Six Natural Pre-Workout Drinks For Better Performance

Have you ever entered a gym, pumped to work out, but ended up feeling jittery and itchy instead? Well, the culprit is none other than the store-bought pre-workout drink that you chugged with abandon before your workout.

These pre-workout drinks are filled with artificial colours, questionable ingredients, and come with a hefty price tag.

But what if we told you there's a much better option available to you that's natural and doesn't break the bank? Yes, you can make your pre-workout supplements at home without any fuss or artificial ingredients.

Whether you’re getting ready for a HIIT session or strength training, a good pre-workout supplement made at home can offer the same, if not better, benefits as the store-bought pre-workout supplements.

The possibilities are endless, and all you need are a few ingredients that are available in your kitchen. This article will help you create the best homemade pre-workout supplement, containing ingredients that boost energy, focus, and endurance.

Good pre-workout supplements don’t need a label or fancy ingredients; they can be made with the right mix of nature’s goodness.

Pre-workouts, in most instances, are designed to increase your energy, focus, and endurance to maximise your performance at the gym. It's good to take pre-workout before your high-intensity interval training (HIIT) session, just as it is for a heavy strength workout.

Selecting the right pre-workout can significantly enhance your physical stamina. They focus on combating fatigue, increasing attention, and enhancing blood flow, which leads to improved and prolonged muscle function. This allows you to maximise your time spent exercising.

Although Pre-workout drinks sold for commercial use are intended to improve performance, there is a flip side to this.

Most pre-workout drinks purchased in stores are loaded with artificial colours, questionable ingredients and synthetic stimulants that can potentially lead to adverse side effects. Common issues that people experience include excessive jitters, anxiety, or having an itching sensation all over (paraesthesia), usually from high doses of niacin or beta-alanine.

Some people also go through digestive problems, heart palpitations, or an energy crash after their workout. These issues are mainly the result of artificial colours, preservatives, and highly concentrated synthetic compounds, which are intended to create an instant boost that is unnatural and potentially a long-term health hazard.

Making a homemade pre-workout supplement isn’t just cost-effective but also gives you the choice of what goes into your body. Here are some benefits of a good pre-workout supplement made at home:

• 1. Cost-Effective:

The majority of commercial pre-workouts are relatively pricey compared to their quantity. You can save more money to buy gym equipment or post-workout snacks by making your pre-workout at home.

• 2. Ingredient Control:

Do you want to avoid needless fillers, preservatives, and artificial sweeteners? You know precisely what you're getting when you make your pre-workouts at home. It reduces the possibility of unpleasant side effects and encourages a clean fitness lifestyle.

• 3. Customisation:

Your health journey, your rules. The best at-home pre-workout is the one you make yourself, regardless of whether you want an instant boost, need a little more hydration, or prefer plant-based ingredients.

• 4. A Natural Approach:

You can embrace a whole foods mentality by making your pre-workout at home. Your body will thank you and function more naturally and safely when you consume fresh juices, herbal teas, and adaptogenic herbs.

• 5. Fewer Side Effects:

Homemade pre-workout drinks have a smoother energy curve than synthetic blends, meaning you will experience less anxiety, jitters, and a gentler return to baseline after your session.

Here are some pre-workout drinks that can enhance your performance and serve as your ideal homemade pre-workout supplement.

1. Black Coffee

Coffee is a traditional pre-workout beverage. Being rich in caffeine, it promotes endurance and alertness. Just one cup can make a big difference when taken 30 to 45 minutes before your session. Black coffee is the best for this purpose, but if you want your coffee to be a bit more flavorful, add a hint of honey or cinnamon.

2. Beetroot Juice

This is one of the most fantastic natural pre-workout drinks available. It contains a lot of nitrates, which help widen blood vessels and enhance circulation by converting to nitric oxide, resulting in better oxygen flow and endurance during workouts.

3. Coconut Water

Coconut water promotes hydration and helps avoid cramping due to being rich in potassium and other electrolytes.

4. Banana Smoothie

Banana smoothies are a great way to start if you're looking for a quick and easy energy boost. Bananas also contain potassium, which is an important electrolyte needed for muscle function and to prevent cramps during exercise.

To make your smoothie even more nutritious, you can either blend the bananas with water or almond milk, and a bit of MCT oil to keep your energy levels steady. Banana smoothies make an excellent pre-workout drink, giving you focus and endurance.

5. Peanut Butter Smoothie

A peanut butter smoothie is another great pre-workout, especially for strength training or long workouts. Not only is peanut butter a good source of healthy fats, but it also contains protein, which, like healthy fats, is absorbed more slowly than simple carbs, allowing for a more sustained release of energy, rather than a quick burst.

To make a peanut butter smoothie, simply blend it with water or almond milk, and add a little bit of honey for sweetness, or even a half a banana for extra flavour.

6. Pomegranate Juice

Due to its high antioxidant content, pomegranate juice is a good pre-workout supplement. It has excellent potential, improving blood flow and helping to reduce muscle soreness.

There have also been studies that suggest drinking pomegranate juice before a workout can improve performance and allow for quicker recovery. Drink a glass of pure, unsweetened pomegranate juice approximately 30-60 minutes before your workout to enhance your performance and get its anti-inflammatory benefits.

It's time to put it all together. Here are some recipes to kickstart your homemade pre-workout supplement journey.

Basic Energy Boost

Ingredients:

• One cup of cold green tea or brewed coffee
• A teaspoon of maple syrup or honey (optional)
• A dash of Lemon juice

Directions:

Brew your base, stir in a sweetener if you like, and sip your best pre-workout drink 30 to 45 minutes before your workout.

Blend for Endurance and Pump

Ingredients:

• 200 ML of beetroot juice
• One teaspoon of freshly grated ginger
• A pinch of Himalayan pink salt
• 100 ML of coconut water

Directions:

Combine all the ingredients and blend or shake. Drink the concoction thirty minutes before working out.

Focus & Stamina Smoothie

Ingredients:

• One banana
• One teaspoon of matcha powder
• 250 ML of water or almond milk
• One teaspoon of MCT oil

Directions:

Blend everything until smooth, add some ice cubes, and enjoy your pre-workout drink.

Bonus: "Pre-Workout" After Workout

Try combining these if you're starting a double session or want to recover and be ready for the next day:

• Anti-inflammatory tart cherry juice
• Protein powder for recuperation
• Coconut water for hydration

You can refuel and prepare for your next workout with this combination.

Timing & Mixing Advice

1. While powdered ingredients, such as matcha or beetroot, are more convenient, fresh ingredients have a better flavour.

2. Avoid lumps by using a shaker or blender to mix.

3. Ideal timing: Allow your body to digest and convert energy 30 to 45 minutes before your workout.

No two bodies are alike, and neither are workouts. Adapt your drink to the type of session if you're doing a pre-workout routine at home for the gym:

• Strength training: Include nut butter, MCT oil, or creatine.
• Cardio: Green tea, ginger, and beetroot juice are effective. -** HIIT**: Prioritise quick-acting carbohydrates, such as honey or bananas.

A homemade pre-workout supplement is more than just a drink; it is a ritual. Using flavours you enjoy and ingredients you trust is your way of saying, "I'm ready" for the day and for your workout. By incorporating natural ingredients, you're not only creating effective pre-workout supplements but also establishing a more mindful and cleaner routine that supports your long-term fitness goals.

The world’s your oyster, and in this case, your kitchen, so use your imagination to create the ideal at-home pre-workout blend that will boost your energy levels naturally.