making own pre workout drink - Ausbb

LeighG92 · 30-08-2010, 11:19 PM

hey guys, im new to this site but thought i might as well ask anyways seen as its one of the reasons i signed up,

I just ordered a bunch of stuff off of bulk nutrients and wondered if anyone has worked out there own recipe with amounts etc. and if this stuff is the right stuff, sorry just been reading about how its cheaper and more effective to make your own, and really have no idea where to start haha. Cheers

L TAURINE - 250g
L ARGININE - 250g
CREATINE MONOHYDRATE - 250g
CITRULLINE MALATE - 250g
BETA ALANINE - 250g
CAFFEINE ANHYDROUS - 20g
Amino Acid Flavouring - flavours 1kg of Amino Acids - Raspberry
L GLUTAMINE - 250g

thanks again.

Jim_Junkie · 31-08-2010, 12:26 AM

My recipe would be:

90 mins pre-workout have complex carbs and protein (eg. chicken and brown rice)

20-30 mins pre-workout drink:

- 500 mL Gatorade (or pineapple / grapefruit juice)
- 500 mg citrulline malate
- 400 mg creatine mono
- 5000 mg EEA's
- 1200 mg sea salt
- 2000 mg ACAI Powder

p.s NO CAFFEINE!!!

LeighG92 · 31-08-2010, 06:57 PM

haha cheers dude, why no caffeine?

TTTTTT · 06-09-2010, 06:03 PM

I'd swap that L arginine for AAKG (far better in my opinion)

Christian · 06-09-2010, 06:34 PM

Quote:

Originally Posted by LeighG92

haha cheers dude, why no caffeine?

because we are not endurance athletes...

And our CNS is already coping a beating from heavy lifting.

Add to that the fact it increases adrenaline thus cortisol and cortisol is catabolic...

Well you get the picture.

shaunton · 06-09-2010, 06:58 PM

similar to jim, except if u are buggered from previous workout, add glutamine serve-I just spoon 5g with a shake, or add it (level tsp). Maybe add caffeine, depending on what sorts of work you do. If you do a small rep range, probably not. But if you are on a stripping phase, or doing reps 10+ I would have caffeine with it.

Minchia · 06-09-2010, 09:09 PM

Yep, I use caffeine or have caffeine/stimulants prior to training. I cycle it, and don't have it every day (3x weekly) as your body of course, will adapt to it. The equivalent of having a strong espresso (100-200mg of caffeine should do the trick) obviously pending your tolerance.

There will be mixed opinions on cortisol, being catabolic and what not (technically, it is) - but i've found the extra amount of intensity I train with to far outweigh the slight impact cortisol and other stressor hormones alike will have on me. There are many other more important things to worry about than whether a relatively small dose of caffeine prior to a workout is going negate growth (clearly hasn't for me, in 5 years i've gone from 78kg to 93kg and maintained that a further 4 years)

The bigger issues are: Sleep, nutrition and your training. If you haven't got those in check, worrying about what's in your pre-workout won't make a difference. If your pre and post workout nutrition is in check, you won't have any issues with cortisol.

Obviously, like with everything, there's an individual component to it. Some people are overtly sensitive to caffeine -they jitter, don't get any focus and generally should avoid it. For others (like myself) it generates a short term burst clarity and enhances my training (weightlifting, MMA alike). It may or may not have a beneficial affect, tread with caution & see how you go.

