Many lifters opt for a much simpler, more convenient option, homemade workout drinks. With a little knowledge, some creativity, and a good blender, a solid workout drink can be put together right in the kitchen. There are many options when putting together a homemade drink for the workout. Flavor depends on personal taste. Consistency can be adjusted with the addition or subtraction of ingredients. Total caloric content can be adjusted, as well.

How To Make a Pre Workout Drink

To start there must be a base for the drink. Some opt to keep calories down by using water. Others go for the increased protein content of milk, while some use a fruit juice base (although this one must be approached with caution due to the high sugar content.) The consistency can be adjusted by adding ice cubes, or if using milk, by adding water. Once a base is decided on the ingredients in the drink must be chosen.

There are many options here. An inexpensive protein powder with easily digested, complete proteins can be added to boost overall protein content. A banana can be added for the potassium. Other fruits such as strawberries, blueberries, or even apples, can be added for additional vitamins and minerals, as well as flavor. Some fish oil, flax seed oil, or other essential fatty acid may be added to boost the fatty acid content and increase the benefit. Some people opt for juicing some vegetables for added vitamins and some necessary carbohydrates. This is dependent on personal preference and taste.

To increase thickness, some cream may be added. Blending the mix with ice cubes creates a frothy mixture. Blending on high speed also increases the froth. A slow mix will result in a smoother drink. If adding creatine to the drink, mix it at slower speeds to preserve the integrity of the supplement. Also, make sure the drink will be used within the hour because creatine does not sit well in liquid, and may form indigestible creatinine.

Flavor can be enhanced by adding a sugar substitute (Stevia is a great option for no calories and unparalleled sweetness.) No- or low-calorie syrups can be added, or even a small amount of chocolate or strawberry syrup. Some people find the flavor in the protein, or the fruits added, is enough flavor. Keeping the calories low enough (below 100 calories if taken with other food, or under 300 by itself) is important to avoid bloating and lethargy during the workout. The body can’t process a lot of calories at one time without reducing the energy used elsewhere. However, quality proteins and long lasting carbohydrates are important to make a complete pre workout drink. A good drink with around 250 calories may be started a half hour before the workout and sipped during the workout, along with water, to produce a staggered energy and nutrient release. This ensures adequate energy release and prompt replenishment of energy stores, along with quick repair of damaged muscles.

Home Made Pre-Workout Drinks – Bottom Line

While there are a multitude of commercial pre workout drinks, there are just as many options for homemade workout drinks. The only limit is taste and creativity. Grab a blender, throw in some inexpensive ingredients, and mix up a homemade concoction to make the supplement companies jealous.  If you are looking for buy preworkout drinks then checl out the best preworkout drinks.

It is best to avoid the pure energy drinks because they provide little support for the muscles and can often lead to stomach upset and other issues during intense training. Their diuretic effect can cause dehydration when training in hot conditions, as well. These drinks may give a good rush of energy right away but result in a major crash when the effect wears off.

The Best Pre Workout Drinks

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Drinks that provide some supporting nutrients have the best long term effects. Most of the pre workout drinks today fall under the NO (nitric oxide) category. These supplements, especially the second and third generation products coming out now, provide the energy needed to get through a workout and the nutrients needed to boost overall performance and enhance the pump during and after the workout.

What is in Pre Workout Drinks?

Most of the pre workout drinks contain creatine in some form. It is an important part of the energy process and can greatly enhance endurance and strength during workouts. Some of the more popular drinks include NO Shotgun by VPX, Dymatize Energy Xpand, NO Xplode, and Gaspari SuperPump 250. These are all good choices for those who want creatine and caffeine, along with other nutrients to super charge energy levels and create massive pumps.

There are some drinks that do not contain creatine, which is good for someone who wants to take their own version of creatine, separate from the drink. Some like to follow a strict loading and maintenance of their creatine, separate from pre workout supplementation. White Flood, by Controlled Labs, is one of those drinks. It has three proprietary blends that focus on energy, endurance, and blood flow. Another drink popular with some lifters, although not designed as a pre workout drink, is VPX Black Pearl. This drink was actually originally designed as a male libido enhancer. The drink is purported to increase male sex hormones (the same ones that promote muscle growth) and blood flow. One of the original pre workout drinks, Ultimate Orange, uses caffeine, carbohydrates, and protein to provide the energy needed to get through the workout and provide the necessary macronutrients to sustain the energy and begin repairing the muscles.

For those individuals sensitive to caffeine, they may find Dymatize Xpand or Nutrabolics NOZ useful. These are not specifically pre workout drinks, although their arginine and creatine contents suggest that they would make good options. They do have some, although not much, carbohydrates and protein in the formula. And Xpand throws in MCTs (medium-chain triglycerides) for an added boost.

Top Pre Workout Drink Choices

BSN’s NO Xplode and Gaspari SuperPump 250 are among the best pre workout drink choices for those who can tolerate the caffeine and want creatine in the formula. For those looking to add their own creatine to the mix Controlled Lab’s White Flood or Next Nutrition’s Ultimate Orange might be solid options. Those individuals looking for a libido boost along with the energy boost, might try VPX Black Pearl. Caffeine sensitive individuals might try Dymatize Xpand or Nutrabolics NOZ for a pre workout drink with the promise of increasing the pump and muscular endurance during the workout, without the buzz of the caffeine. And for those individuals who simply can’t find a pre workout drink that fits their needs, there is always the homemade pre workout drink, but that is another article.