Make your own Pre-Workout
There is nothing that I hate more than wasting my money on overpriced supplements, however I have a hard time getting the most out of my 5 am workouts without a kick in the ass. After years of buying pre-workout supplements such as Jack3d and C4, I decided to do some research and experimentation to create my own pre-workout for a fraction of the cost. It turns out that there are only 4 ingredients that are scientifically proven to have any positive effect on performance and muscle building.
Caffeine (200 mg)
This is the main ingredient in every pre-workout drink. As we all know it improves focus and delays fatigue. Take one capsule.
Beta-Alanine (500 mg)
This amino acid improves endurance and gives you the “pins and needles” feeling that most are familiar with after taking a pre-workout, take ¼ of a teaspoon.
Citrulline Malate (1-3 grams)
An amino acid that delays the onset of fatigue during intense training. Take ¼ of a teaspoon.
Creatine (5 g)
Most of you are familiar with creatine and it's large volume of studies explaining it's benefits in increasing muscle mass and improving strength. Take ½ of a teaspoon.
Instead of throwing your money away on expensive pre-workout supplements, buy these 4 supplements in bulk, mix them yourself with water (and a little Gatorade mix for flavor) and get the most out of every workout. I recommend starting with very small doses of each to establish your tolerance and then adjust accordingly.