Further reading, see if it's for you:

Quote:

Supplement Overview

• Caffeine is a substance that occurs naturally in the leaves, nuts and seeds of a number of plants. It enjoys social acceptance and widespread use around the world.
• Major dietary sources of caffeine, such as tea, coffee, chocolate and cola drinks typically provide 30-100 mg of caffeine per serve, while some non-prescriptive medications contain 100-200 mg of caffeine per tablet.
• The recent introduction of caffeine (or guarana) to 'energy drinks', confectionery and sports foods/supplements has increased the opportunities for athletes to consume caffeine, either as part of their everyday diet or for specific use as an ergogenic aid (see Table 1).
• In 1 January 2004, caffeine was removed from the 2004 World Anti-Doping Agency Prohibited List, allowing athletes who compete in sports that are compliant with the WADA code to consume caffeine, within their usual diets or for specific purposes of performance, without fear of sanctions.
• Caffeine has numerous actions on different body tissues. The actions may vary between individuals and include both positive and negative responses. Effects include the mobilisation of fats from adipose tissue and the muscle cell, changes to muscle contractility, alterations to the central nervous system to change perceptions of effort or fatigue, stimulation of the release and activity of adrenaline, and effects on cardiac muscle.
• Recent evidence has changed our perspective on two of the widely promoted effects of caffeine:
1. Caffeine enhances endurance performance because it promotes an increase in the utilisation of fat as an exercise fuel and 'spares' the use of the limited muscle stores of glycogen
In fact, studies now show that the effect of caffeine on 'glycogen sparing' during sub-maximal exercise is short-lived and inconsistent - not all athletes respond in this way. Therefore, it is unlikely to explain the enhancement of exercise capacity and performance seen in prolonged continuous events and exercise protocols.
2. Caffeine-containing drinks have a diuretic effect and cause an athlete to become dehydrated.
In fact, small to moderate doses of caffeine have minor effects on urine losses or the overall hydration in people who are habitual caffeine users. In addition, caffeine-containing drinks such as tea, coffee and cola drinks provide a significant source of fluid in the everyday diets of many people.
• There is sound evidence that caffeine enhances endurance and provides a small but worthwhile enhancement of performance over a range of exercise protocols. These include short-duration high-intensity events (1-5 min), prolonged high-intensity events (20-60 min), endurance events (90 min + continuous exercise), ultra-endurance events (4 hours +), and prolonged intermittent high-intensity protocols (team and racquet sports). The effect on strength/power and brief sprints (10-20 sec) is unclear.
• The mechanism underpinning performance benefits is unclear, but it is likely to involve alterations to the perception of effort or fatigue, as well as direct effects on the muscle.
• Most studies of caffeine and performance have been undertaken in laboratories. Studies that investigate performance effects in elite athletes under field conditions or during real-life sports events are scarce and need to be undertaken before specific recommendations for caffeine supplementation protocols can be made.
• Traditional protocols for the use of caffeine involve the intake of caffeine one hour prior to the event, in doses equivalent to ~ 6 mg/kg (e.g. 300-500 mg for a typical athlete).
• There is new evidence, at least from studies involving prolonged exercise lasting longer than 60 minutes, that a variety of protocols of caffeine use can enhance performance. In particular, benefits have been seen with small-moderate levels of caffeine (1-3 mg/kg BM or 70-200 mg caffeine) taken before and/or throughout exercise, or towards the end of exercise when the athlete is becoming fatigued).
• Furthermore, these studies show that performance benefits do not increase with increases in the caffeine dose above 3 mg/kg. The use of larger doses of caffeine increases the risk of side-effects.
• There is considerable individual variability in the response to caffeine intake – some individuals will have a benefit from caffeine use, while others may experience no effect or side-effects from the same caffeine dose or protocol of use

Table 1: Caffeine content of common foods and drinks.
Food or Drink
Serve
Caffeine Content (mg)
Instant coffee
250 ml cup
60 (12-169)a
Brewed coffee
250 ml cup
80 (40-110)a
Short black coffee/espresso

