Energise your workouts with the perfect homemade pre-workout shake.
If you want the best results from your workouts, that begins with the right pre-workout nutrition. Make your own homemade pre-workout shake to boost your energy and maximise your performance with just a few simple ingredients!
Ingredients To Add To Your Homemade Pre-Workout Shake
It’s essential to include carbohydrates and protein in your homemade pre-workout shake to unleash your maximum potential in the gym. Plus, performance aids like creatine, caffeine and beetroot have been shown to give a boost to your workout.
Click each ingredient to find out why you should include it in your homemade pre-workout shake:
Over the last few years, carbohydrates have been given a bad rap – damned by trendy diets that recommend eating little to no carbs (moody and fatigued, much?). But if you’re looking to give your body the right fuel to build the physique you’ve always wanted, then pre-workout carbohydrates are your friend.
The best way to provide your muscles with the energy they need before a workout is to consume high-carbohydrate foods, drinks or supplements that are absorbed quickly. High-carb foods like certain fruits (like tinned peaches or bananas) are ideal.
Carbohydrates are well-known to be the main energy-providing nutrient, which is why people looking to improve their performance should make carbs a major part of their diets. They’re metabolised by the body most efficiently during exercise, and provide the energy you need during high-intensity exercise where your fast-twitch muscle fibres are relied upon1.
Pack With Protein
Proteins are the body’s bricks and mortar for rebuilding muscle. During resistance training, protein stimulates muscle breakdown (catabolism) and muscle growth (anabolism). Eating enough protein puts your muscles into what’s called a ‘positive net protein balance’, which means they’ll favour growth, rather than breakdown.
Research shows that consuming protein both pre- and post-workout stimulates better muscle growth than a placebo2.
Call on Caffeine
This probably won’t surprise you, but caffeine is the stuff that gets you going. As well as making you feel like a human being in the mornings, caffeine is renowned for improving exercise performance3, and can be found in nearly every pre-workout shake, for good reason, too. It’s known to work by stimulating the nervous system and improving muscle contraction, energy and alertness, which means energised workouts.
Guarana is an all-natural alternative to coffee, sourced from a small shrub native to the Amazon rainforest.
Beetroot has gotten a lot of attention recently for its ability to enhance exercise performance.
Charge With Creatine
Considered the gold standard supplement for athletes and recreational weight lifters, Creatine Monohydrate is a no-brainer for adding to your homemade pre-workout shake, as it’s one of the most researched supplements out there. It’s scientifically proven to improve physical performance during bursts of short-term exercise (like weight training or sprinting), as well as increasing muscle size.
Energising Homemade Pre-Workout Shake Recipe
- 200ml skimmed milk
- 400g tinned peaches
- 1 scoop Vanilla Impact Whey Protein
- 10g Beetroot Powder
- 5g Guarana Extract
- 5g Creatine Monohydrate
- 6-8 cubes ice
1. Simply blend all ingredients together until smooth. Done! Drink 60-90 minutes before your workout.
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