Switch to हिंदी

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

हिंदी
  • Health A-Z
  • Diabetes
  • Diseases
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Cancer
    • Heart Attack
    • Pneumonia
    • Diseases A-Z
  • Diet & Fitness
    • Weight Management
    • Exercise & Body Building
    • Diet & Recipes
    • Yoga
  • Coronavirus
  • News
  • Pregnancy
    • Conceiving
    • Infertility
    • Labour & Delivery
    • Pregnancy week-by-week
    • Breastfeeding
    • Baby Names
  • Beauty
    • Skin
    • Hair
    • Grooming
  • Photos
  • Videos
Home / Fitness / Yes, you can make your pre-workout supplements at home

Yes, you can make your pre-workout supplements at home

While making your own supplement at home, you have the freedom to choose the ingredients judiciously, ones that can actually rev up your energy levels.

By: Saswati Sarkar   | | Updated: July 5, 2018 2:34 pm
Tags: Diet supplements  Fitness Workout  Pre-workout food  Supplements  
Supplements
Few supplements can be harmful for health © Shutterstock

A decade and a half back, a small but power-packed meal including boiled eggs or just a piece of banana would have been sufficient to boost our energy levels before a tough workout. But now, everybody seems to be switching to pre-workout supplements. In fact, these supplements have become immensely popular in the workout circuits in recent times. Also Read - Popping diet pills for weight loss? Know if they are beneficial or harmful

The Role Of Pre-workout Supplements
They are supposed to improve your workout performance if you fuel up on them before hitting the gym. Some pre-workout supplements have carbohydrates and others come without this macronutrient and calories. However, all of them have one or more of these ingredients in them: Caffeine, amino acids, amino acids, creatine powder and beetroot juice. You could find other exotic names in the ingredient list as well. According to experts, these supplements stimulate your ‘fight or flight’ response, expand your blood vessels, and rev up blood flow to your muscles before an exercise session. Also Read - Weight-free exercises to tone every muscle in your arms



Why Ditch The Store-bought Ones?
Well, they are expensive and may contain unnecessary elements which are not scientifically proven to benefit your workouts in any way. While making your own supplement at home, you have the freedom to choose the ingredients judiciously, ones that can actually rev up your energy levels. Moreover, the products available in the market often have sub-clinical doses of the necessary constituents. For example, they may have 1g of an ingredient while the effective dosage is 5g. Also Read - Pre-workout nutrition: Best foods to fuel your body for hours-long sessions

Read: Should Indians take turmeric pills or curcumin supplements?

Make Them In Minutes
Here are two recipes for your ideal pre-workout formula. It won’t even take you a minute to whip them up.

1. Pre-workout Supplement for an Empty Stomach

Ingredients
6g Citrulline malate powder
2g Beta-alanine powder
5g Creatine powder
Amino acid powder (1 serving)
200-300mg caffeine tablet
Fill your sipper with 500 ml water and all the ingredients minus the caffeine tablet. Pop it with your pre-workout solution.

2. Pre-workout Supplement for a Full Tummy

Ingredients
6g Citrulline malate powder
2g Beta-alanine powder
5g Creatine powder
200-300mg caffeine tablet (optional)
Simply mix water with all the powders in a shaker and gulp it down. You may or may not follow it up with caffeine tablet. In case of a late-evening workout, it’s better to skip caffeine, or else, it may interfere with your snooze pattern.

How Do These Ingredients Help?
The long list of ingredients on the labels of many pre-workout supplements may be confusing. Here, we guide you on a few of them that really work.

Citrulline malate powder
It helps in increasing your nitric oxide levels which pump in extra blood to your working muscles. This powder also helps you fight fatigue.

Beta-alanine powder
This powder powers up your workouts by soaring up your endurance levels. It also acts as a buffer against the build-up of hydrogen ions which make your muscles acidic, limiting their performance.

Creatine powder
It adds to your energy levels and keeps your muscles hydrated during exercise.

Amino acid powder
It helps synthesise protein and the build-up of new muscle tissues. With this ingredient, you can also fight muscle soreness.

Caffeine tablet
This is what gets you going. It also helps you feel light while working out.

Read: A gym beginner’s guide to whey and other protein supplements

Image Source: Shutterstock

Published : July 5, 2018 11:24 am | Updated:July 5, 2018 2:34 pm
Read Disclaimer

Everything you need to know about Keto diet for vegetarians (+ sample meal plan)

Everything you need to know about Keto diet for vegetarians (+ sample meal plan)

Neti pot for your nose: Use it right

Neti pot for your nose: Use it right

Please Wait. Article Loading ....

