How To Make Your Own Pre-Workout Supplements (For Cheap & Best Ingredients) - Science & Evidence
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3 жыл бұрынLooking to maximize your performance in the gym? Have more energy, push your strength & endurance, and optimize your ability for muscle building and fat loss? Then we have the video for you!
In this video we break down what the current body of research supports for supplementation. This will help guide you in what to take pre-workout, when to take it, and why its beneficial to take.
If you want to purchase ingredients, check out bulksupplements.com/ & use code DRSAM5
Here are links to each ingredient:
Creatine Monohydrate - www.bulksupplements.com/produ...
Beta Alanine - www.bulksupplements.com/produ...
Caffeine Pills - www.bulksupplements.com/produ...
Citrulline Malate - www.bulksupplements.com/produ...
Betaine - www.bulksupplements.com/produ...
Salt - www.amazon.ca/RedmondTrading-...
Ingredient amounts for the pre-workout:
Creatine Monohydrate - 3-5grams
Beta Alanine - 3-5grams
Caffeine - 3-6mg/kg
Citrulline Malate - 6-8grams
Betaine - 2.5grams
Salt - 50mg
If you use the code, we do receive a small affiliate fee, but nothing if you just use the links.
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About us - Our mission is to improve the quality of fitness & health information available, providing evidence based education to the public. Our founders are doctors of physical therapy and strength & conditioning coaches who have worked with people from the very sick & frail to professional & olympic athletes.
Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
@mr4069 2 жыл бұрын
Creatine Monohydrate - 3-5grams Beta Alanine - 3-5grams Caffeine - 3-6mg/kg Citrulline Malate - 6-8grams Betaine - 2.5grams Salt - 50mg
@georged5420 2 жыл бұрын
thank you
@ArbiterofMankind Жыл бұрын
Pro tip: unless you’re doing some endurance training on the side and taking pre workout everyday, beta-alanine is useless for the majority of people. My suggestion would be taking your beta alanine alongside your creatine to create saturation then I will work for endurance training or any sets that last longer than 60 seconds. You will see a real significant change after a month of beta alanine saturation.
@arthurmiranda3804 Жыл бұрын
@@ArbiterofMankind ah I see, so every day?
@ArbiterofMankind Жыл бұрын
@@arthurmiranda3804 yea just like your creatine
@elka7823 Жыл бұрын
@@ArbiterofMankind nah bro fuck beta alanine and for what it does i just like the tingly makes me feel like im ready to workout fuck the benefits they are almost not there basically but the feelings are good tho
@lajc7222 Жыл бұрын
Thanks for the great video. Bought these supplements and started making my own pre-workout. First week and it's really doing the job. After reading the ingredients panel of previous over the counter pre workouts I had used, I realised how many unnecessary, under dosed ingredients there were.
@utubeskreename9516 3 жыл бұрын
Crazy stumbling across a couple of your videos. You've got a solid channel with more practical information than a lot of the more popular ones. Good luck with it. Subscribed.
@krazyk500 3 жыл бұрын
Dude yeah! I've been making this exact mix for about 2 years now. Best part is customizing dosages, little more tired more caffeine, night workout - leave the caffeine out. Better performance for 1/3 the price
@kristoffermiller4401 Жыл бұрын
I didn't think about the night workout component. Making my first pre-workout today based off the ingredients above. Been loving bulk supplements for years!
@kesilchen Жыл бұрын
Ayooo nice rotmg pfp my guy
@krazyk500 Жыл бұрын
@@kesilchen if you know you know 😁✌️
@Svykle 3 ай бұрын
Do you make a huge batch at once? Where do you get your caffiene from?
@nathanbeckett7504 3 жыл бұрын
Awesome video! The abrupt ending had me laughing hAha
@intergalactic4160 2 жыл бұрын
Dope skips I’m subbed
@Mr.Ciobanu 3 жыл бұрын
Really nice video !
@CitizenAthletics 3 жыл бұрын
Thanks a lot!
@NYRunnerJai 2 жыл бұрын
This is awesome! I wish I had known this information 5-6 years ago before spending tons of money in the supps industry! Other than protein here and there, I'll never buy from a supplement chain ever again. I'm sure I kept a lot of them in business. It was like a religion.
@jaredhb7706 Жыл бұрын
Do you guys make them in bulk and like mix it all together or do you make one serving at a time?
@benjaminmauriala9353 2 жыл бұрын
That list displayed at the end really needs a correction on the caffeine units. I'm pretty certain that's a hazardous level shown.
@memes6587 Ай бұрын
that cofee sip
@jasmineveilleux2667 Жыл бұрын
Could I use black tea or smt for caffeine? coffee doesn’t work well with ibs…
@abyssalflick8735 3 жыл бұрын
What about L-tyrosine? Is it worth the money
@alsma1 Жыл бұрын
I highly suggest using a gram scale to measure. Every box supplement bag I have had has been completely wrong with the measurements.
