The Perfect Homemade Pre-Workout Shake

The Perfect Homemade Pre-Workout Shake

There are several problems associated with commercial pre-workout supplements-

  • Their labels are confusing
  • They are pricey
  • Contain proprietary blends (ingredients that we don’t know about)
  • Contain ingredients that we don’t need
  • Minute quantity of ingredients that we really need

Why you need a Perfect Homemade Pre-Workout Shake

A good pre-workout diet and a good pre-workout supplement can make all the difference in your workout. But why exactly do we need it?

  • To delay fatigue
  • For increased focus and endurance
  • To maintain higher energy levels
  • To help body burn fat for fuel
  • For greater muscle protein synthesis

I didn’t want to settle for stimulants that wear off quickly. I wanted a greater ROI. And I wanted to be in full control of what I am putting inside my body.

So, after doing a lot of research and experimenting I settled on the most studied, researched and evidenced supplements.

Here’s how I make the Perfect Homemade Pre-Workout Shake


  • Coffee
  • Whey Protein Isolate – 1 scoop (chocolate)
  • L-Citrulline – 6 gm
  • Beta-Alanine – 2 gm
  • Creatine – 5 gm
  • L-Carnitine L-Tartrate – 2 gm
  • Ice cubes

Preparation time

10 minutes


  1. Make the coffee and let it cool off a bit – to the point where you can dip a finger in it.
  2. Mix all ingredients together in a shaker.
  3. Shake well; et voilà.

There’s no point to waste your money on pre-workout packed with all kinds of useless fluff when you can cut the price by half by planning your own pre-workout with the ingredients that you really need.

Boost your Workout with Caffeine

If you look into the nutritional information on the packaging of any pre-workout available in the market, you will notice caffeine being the major ingredient in all of them. Caffeine is a powerful stimulant, that improves your focus, mental alertness and endurance. 

How much do you need? A single cup of coffee delivers close to 100-150mg of caffeine. Which is good enough to increase focus, delay fatigue and burn fat. Your body will get used to the stimulus (after a while), you might not get the kick you used to get, but it still gets the work done.

Boost your Workout with L-Carnitine

L-Carnitine aids in the transportation of long chain fatty acids into the mitochondria of cells where it results in oxidation of fat to produce energy. It acts as a potent fat burner by supporting the fat-burning process in the body.

PS-L-Carnitine is available in liquid/powder/capsule form. You can mix the powder in the shake or bolt down the capsule along with the shake.

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