My Homemade Pre Workout Drink

by Travis Hlavka

Like I said, I have yet to see any pre workout supplements on the market that don’t contain a bunch of artificial CRAP!  (Same goes with protein, except the stuff from a few places like TrueNutrition).

Anyway, after talking with a friend of mine and doing a bunch of research, I created my own homemade pre workout supplement.  Unfortunately, I don’t have any fancy names for anything or any super jazz up your ass or pump up your balls recipes “proprietary blends”, but what I do have is a recipe that I like and so far is working well.

After checking ingredients on premade pre workout supps, I’ve decided my recipe comes to about 3 servings of one of them.  “About three”.  (Which is usually the max serving size.  I’ve never actually taken the max serving size of any of the premade ones however)

HomeBrew Pre-Workout Drink
(Supp links open in new tab to specific product I use.
Bennies & Side Effects links are on this site.)

My Homemade Pre Workout Drink Powder in Vitamin Water BottleHow I take it… I pre-make all my pre and post workout drinks in 20oz Vitamin Water bottles I have. (This way I don’t have to worry about making up my concoction during the week. I make up a bunch of homebrew preworkout and homemade postworkout drinks. And, I have a locker at the gym so I leave the post workout bottles there ready to pound down immediately afterward).

I use about 20oz water. I pound down 1/2 in my truck about 5 min before I get to the gym. Then after I am changed into my workout clothes, I drink the rest. That works well for me because from the time I take it in my truck till the time I get done with warmup sets is around 30 min.

Some people like to drink 1/2 about 20 min before the workout and then sip on the rest during the workout. I tried that and hated it. haha

  • ~15g protein (That’s not the serving, that’s grams of protein in the serving)
  • Sometimes I use  juice/koolaid, but most of the time I just choke it down


Here’s the deal… I am not recommending you try this. Again, don’t be an idiot! Talk to your doctor before you do anything involving ingesting substances I talk about. You should have talked to your doctor before even reading this. Seriously, I am not recommending you try it. This is my recipe and if you try it, then you are responsible for your own results.


NOTE: I will make a couple bucks if you buy through my links. 92.13% of the time I buy from AllStarHealth, but occasionally I will buy at Bodybuilding.com or Amazon

Travis Hlavka (9 Posts)

I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. HOWEVER, I do take strength training and fitness very seriously and I love using what I know to help others reach their fitness goals and avoid the bazillion mistakes I've made in my 25+ yrs of training. Since I don't know everything, I never stop learning. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper.

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