Making your own pre-workout drink

[GavinParkPT]

Making your own pre-workout drink can be a great way to save money and control exactly what you're putting into your body. Here’s a simple recipe to get you started:

Basic Homemade Pre-Workout Drink
Ingredients:

Caffeine: 200 mg (about 1-2 cups of coffee)
Creatine Monohydrate: 5 grams
Beta-Alanine: 3-5 grams
Citrulline Malate: 6-8 grams
BCAAs (optional): 5 grams
Water or a flavored beverage: 300-500 ml

Instructions:
Brew Coffee: If using coffee for caffeine, brew it and let it cool.

Mix Ingredients: In a shaker bottle, combine the cooled coffee (or water/flavored beverage) with creatine, beta-alanine, citrulline malate, and BCAAs.

Shake Well: Ensure all ingredients are fully dissolved.

Consume: Drink it about 30-45 minutes before your workout.

Tips:
Flavoring: If the taste is too strong or unpleasant, you can add a sugar-free water enhancer or a bit of juice.
Adjusting Dosages: Start with the lower end of the dosage range for beta-alanine and citrulline malate to see how your body reacts, then adjust as needed.
Hydration: Make sure to drink plenty of water throughout your workout to stay hydrated.
This basic recipe covers the essentials for boosting energy, endurance, and muscle performance