How to Personalize Your Own Pre Workout Supplement Stack

I am tired of paying for pre workouts that have ingredients I do not want. I am looking for advice on how to personalize your own pre workout supplement stack. I am in the US and I want to create a formula that is specific to my goals, which are mostly power and focus.

I am thinking about a base of 6 grams of Citrulline Malate, 3.2 grams of Beta Alanine, and 200mg of Caffeine. I am wondering if I should add something like Betaine Anhydrous for power or maybe some L-Tyrosine for the mental aspect. I want to be able to adjust the dosages based on how I am feeling each day.

Does anyone else do this? I am curious about where you buy your raw ingredients and if you use a specific flavoring agent to make it drinkable. I would love to hear your custom formulas and why you chose those specific ingredients for your training style!

Spot on, DIYFitness. I ditched the flashy tubs months ago. The best way to start is by buying bulk raw ingredients. I usually mix 6g of L-Citrulline Malate with 3g of Beta-Alanine and just add it to some squash or juice. It is much cheaper and you actually know you are getting the clinical dose.

I tried the bulk route but the taste was absolutely dreadful. How do you guys mask the bitterness of the raw powders? My DIY mix tasted like I was drinking battery acid in my kitchen.

Haha, Mike, I feel your pain. In Canada we have some great water enhancers like Mio that do a decent job. I also add a bit of stevia and citric acid powder to give it that "sour candy" vibe. It’s a bit of trial and error to get the flavour right.

I’ve just started doing this in my flat in Manchester. I found that adding 1.5g of Betaine Anhydrous really helps with power output. Does anyone else notice a weird 'tingle' from the Beta-Alanine? I’m thinking of lowering my dose.

That's just the parasthesia, NorthernLass. It's harmless but I get why it's annoying. You can actually split the dose throughout the day or just switch to a sustained-release version if you want the benefits without the itch.

This is all great advice. What about focus? I find caffeine alone makes me jittery. Has anyone tried adding L-Tyrosine or Alpha-GPC to their personalized stack?

I swear by 500mg of L-Tyrosine. It smooths out the caffeine crash significantly. If I'm doing a heavy session at the local leisure centre, I’ll throw in some Huperzine A as well for that 'locked in' feeling. Just be careful with the Alpha-GPC dosing as it can be a bit heavy on the stomach.

I usually stick to 200mg Caffeine and 400mg L-Theanine. It's the classic 1:2 ratio. It works wonders for focus without the jitters, which is perfect for my early morning hockey drills.

Has anyone experimented with Glycerol for the pump? I've heard it can be a mess to mix but the hydration benefits are supposedly huge for summer training.

Glycerol is a nightmare for clumping. If you're going to use it, you need a high-speed blender, not just a shaker bottle. It definitely helps with the 'full' muscle look though.

I think I'll skip the glycerol then. I'm all about simplicity. Is it worth adding Creatine to the pre-workout, or should I just keep that for post-workout?

Timing for Creatine doesn't really matter as much as consistency. I just toss mine in with my morning brew or my pre-workout because it’s easier to remember. Just stick to 5g of Monohydrate.

I’m a big fan of Taurine in my stack too. 2g seems to help with the pumps and prevents those painful back pumps I get during deadlifts. Plus it’s dirt cheap to buy in bulk.

Taurine is a shout. I also find that a pinch of pink Himalayan salt in the mix makes a massive difference for my endurance. It sounds weird but the electrolytes really help when you're sweating buckets in a cramped basement gym.

The salt trick is interesting! I'll try that tomorrow. So, summarized: Citrulline, Beta-Alanine, L-Tyrosine, and a bit of salt. Seems like a solid baseline for a custom stack.

Don't forget the Citrulline Malate vs Pure Citrulline distinction. If it's Malate, you usually need 8g to get the same 6g of actual Citrulline. Make sure you read the labels on those bulk bags!

Very true. I fell for that one once. My pumps were non-existent until I upped the dose.

Does anyone use Beetroot powder? I've heard the nitrates are killer for endurance but the taste is like drinking a garden.

Beetroot is 'reputed' to be great, but I can't stand the flavour. It tastes like dirt. I’d rather just take a nitrate supplement or eat a salad later.