Now, I love my supps as much as the next guy, but they’re not for everybody. Many modern day dietary supplements like concentrated whey protein and pre-workout energy boosters contain refined sugars and flavorings that go right against the healthy lifestyles of their target audience. There are ways around that, though.
You can make your own workout supplements that will not only keep you healthy, but will keep you on track to make some great gains as well. It will take a bit of creativity and some specific ingredients, but making your own workout supplements can be fun and rewarding. You can save money, eliminate unneeded calories from your diet, and tailor fit your pre-workout dosages to fit your needs.
First we want to take the most popular workout supplements used today, and break them down to their component parts, then rebuild them to fit a clean diet.
The best pre-workout supplements are essential to weight lifters who want to build mass quickly while maintaining a high level of energy throughout the workout. A good pre-workout will give you enough energy and nutritional support to help you push past your muscles’ limits and get better results by getting more out of your workout. Most top shelf pre-workouts have three essential components: Creatine, L-arginine or L-citrulline, caffeine, and beta-alanine.
Over 100 servings of caffeine can be purchased for around $4 online. Mostly in pill or powder form. You can get about 1,000 servings if you want to shell out $20 for a big tub. As for the citrulline, it’s available for $20 bucks per 100 servings. A single tub will last you about 5 months, assuming that you’re hitting the gym about 20 times per month on average. For good creatine, you can get about 200 servings for $20 as well.
- Micronized Creatine powder: $20 for 200 servings
- L-Citrulline powder: $20 for about 90 to 100 servings
- Caffeine powder: $4 for 100 servings
- BCAA powder: $25 for 60 servings
Total $69 for your startup kit, which comes to an average of 75 cents per serving, compared to: 86 cents per serving for a popular pre-workout. That’s a savings of 11 cents per serving, or 15% off the market price.
To make: I usually put a single serving of each ingredient in a blender with 10 to 12 ounces of room temperature water. Then add up to 5 ounces of fresh fruit juice, usually apple or orange for flavor. Blend on high for about 30 seconds, or until the mixture is completely dissolved. Drink and enjoy your pump!
You can pick up these individual ingredients through your local supplement store, or online at your favorite supplement retailer.
Intra Workout Sports Drink:
The best diet friendly intra-workout sports drink is plain old coconut water. It’s a natural source of antioxidants, electrolytes, and sodium. It’s made from harvesting the liquid from green coconuts and contains no artificial sweeteners or preservatives. If coconut water isn’t your thing, then you can mix some of your BCAA powder into a lite sports drink like Gatorade or a lite fruit juice. This is pretty much exactly what you would get by purchasing something like “Xtend” or “Monster Amino,” but a much lower price.
Post-Workout Home Brew:
In addition to your awesome home brewed pre-workout, you’re going to need a great post-workout supplement in order to supply your body with those needed nutrients during your anabolic window. A great post-workout supplement would consist of:
- Fast acting carbs: Waxy maize or orange juice.
- Creatine: Already purchased!
- BCAA: Already Purchase
- L-Leucine: 80 to 100 servings for about $25
Mix 12 ounces of orange juice with your creatine, BCAA powder and L-Leucine. Blend until fully absorbed, then drink immediately. For best results, drink your post-workout recovery mix within 30 minutes of your workout.
Another way to save time and energy while you’re getting ready for your week’s workouts is to pre-mix and partition your pre, intra, and post workout mixtures. I separate mine into baggies or Tupperware so I can just open them up and drop them into my blender or shaker bottle! If you make about 7 to 10 individual servings of each mix on Sunday night, then you will be ready for your week. Try making your own custom supplements today, your bank account will thank you!
Sam Omidi is a health coach, educator, and blogs about the weight loss and training ecosphere. He is the founder of WeightLossandTraining.com, a health blog that specializes in just about everything in the fitness world, including carb cycling meal plans. Sam works to help people take control of their fitness destiny through a comprehensive and holistic approach, tailor-fitted to their goals.