Coronavirus Updates

Coronavirus Updates

Stay Informed, Be Safe

  • Delhi health workers suffer mild reaction post COVID-19 vaccine: What you should expect 
  • Rapid blood test predicts COVID-19 patients at high risk of severe disease: Study
  • ‘Contagious’ UK strain could become dominant COVID-19 variant by March 2021, warns CDC
  • Separate consent form for Covaxin recipients: Compensation from Bharat Biotech in case of casualty
  • India launches world's largest Covid-19 vaccination drive: Who received the first shot?

Health Calculators

BMI Calculator
bmi Calculator
Ideal Body Weight
ideal body weight
Daily Calorie Intake
Daily calorie intake
Calories Burned
calories burned

Related Stories

Glucosamine may reduce overall death rates: Know the natural sources, benefits and side-effects

Glucosamine may reduce overall death rates: Know the natural sources, benefits and side-effects

Popping diet pills for weight loss? Know if they are beneficial or harmful

Popping diet pills for weight loss? Know if they are beneficial or harmful

Do we really need multivitamins and supplements after 30?

Do we really need multivitamins and supplements after 30?

Weight-free exercises to tone every muscle in your arms

Weight-free exercises to tone every muscle in your arms

Lower zinc levels may increase COVID-19 death risk: Here’s how you can get enough of this mineral

Lower zinc levels may increase COVID-19 death risk: Here’s how you can get enough of this mineral

Health News in Hindi

Bharat Biotech Covaxin Update: अन्य देशों को देने के लिए भारत बायोटेक से खरीदी जाएंगी 8.1 लाख कोवैक्सीन

Covid Vaccination In India: कोरोना टीकाकरण अभियान के पहले दिन 1.91 लाख लोगों को मिली वैक्सीन

Bird Flu in Delhi: दिल्ली में उल्लू, कबूतर और बगुलों में बर्ड फ्लू संक्रमण की पुष्टि

आखिर क्यों आरएमएल हॉस्पिटल के डॉक्टर्स भारत बायोटेक की ”कोवैक्सीन” की बजाय सीरम इंस्टीट्यूट की कोविशील्ड टीका लगवाने के लिए हैं तैयार, पढ़ें यहां

Corona Vaccine: नीति आयोग के सदस्य बोले- वैक्सीन सुरक्षित, अपने उत्पादों पर भरोसा रखें

Read All

Recent Posts

  • Mental illnesses on the rise in India: Know why and what you can do to fight the problem
  • Delhi health workers suffer mild reaction post COVID-19 vaccine: What you should expect 
  • Even minor forms of workplace mistreatment may up suicidal thoughts in employees
  • Rapid blood test predicts COVID-19 patients at high risk of severe disease: Study
  • Blood glucose level should be considered as ‘fifth vital sign’ during hospitalization: Indian docs

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com
+91 – 22 – 6697 1234
Landline Phone number 91 – 22 – 2490 0302.

ZEE ENTERTAINMENT ENTERPRISES LTD, 18th floor, A-Wing, Marathon Futurex, N. M. Joshi Marg, Lower Parel, Mumbai, Maharashtra 400013.

Useful Links

  • Weight Loss
  • Keto Diet Tips
  • Skin Care Tips
  • Intermittent Fasting
  • Apple Cider Vinegar
  • Ashwagandha
  • Cancer
  • Pneumonia
  • Diarrhoea
  • Dengue
  • Typhoid
  • Tuberculosis
  • Chickenpox
  • Chikungunya
  • Depression
  • Hepatitis
  • Diabetes
  • Type 2 diabetes
  • Arthritis
  • Swine Flu
  • Baby Names
  • Cough and cold
  • Heart Attack
  • Breast Cancer
  • Ebola Virus
  • Dengue
  • Malaria
  • International Yoga Day
  • Hypotension
  • Heart Failure
  • Asthma
  • Brain Tumour
  • Celebrity Fitness
  • Goitre
  • HIV/AIDS

We respect your privacy

  • Disclaimer
  • Privacy Policy
  • Contact Us
  • Author Profiles

Copyright © 2021 Zee Entertainment Enterprises Limited. All rights reserved.