Let’s face the cold hard truth. We love our pre-workouts. They help us get that extra little step in the gym. Some of us may even rely on pre-workouts in order to get going. As we all know however, supplements don’t come cheap. And if you want to get a premium pre-workout product it’s going to cost you. What if I told you that you could create your own homemade, personalized, one-of-a-kind pre-workout? What if I told you that you could make it for up to 80% less than buying a brand name pre-workout product? Interested?
Welcome to Gains Lifestyle Article Series: How To Create Your Own Pre-Workout
Today were going to take a look at how to create a “pump” based pre-workout. Let’s get started!
Where to Get the IngredientsThe first thing I want to offer is the best places to get bulk supplement ingredients. Going with a bulk supplier can save you hundreds of dollars a year on supplements. Another bonus is that you get to personalize your supplements exactly the way you want them.
Recommended Bulk Suppliers (Subject To Change Overtime):– PowderCity.com
Picking The Ingredients YOU Want
This is the best part of creating your own pre-workout; you get to pick your own ingredients! I know we’ve all been in that spot before; you find a pre-workout you like but it’s missing that one ingredient. Well now you will be able to get every ingredient you want and need.
When looking to create a solid “pump” based pre workout, were going to be looking for research backed nitric oxide enhancers. The supplement industry is always coming across a new ingredient so it’s important you do your research before you order any ingredient. Let’s take a look at some of the best nitric oxide enhancers on the market.
CitrullineCitrulline is one of the essential amino acids found in protein. What makes citrulline special is that it has been shown to be a better nitric oxide enhancer than arginine itself! Citrulline works by increasing L-Arginine levels in the body. Increased L-Arginine levels lead to increased nitric oxide, which provides a better pump, and better blood flow. There are various forms of citrulline on the market. The most popular form is citrulline malate which is a bond between citrulline and malic acid. It’s important to note the ratio between citrulline and malic acid as 6 g of citrulline malate 2:1 will yield 3 g of actual citrulline.
Scientific Dosage: 3 g (6 g Citrulline Malate 2:1)
AgmatineAgmatine Sulfate is a relatively new ingredient on the pump market. Numerous companies have added this ingredient into their pre-workouts. For good reason too; Agmatine has been shown to reduce the breakdown of nitric oxide in the body. This leads to longer lasting pumps. Aside from reducing NO breakdown, Agmatine has been shown to reduce the perception of pain and, have some pretty potent mood enhancing effects. Many users will attest that Agmatine is the new king on the pump market. It should be noted that Agmatine is best used when cycled. Meaning you will reap the most benefits by taking it one day and not taking it another. This reduces are bodies tolerance buildup.
Scientific Dosage: 750 mg – 1500 mg
NitratesNitrate or (NO3-) is most notably known for being used in food products. Nitrates have a positive impact on our blood pressure and heart health. They are commonly prescribed to those with heart issues as a means of regulating blood pressure. When nitrates are consumed they are converted into our pump producing all-star nitric oxide. Studies show that nitrates may reduce oxygen costs of exercise, allowing us to get that extra rep. One of the most popular producers of nitrates are beets which contain about 1 mg of nitrate per gram of raw beet.
Scientific Dosage: 500 – 1400 mg
CurcuminThe odd ball out of all the ingredients; Curcumin, the active ingredient in turmeric, has been shown to increase serum nitric oxide levels by 40%. A pretty potent increase. Traditionally curcumin is most known for a study done that implicated curcumin was comparable in relieving depression to the prescription anti-depressant medication fluoxetine. What most neglect to observe is that curcumin has multiple studies done in blood flow, nitric oxide, and blood pressure; all reporting positive benefits. It’s definitely a worthy addition to any pump based pre-workout, and very rarely will you find it in any brand name products. It must be noted that curcumins bioavailability (absorption) is greatly enhanced by Piperine or black pepper extract. Taking it with 2.5 – 5 mg of piperine is highly recommended.
Scientific Dosage: 500 mg
TaurineTaurine is an acid with sulfur in it. Studies have shown that taurine has a notable increase in blood flow. One of the most common ingredients in pre-workouts and energy drinks; taurine is commonly added for cell volumization and water retention in the muscles. Water retention in the muscles causes hyper hydration, which, may lead to better muscular contractions and an overall “swelling” of the muscle. The swelling of muscles isn’t just for show. This can enhance the delivery of critical nutrients to said muscles. Think of it as adding another lane to a road for more nutrients (vehicles) to get to their destination faster.
Scientific Dosage: 500 – 2000 mg
ArginineArginine is one of the essential amino acids found in protein. It is the most recognized nitric oxide enhancer to-date. Like mentioned earlier with citrulline; elevated arginine levels leads to increased NO levels. In comparison, citrulline causes an indirect increase of blood arginine levels, arginine itself causes a direct increase in blood arginine levels. Even though studies show citrulline is a more reliable NO enhancer, studies do suggest that arginine lead to increased blood flow. There are multiple forms of arginine on the market including: Arginine AKG, L-Arginine Ethyl Ester, Arginine Nitrate, and more. Find out what form works best for you, as we all tolerate alternate forms of ingredients in different ways.
Scientific Dosage: 3-6 g of L-Arginine
GlycerolGlycerol is one of the most interesting ingredients in the pump based pre-workout category. Similar to taurine; glycerol causes hyper hydration of the muscles which may lead to better cell volumization and nutrient delivery. Many athletes supplement glycerol to remain hydrated during exercise. When we exercise we naturally sweat and water passes through our system as it naturally would. Glycerol causes our muscles to retain that water instead of expending it. A interesting way to see this is by bathroom breaks during your workout. Typically we all head to the bathroom at least once during a workout, due to the increased water intake. When consuming glycerol you may notice that you are taking less bathroom breaks during the workout! When taking a dose of glycerol it is best paired with 16 – 30 oz. of water (quite a lot).
Scientific Dosage: 2-3 g of Glycerol Monostearate or 1 g or HydroMax Glycerol.
Creating Your Pre-Workout
Well now that you know some popular ingredients it’s time to make your pre-workout!
Here is outlined example of a custom made “pump” based pre-workout:
- 6 g Citrulline Malate 2:1
- 1 g Agmatine Sulfate
- 750 mg Potassium Nitrate
- 500 mg Curcumin Extract
- 2 g Taurine
- 1 g HydroMax Glycerol
- 5 mg Piperine
FlavoringAs we can all assume at this point, our homemade pre-workout is going to be quite an unappetizing drink. To make your experience more pleasing on the palette we’ve outlined some great choices for making your pre-workout tolerable and maybe even delicious:
- Stevia Extract
- Mixing With Orange Juice or Other Fruit Juices
- Citric Acid
- Mixing with 0 Calorie Sports Drink
- Mixing with Coffee
Get Your Pump On!Now that you have the knowledge it’s time to go and apply it. Be creative and experience the best blood flow and pumps of your life.
All studies and research referenced from examine.com and webmd.com
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