1 standard serve

107 (25-214)b
Starbucks Breakfast Blend brewed coffee
600 ml (Venti size)
415 (300-564)c
Iced coffee - Commercial Brands
500 ml bottle
30-200
Frappuccino
375 ml cup
90
Tea
250 ml cup
27 (9-51)a
Iced Tea
600 ml bottle
20-40
Hot chocolate
250 ml cup
5-10
Chocolate -milk
60 g
5-15
Chocolate - dark
60 g
10-50
Viking chocolate bar
60 g
58
Coca Cola
375 ml can
49
Pepsi Cola
375 ml can
40
Jolt soft drink
375 ml can
75
Red Bull energy drink
250 ml can
80
Red Eye Power energy drink
250 ml can
50
V Energy drink
250 ml can
50
Smart Drink - Brain fuel
250 ml can
80
Lift Plus energy drink
250 ml can
36
Lipovitan energy drink
250 ml can
50
Mother energy drink
500 ml can
160
AMP Energy (USA)
500 ml can
143
Spike Shotgun energy drink (USA)
500 ml can
350
Fixx Extreme Ultra shot
5 ml shot
400
Ammo energy shot (USA)
30 g
170
Jolt endurance shot (USA)
60 g
200
PowerBar caffeinated sports gel
40 g sachet
25
PowerBar double caffeinated sports gel
40 g sachet
50
PowerBar caffeinated gel blasts
60 g pouch (~9)
75
Gu caffeinated sports gel
32 g sachet
20
Carboshotz caffeinated sports gel
50 g sachet
80
PB speed sports gels
35 g sachet
40
PowerBar Performance bar with Acticaf
65 g bar
50
Extreme Sports beans - caffeine
28 g packet
50
Jolt caffeinated gum (USA)
1 stick
33
No Doz
1 tablet - Australia
1 tablet - USA
100
200
Excedrin Extra strength (USA)
1 tablet
65

*These values were gathered from a variety of sources including manufacturers’ information and nutrition databases (Centre for Science in the Public Interest; Caffeine Content and USDA National Nutrient Database; http://www.nal.usda.gov/fnic/foodcomp/search/); note that commercial brands may vary slightly from country to country.
a The caffeine content of tea and coffee varies widely, depending on the brand, the way that the individual makes their beverage, and the size of their mug or cup.
b Commercial samples bought from a variety of outlets (Desbrow B, Hughes R, Leveritt M, Scheelings, P. An examination of consumer exposure to caffeine from retail coffee outlets. Food Chem Toxicol. 2007;45: 1588-1592.
c Commercial samples bought from the same Starbucks outlet (McCusker RR, Goldberger BA, Cone E J. Caffeine content of specialty coffees. J Anal Toxicol 2003; 27: 520-522

Situations for Use in Sport

• Prior to and/or during prolonged endurance or intermittent sports, including team sports, as a training aid or competition aid.
• Prior to high-intensity events, as a training aid or competition aid.
Concerns Associated with Supplement Use

• We are aware that current caffeine intake practices of athletes are ad hoc and unsystematic with, at times, a lack of awareness of the potential for side-effects or negative outcomes from caffeine use, and a lack of awareness of emerging information about caffeine and sports performance.
• At higher levels of intake, caffeine has the potential to cause increases in heart rate, impairments or alterations of fine motor control and technique, and over-arousal (interfering with recovery and sleep patterns). Impairment of technique may affect the performance of a number of sports, and over-arousal may interfere with the ability to recover between training sessions, or multi-day competitions. These concerns add to the importance of finding the lowest effective dose of caffeine that can be used to achieve a performance enhancement.
• There may be interactions between caffeine and other supplements/nutrients used by athletes (e.g. bicarbonate, creatine, carbohydrate) that need to be explored in terms of performance outcomes and potential side-effects.
• Although evidence of specific health problems is equivocal, long-term intake of large amounts of caffeine (>500 mg per day) are generally discouraged by health authorities.
Note:
• The Australian Institute of Sport educates athletes about caffeine, including the potential situations of performance enhancement, the benefits of using low doses of caffeine to achieve these effects and the risks of side effects
• The AIS does not do research on caffeine
• The AIS does not stock concentrated forms of caffeine, and does not provide caffeine to athletes for performance enhancement

Further Reading
Burke LM. Caffeine and sports performance. Appl Physiol Nutr Metab. 2008; 33: 1319-34

Please refer to summary table on research conducted on caffeine and sports performance.