@kellyp5454 Жыл бұрын
Can this recipe used by beginners who is new to pre work ?
@DuncanBM Жыл бұрын
how can you batch mix this so you dont have too mix everytime?
@zackbremer1 2 жыл бұрын
anyone got a link to the creatine video he was talking about?
@chefadrian21 Жыл бұрын
@citizenathletics What if I wanted to make this in a bulk how much of everything would I mix together and then the amount in grams per serving? That would help! Thank you 🙏🏻
@squirrelsquire Жыл бұрын
You would need to decide how many servings u want to make in bulk, for example 30 servings, then multiply the dosage in grams for each product by 30 and mix it all together. Then weigh it all, divide that figure by 30 and that will give the the serving weight.
@anonimushbosh 3 жыл бұрын
Whey, when, what?
@oliverg3184 2 жыл бұрын
Are the measurements per serving?
@Propersciguy 3 жыл бұрын
Would you recommend supplementing a form of magnesium in this preworkout as well? Ex. Di-magnesium malate.
@snake1625b 2 жыл бұрын
I personally mix electrolytes in mine which includes magnesium
@ozomozik 9 ай бұрын
you took so much coffeine for this video. you took an espresso shot, a pill and pre workout
@snake1625b 2 жыл бұрын
Abrupt ending lol
@saadaziz6316 2 жыл бұрын
gotta relax when speaking dude, be you, and don't force anything. also an abrupt ending lol but great information!
@willythekid18 3 жыл бұрын
That first pound sounded like it hurt😂
@CitizenAthletics 3 жыл бұрын
Haha definitely! Broden keeps coming back though!
@jefftinkle550 Жыл бұрын
Is it practical to measure out a 30 day supply and put in a mason jar? Given I use the right scoop that I measured to give me my serving size?
@DakovP 11 ай бұрын
I’d be worried it might not be mixed well enough so I’d get too much of some thing, might be better to just make 30 separate mixes instead of all in one jar
@_pushhkii_ 2 жыл бұрын
great but not available in india
@5nuccs 6 ай бұрын
But you didn’t make your preworkouts. I wanna see it happen. Did you buy the 6 or so different ingredients and dump them in a container and shake it up, then scoop out a few teaspoons? Do you reach into every ingredient bag, every day and weigh them for immediate consumption, or make a months supply at one time putting them in 30 different containers for maximum consistency. How do you do it exactly?
@camdenfletcher5567 2 жыл бұрын
What’s the taste like?
@camsure 2 жыл бұрын
Any recommendations for the purest way to flavor this combo?
@DuRagMamiWellness Жыл бұрын
I'd try a water enhancer or add it to a drink you already enjoy.
@derekmwall 8 ай бұрын
What about Agmatine Sulfate?
@atamagni7418 3 жыл бұрын
Helpful and funny
@CitizenAthletics 3 жыл бұрын
Thank you for watching!
@colinhdd4357 Жыл бұрын
Can I combine all these ingredients into my own mixture before hand?
@dg6099 Жыл бұрын
Definitely can
@Jwill3689 3 жыл бұрын
Does it matter what kind of betaine you take? Bulk supplements has several
@CitizenAthletics 3 жыл бұрын
Betaine Anhydrous! Not Betaine HCL
@jackdhammer 2 жыл бұрын
What could you add for pre-work out carbs?
@notsonaturallyjacked3860 2 жыл бұрын
Maltodextrin
@emersonschiele5496 9 ай бұрын
How do you flavor your pre workout?
@ATOMiiCChicken 3 жыл бұрын
Just wondering if there is a way u can chuck it all in the same pot and scoop it like other brands
@armandomassimini3023 3 жыл бұрын
Yes. In theory you could just scale the amounts up by a factor of 100 on a kitchen scale, put them in a tuperware, shake it up, and find a scoop that fills up with 15-20 grams, about two teaspoons to a tablespoon, and you should be good.
@ATOMiiCChicken 3 жыл бұрын
@@armandomassimini3023 that's a good idea, I did think about that but then wondered if it would be ahrd to mix it well enough that you get the proper amount in each scoop, instead what I did was bought some plastic bottles just made a weeks worth and keep em in the fridge which makes it easier aswell :)
@RiyalRyan 3 жыл бұрын
Is L- citrulline fine? Or citrulline malate is the only option.
@ChevyRedneckGFX 2 жыл бұрын
L Citrulline Malate DL 2:1 is what you want to look for
@hermesayala8632 7 ай бұрын
flavor?
@MushroomKidable 3 жыл бұрын
can you mix the raw powders with a preworkout?
