Working out isn’t just the act of exercising itself. There are many other steps, including the warm ups, cool downs as post exercise nutrition (pre-workout drinks). As any fitness enthusiast knows, many people turn to commercial drinks and supplements to maximize their return on their fitness plan.
However, what if we told you there’s a way for you to make your own energizing, healthy drinks at home?
Today, we’ll share a couple of DIY pre-workout drink recipes to help you avoid spending a hefty amount on commercial supplements with unnecessary additives and preservatives.
Moreover, you’ll be able to experiment and learn more about your preferences and what fuels your body best with these recipes. Let’s begin!
The Importance of Pre-Workout Drinks
Have you ever tried working out when you’re tired and completely unenergized? It almost feels like you’re putting in double the effort but getting half the results. And that’s where pre-workout comes in.
One of the primary roles of pre-workout drinks is to fuel your body for the demands of the workout. Whether lifting weights, jogging, or endurance training, your body can benefit from the energy these drinks provide.
Moreover, pre-workout drinks often contain ingredients that enhance mental focus to help you stay alert during exercises and reduce mental strain.
Most importantly, pre-workout drinks help support muscle growth, reduce fatigue, and keep you hydrated. Finally, because you’ll be making your own drinks, you’ll avoid additives, excessive sugars, artificial flavors, or any ingredient that can leave you itchy or uncomfortable.
3 Delicious DIY Pre-Workout Recipes
Now that you know why you need pre-workout in your routine, here are some of the best recipes you could try.
1: Beetroot Juice
Before you say “eww”, hear us out! There are many benefits to drinking beetroot juice that can help you during workouts.
For instance, beetroots are rich in nitrates, which your body turns to nitric oxide upon digestion. This can help blood vessels widen and improve the blood flow, delivering more oxygen to your muscles and enhancing your endurance.
Moreover, beetroot helps reduce inflammation—combined with the ginger we use in this recipe— which can help with faster recovery and less soreness!
Though drinking beetroot doesn’t sound as delicious as we’d like, if you follow the recipe below you might enjoy it. All you’ll need is:
- Fresh beetroots
- Lemon
- Ginger
- Green apple or carrot (this is just optional, but you can use it to add sweetness and nutrients)
Preparation Steps:
Start by washing and peeling the beetroots, ginger, and the optional apple or carrot. Then, chop everything into little pieces with a sharp knife.
Add the carrot/apple and beetroot pieces into the mixer first, blend, then add the ginger and lemon. Mix everything, pour into a cup, and drink immediately for maximum freshness!
2: Coffee Caffeine Boost
If there’s one thing all of us can agree on when it comes to coffee, it’s that it gives an amazing caffeine boost that helps us get through our day. Did you ever wonder why or how, though?
Caffeine is a nervous system stimulant that can increase energy levels, improve focus, and enhance overall performance—in exercise or otherwise. Moreover, caffeine can help with metabolism rate and fat burning, helping you lose weight.
However, drinking a simple cup of coffee as preworkout before a workout may not be enough for some. Let’s take a look at the other ingredients you can add to enhance your pre-workout drink.
- High-quality coffee (preferably freshly brewed)
- MCT oil
- Cinnamon
Preparation Steps:
Start by brewing your coffee as you would normally. Once it’s ready, add a small teaspoon of MCT oil. If you haven’t used MCT oil before, start with ½ teaspoon to see how your body responds to it.
Finally, add just a pinch of cinnamon to help add a sweet flavor and provide health benefits, such as antioxidants. Mix and enjoy!
3: Tropical Mix Drink
For those who don’t really like coffee or beetroot, you can try a delightful tropical mix!
This drink uses ingredients such as coconut water and pineapple juice that aren’t just refreshing but packed with various nutrients for your body.
For instance, coconut water is a great hydrating option known for its high electrolyte content, crucial for maintaining fluid balance.
Moreover, it’s an excellent source of vitamin C, a powerful antioxidant that can support your immune system. All you need to make this drink is:
- Coconut water
- Pineapple juice
- Honey
- Sea salt
- Lime juice
- Cucumber slices (optional—for a cooling effect)
Preparation Steps:
To start, decide how much you want to make—a whole jug or just a large cup. After that, measure the coconut water and pineapple with a 1:1 ratio.
You can adjust this ratio based on your preference. Following that, add just a sprinkle of sea salt with ½ teaspoon honey to the mix. Then you can squeeze some fresh lime juice for an extra zing and the additional vitamin C and enjoy!
Quick Recap
For those of you who love pre-workout drinks, you need to try these DIY pre-workout recipes. The beetroot juice is an excellent choice for enhancing blood flow and oxygen delivery to your muscles.
On the other hand, the caffeine boost drink is perfect for those who love the taste of coffee and need a quick and effective energy lift. Finally, the tropical mix pre-workout drink is the go-to option for refreshing and hydrating your body.