LeighG92 · 19-09-2010, 04:34 PM

cheers for your help guys, appreciate it definately gunna swap the l arginine for aakg dumb mistake gettin that stuff haha n yer startin to notice with caffeine the drinks been losing it kick so might try it without it next time .

apiewithhoboliftingaroma · 20-09-2010, 05:12 PM

I have two diff pre-work out drinks.

All up they contain:
arginine
CM
HMB
Creatine
BA
Piracetam
Choline Bitarate
EAA
Dextrose

30-08-2010, 11:19 PM	#1 (permalink)
LeighG92 Newbie Join Date: Aug 2010 Location: Wagga Gender: Posts: 10	making own pre workout drink hey guys, im new to this site but thought i might as well ask anyways seen as its one of the reasons i signed up, I just ordered a bunch of stuff off of bulk nutrients and wondered if anyone has worked out there own recipe with amounts etc. and if this stuff is the right stuff, sorry just been reading about how its cheaper and more effective to make your own, and really have no idea where to start haha. Cheers L TAURINE - 250g L ARGININE - 250g CREATINE MONOHYDRATE - 250g CITRULLINE MALATE - 250g BETA ALANINE - 250g CAFFEINE ANHYDROUS - 20g Amino Acid Flavouring - flavours 1kg of Amino Acids - Raspberry L GLUTAMINE - 250g thanks again.

31-08-2010, 12:26 AM	#2 (permalink)
Jim_Junkie Super Member Join Date: Apr 2010 Location: Australia Gender: Posts: 463	My recipe would be: 90 mins pre-workout have complex carbs and protein (eg. chicken and brown rice) 20-30 mins pre-workout drink: - 500 mL Gatorade (or pineapple / grapefruit juice) - 500 mg citrulline malate - 400 mg creatine mono - 5000 mg EEA's - 1200 mg sea salt - 2000 mg ACAI Powder p.s NO CAFFEINE!!! Last edited by Jim_Junkie; 31-08-2010 at 12:28 AM. Reason: Typo

06-09-2010, 06:58 PM	#6 (permalink)
shaunton Junior Member Join Date: Sep 2010 Location: South Australia Gender: Posts: 179	similar to jim, except if u are buggered from previous workout, add glutamine serve-I just spoon 5g with a shake, or add it (level tsp). Maybe add caffeine, depending on what sorts of work you do. If you do a small rep range, probably not. But if you are on a stripping phase, or doing reps 10+ I would have caffeine with it. __________________ ______________________________________________ My training log Bench: 75kg x 3 / Squat: 100kg x 7 / Deadlifts: 110kg x 5 / Military: 48kg x 5 / Weighted Dips: 17.5kg x 8

31-08-2010, 06:57 PM	#3 (permalink)
LeighG92 Newbie Join Date: Aug 2010 Location: Wagga Gender: Posts: 10	haha cheers dude, why no caffeine?

06-09-2010, 06:03 PM	#4 (permalink)
TTTTTT Member Join Date: Sep 2010 Gender: Posts: 97	I'd swap that L arginine for AAKG (far better in my opinion)

19-09-2010, 04:34 PM	#8 (permalink)
LeighG92 Newbie Join Date: Aug 2010 Location: Wagga Gender: Posts: 10	cheers for your help guys, appreciate it definately gunna swap the l arginine for aakg dumb mistake gettin that stuff haha n yer startin to notice with caffeine the drinks been losing it kick so might try it without it next time .

20-09-2010, 05:12 PM	#9 (permalink)
apiewithhoboliftingaroma Elite Member Join Date: May 2008 Location: Sydney Gender: Posts: 890	I have two diff pre-work out drinks. All up they contain: arginine CM HMB Creatine BA Piracetam Choline Bitarate EAA Dextrose