@AccioPotterGuy 2 жыл бұрын
As long as you don't overdose it
@jesusloya6462 5 ай бұрын
smooth jacket
@notsonaturallyjacked3860 2 жыл бұрын
What about Taurine dude? 😁 this is the same as the pre workout I've been making except I put 5g of Taurine in too, and 10g of creatine and citrulinne malate.
@scvle696 2 жыл бұрын
I’ve seen that taurine helps w the jitters from the caffiene, may help you w that and feel more clear but I haven’t found much more than that. I take adderall so I will probably add that in to help
@notsonaturallyjacked3860 2 жыл бұрын
@@scvle696 adderal is very helpful too I believe 😂
@scvle696 2 жыл бұрын
@@notsonaturallyjacked3860 oh yes definitely and the caffiene boost w it is great, it’s prescribed tho so I’m not geeking like someone who doesn’t need it lmao
@cdoc8473 Жыл бұрын
what do you do for flavor and color ?
@k-foodcompanykfc3900 Жыл бұрын
Close you nose and gulp it quickly?😂
@m4thew22 2 жыл бұрын
Your on-screen graphic at the end says 3-6 GRAMS /KG BW Caffeine. This would literally kill you. I know this is a mistake, but you might want to look into editing that bit!
@earlcoles5215 2 жыл бұрын
He didn't say grams he said miligrams
@FullThrottle1091 Жыл бұрын
@@earlcoles5215 That may be what he audibly said but the list shown at 13:40 visually shows g/kg instead of mg/kg.
@blakebrewer5926 3 жыл бұрын
is there anything to add for some flavor?
@maximilianogutierrez6148 3 жыл бұрын
Put it in your gatorade bro. Or koolaid haha
@slvrdrgnz 3 жыл бұрын
Mio, flavor packets, or a cannister of gatorade powder which you can buy on amazon. I personally use the gatorade powder :)
@earlcoles5215 2 жыл бұрын
Get a cheap box of 40 pack of skittles flavored drink packs, all you need is half a pack and you basically have 80 servings. Cost $ 6 at Walmart or possibly cost more or less on Amazon
@alientoearth8784 2 жыл бұрын
how do you make it... taste like something drinkable
@mikev7895 Жыл бұрын
Stupid question, but if I get 500g of each ingredient and mix it all together. Would that really cause a problem?
@gabrielcamberos3662 Жыл бұрын
Yes.
@aprilbrown7480 3 жыл бұрын
Will any of these ingredients break a fast? For us intermittent fast lifestyle
@cadmoandremelo4278 3 жыл бұрын
No, it won't :)
@ATOMiiCChicken 3 жыл бұрын
nah not unless u add calories like a carb powder or maybe kool aid for flavouring
@rudygon426 3 жыл бұрын
No
@mayracazares6306 3 жыл бұрын
What do you make of the prop 65 warnings on their products?
@temx7526 Жыл бұрын
there’s prop 65 warnings on almost every single product
@BradleycBird 2 жыл бұрын
How bad do these bulk supplements taste? Are they just chemical tasting? How do you flavor?
@ChevyRedneckGFX 2 жыл бұрын
Flavorless, so youd want to add flavors. The way I do it is buy the drink sticks from walmart gv or crystal light the packets that have good amount of servings in one packet and i dump them into a container. Find the amount of flavoring that works for you there. Tastes good
@Revolution-tl5wo 2 жыл бұрын
Will these work as well if we encapsulate them? I hate how bloated I feel after slugging my preworkout, and having to stop in the middle to use the bathroom. I'd rather mix it all, stick it in a few capsules, drink with 6 oz water and get to work.
@ChevyRedneckGFX 2 жыл бұрын
Definitely could!
@temx7526 Жыл бұрын
some ingredients require water for it to be effective and actually transported throughout the body
@damonh82 3 жыл бұрын
Does miconized creatine matter?
@CitizenAthletics 3 жыл бұрын
No haha, that was just a joke in there. Just creatine monohydrate. We'll have a video probably in February which goes into detail on Creatine.
@InfinityCurve 3 жыл бұрын
How to make it taste good? (flavorings)
@Itskemp11 3 жыл бұрын
Use mio or a flavor packet
@slvrdrgnz 3 жыл бұрын
Mio, flavor packets, or a cannister of gatorade powder. I personally use the gatorade powder :)
@subtitledEN 2 жыл бұрын
I personally add a bit of protein powder. You can also add some cinnamon and powder chocolate, (almond) milk and honey. If you're bulking, you can add peanut butter, banana, etc etc.
@earlcoles5215 2 жыл бұрын
You can order skittles flavored juice packs from Walmart - Amazon - or local grocery stores. It comes in 40 a box, all you need is half a pack and your good. If you use only half a pack then you will have 80 servings. And it cost $ 7
@ashscott6068 2 жыл бұрын
Ephedrine is illegal in the US?
