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How to safely and cheaply formulate your own pre-workout supplement

How to safely and cheaply formulate your own pre-workout supplement

Posted by Bulk Nutrients on May 18, 2021

Estimated reading time: 8mins

How to safely and cheaply formulate your own pre-workout supplement

Pre-workouts can get expensive quickly. It's also hard to know exactly what's in them. More and more customers prefer the cost-effective and dosage control benefits of simply formulating their own. This article will outline how you can do this utilising our cost-effective pre-workout ingredients, and the advantages of doing so.

How to make your own pre-workout to save money

Living a healthy lifestyle can sometimes get expensive. There's gym memberships, quality sources of protein, and of course, supplements. But one of our key missions here is to show you that your supplements don't HAVE to cost you so much! In the context of a pre-workout, we have two strong solutions for you. 

Moreover, the pre-workout world is one many are still wary of, due to harmful ingredients like DMAA (1,3 dimethylamylamine) that have since been banned in Australia after the deaths of two US army soldiers. The soldiers died from heart attacks in 2011 from an American pre-workout supplement.

So, here are some scientifically approved supplements to safely and cost-effectively create your OWN pre-workout:

  • Caffeine (via black coffee)

  • Beta-alanine

  • Creatine

  • Citrulline-Malate

  • Supermarket cordial (for flavour purposes only)


Best pre-workout ingredients for optimal performance

Let's take a look at each ingredient starting with caffeine. You can try consuming caffeine via a cup of black coffee.

Caffeine helps you before a workout because it delays physical and mental exhaustion by using more fat for fuel, which can give us more energy during our workouts. It has also been found to increase upper body muscle strength and power.

You'll need to drink 2 to 9 mg of caffeine per kilogram of body weight 45 minutes before exercise.

Bulk Nutrients customer “Henry” weighs 80 kilograms, so Henry would need 240 mg (3 x 80 kilograms). Start at the lower end of the recommendations first.

So you've got your black coffee on the side ahead of your workout. Now it's time to get your other pre-workout drink together!



Caffeine fights mental and physical exhaustion and helps us train harder


Beta-alanine for pre-workout performance and muscle growth?

Beta-alanine is a non-essential amino acid that effectively delays your time to muscle fatigue during a workout set.

Let's assume Bulk Nutrients customer Hayley is doing hip thrusts. After 15 reps, Hayley can't perform any more reps because her levels of muscle carnosine have run out, and the PH level in her muscles have also dropped.

But if Hayley took the required dose of beta-alanine before training she would then increase her muscle carnosine levels, which act as a buffer to reduce the acidity in her glutes. This would mean Hayley could potentially squeeze a few extra reps out by taking beta-alanine. 

With that being said, scientists have also found beta-alanine to increase muscle mass.

In terms of dosages, you'll need 3.2g - 6.4 g of beta-alanine daily to reap the benefits of its enhancing effects. Again, start at the lower end of the recommended dosages. 



Bulk Nutrients Beta Alanine. Just $19 for 125 servings.


Is creatine a good pre-workout supplement for muscle growth?

Creatine is one of the most popular pre-workout supplements simply because it's one of the most researched and proven.

creatine allows your muscles to produce more adenosine triphosphate (ATP) --

An organic compound, creatine allows your muscles to produce more adenosine triphosphate (ATP) - a high-powered energy-carrying molecule that fuels your workouts. So, take creatine, and you should have more energy to lift more, it's that simple. 

Moreover, studies show that those who take creatine can double the amount of muscle they gain compared to those who don’t!

With conflicting evidence on how much creatine to take, here's the lowdown: Bulk Nutrients customer "Mason" wants results as fast as possible. So, "Mason" will need to load up on creatine for 7 days, taking 25 grams per day. Then, after 7 days, "Mason" will need to take just 5 grams of creatine per day.

Our Creatine Monohydrate provides 3 grams per serve, ensuring you’ve got enough for whatever stage you’re at with creatine.



Bulk Nutrients Creatine Monohydrate boasts 83 serves for just $9!


Citrulline-malate for muscle growth: Is it a good pre-workout supplement?

Another supplement getting a lot of attention lately has been Citrulline Malate. Citrulline Malate is a combination of dietary amino acid L-Citrulline and malate; an organic salt of malic acid. But put them together and you've got something special: research shows Citrulline Malate can relieve post-workout muscle soreness and improve leg press performance in both men and women, who also reported a lesser than usual rate of perceived effort!

Citrulline Malate works by increasing the production of nitric oxide, which allows for more blood flow into our muscles which can increase their power and output.



Bulk Nutrients Citrulline Malate: A super cost-effective and powerful pre-workout ingredient.


You'll require 6-8 g of Citrulline Malate for optimal results

And our Citrulline Malate contains 6 grams per serve and costs just $20 for 41 serves.

Let's imagine you've put all of these pre-workout ingredients into a cup; now it's time to flavour them! Simply buy any flavour of cordial you like from the supermarket and mix up a cup as you normally would with your Bulk Nutrients pre-workout ingredients inside.

This is far more cost-effective than purchasing many alternatives on the market, not to mention the amount of extra serves you get when investing in each ingredient this way. 


Cheapest pre-workout supplements for muscle growth and performance

The alternative to formulating your pre-workout is to buy our Pre-Workout 101 blend, which contains all of these aforementioned ingredients and comes in many different flavours.

But for those of you who require slightly higher doses of particular ingredients, buying it individually may be more suitable.



Bulk Nutrients Pre Workout 101 blend at just $39 contains only safe and proven pre-training ingredients.


The bottom line is that pre-workout supplements don't have to be super expensive if you know what you're doing! Mixing your own can save you a lot of money, and potentially be safer than some other varieties on the market. 


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References

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  3. ‌Gonzalez, A.M. and Trexler, E.T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans. Journal of Strength and Conditioning Research, p.1.
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  6. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. Published 2015 Jul 15. doi:10.1186/s12970-015-0090-y
  7. Hickner, R.C., Dyck, D.J., Sklar, J., Hatley, H. and Byrd, P. (2010). Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race. Journal of the International Society of Sports Nutrition, 7(1).
  8. Hoffman, J.R., Varanoske, A. and Stout, J.R. (2018). Effects of β-Alanine Supplementation on Carnosine Elevation and Physiological Performance. Advances in Food and Nutrition Research, pp.183–206.
  9. Culbertson JY, Kreider RB, Greenwood M, Cooke M. Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients. 2010;2(1):75-98. doi:10.3390/nu2010075
  10. Saunders, B., Elliott-Sale, K., Artioli, G.G., Swinton, P.A., Dolan, E., Roschel, H., Sale, C. and Gualano, B. (2016). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), pp.658–669.
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  13. Grgic J, Trexler ET, Lazinica B, Pedisic Z. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2018;15:11. Published 2018 Mar 5. doi:10.1186/s12970-018-0216-0
  14. Te, G. (2001). Caffeine and exercise: metabolism, endurance and performance. [online] Sports medicine (Auckland, N.Z.). Available at: https://pubmed.ncbi.nlm.nih.gov/11583104/.

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