out that extra couple of reps at the gym, as well as providing some benefit to high-intensity cardiovascular workouts.

Larger doses can cause a tingling sensation called paraesthesia, which has not been linked to any side-effects at the time of writing. If you experience this sensation regularly, reduce your dosage of Beta-Alanine and monitor the effects.


Suggested Dose: 2-5g

Recommended Supplier – Myprotein


Creatine is one of the most widely used exercise supplements, and the benefits of regular creatine use are well documented. It is contained naturally in a lot of food, but regular use helps keep the muscles saturated and increases the benefit of creatine.

It has been shown to help increase strength by storing high-energy phosphate groups in the form of phosphocreatine. When placed under stress (such as during weight training or high-intensity cardiovascular exercise), phosphocreatine releases energy which aids cellular function. This is what causes the increased strength in the gym.


Suggested Dose: 5g

Recommended Supplier – Myprotein

Optional Extras

While those 3 are the core ingredients of almost every pre-workout supplement out there, there are a couple of additions you can make. While far from essential, there are a couple of additional supplements which may help improve performance. Citrulline may be useful for those taking part in endurance-based exercise, while the addition of BCAAs may help prevent fatigue.

Adding these additional elements will increase the cost per dose, so it’s really a personal choice to include them. It could be worth trying them to see if you notice any benefit before committing to a 2kg bag, and most supplement companies will provide a sample size serving if you ask them.

There are various benefits to making your own pre-workout – you can control the cost and the dosage, and tweak the ingredients to suit your workouts and your individual requirements.

As with any supplementation, particularly those involving any sort of stimulant, check with your doctor beforehand to make sure they have no concerns over you taking them.


  • Updated May 25, 2020
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