@CitizenAthletics 2 жыл бұрын
Yes
@frpkdark1642 Жыл бұрын
How do you add flavors?
@QQ251647742 2 жыл бұрын
What are your thoughts on pure L-Citrulline vs L-Citrulline DL-Malate 2:1?
@CitizenAthletics 2 жыл бұрын
You can use pure citrulline, but it's usually more expensive and possible that it doesn't absorb as well.
@gabrielcamberos3662 Жыл бұрын
L-Citruline Malate is better if the varieties. Don’t use DL as it can cause stomach issues like diarrhea etc
@Iamjake1000 3 жыл бұрын
If I made this in bulk by shaking it in a can, would there be homogeneous issues? Or do I have to measure out each time?
@ATOMiiCChicken 3 жыл бұрын
I'm thinking about doing this tbh gonna get a few glass bottles from the range and put em in the fridge
@MB-ke9mi Жыл бұрын
Caffeine and Creatine both have conflicting reports on long term benefits.
@PhilFernoFernandes 10 ай бұрын
source?
@timeban7761 3 жыл бұрын
Beta alanine is completely useless in there because it only works when you take it every day for 2-4 weeks. And that won't happen with a pre workout
@CitizenAthletics 3 жыл бұрын
You could make that same statement for citrulline and creatine as well. You can take it pre-workout, and also take it other days as well.
@simonroy2123 2 жыл бұрын
If you buy it in bulk. You can easily take it everyday.
@timeban7761 2 жыл бұрын
@@simonroy2123 you mean if you are rich
@simonroy2123 2 жыл бұрын
@@timeban7761 bruh it's cheap
@yf1177 2 жыл бұрын
Hmm..no protein?
@colind333 2 жыл бұрын
I saw some pre-workouts and have seen pink himalayan salt can be superior to plain table salt
@jelissajamison1386 2 жыл бұрын
Yeah you get a boost from betaine but it wears off
@masakik3730 3 жыл бұрын
What about "Betaine Anhydrous"
@CitizenAthletics 3 жыл бұрын
Thats in there!
@earlcoles5215 2 жыл бұрын
@@CitizenAthletics This is my bulksupplements pre workout formula ....is it good if I only used this formula below? 10 grams of bcaas which consists of: 4.5 grms leucine - 2.2 grams L- isoleucine - 2.2 grams L- valine 10 grams citrulline 5 grams creatine 5 grams beta alanine 300 mgs caffeine Sprinkle of salt Half a small pack of Sweet koolaid packet for flavor I dont feel I need Betaine
@constantin4128 7 ай бұрын
there is no benefit of taking creatine (directly before a workout), its not an instant substance. better to take it in the morning. creatine is a filler in this specific instant, you warned us about fillers
@ronaklashkari 3 жыл бұрын
this seems like it’s more expensive than regular preworkout
@Boosted_del 3 жыл бұрын
the total cost yes but you get far more than 30 servings
@HEYitzED 2 жыл бұрын
@@Boosted_del that and it’s way better because you can control the amount of each ingredient whereas most preworkouts only contain like a third of what you actually need of each in every scoop.
@Boosted_del 2 жыл бұрын
@@HEYitzED I recently got some jack3d they have a new formula, couldn't afford this one
@earlcoles5215 2 жыл бұрын
@@Boosted_del very understandable , you probably couldn't afford this one at once, but once your jacked runs out quickly then you would have to keep buying ( if ofcourse you tend to purchase another one) ....but this one you wouldn't have to keep purchasing because you would have a lot left over
@aprilbrown7480 3 жыл бұрын
🤣🤣salt bae 🤣🤣
@kursahdfa7528 2 жыл бұрын
God is coming back soon pls all repent
@jelissajamison1386 2 жыл бұрын
Your not getting lean muscle mass from a pre workout
@jelissajamison1386 2 жыл бұрын
So your just basically putting in the ingredients in your pre workout every other person or companies put in there pre workout cause that's basically what everyone does .
@m4g153 7 ай бұрын
dont use creatine in your pre-workout, it is stupid since most people have rest days, and creatine should be taken DAILY. instead take it either at a set time, or set point each day so you dont forget it, because if you you miss taking creatine once or twice, you will most likely have to reset your creatine cycle, that can take up to a month, depending on how you load your creatine.
@LordPerique 7 ай бұрын
You could just forgo your creatine supplementation on days you're drinking the preworkout blend
@squirrelsquire 6 ай бұрын
Absolute nonsense.
@bryandaluga9077 5 ай бұрын
Yaa he clearly states in the video to still take creatine on days you don’t take pre workout.
@m4g153 5 ай бұрын
Exactly, so what is the point in making a pre-workout with it, when u have to get used to taking it by itself anyways...@@bryandaluga9077
@HUGEbanks 4 ай бұрын
Somebody didn’t pay attention to the video
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