Recipes

Energising Homemade Pre-Workout Shake | Maximise Results

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!

Click to jump straight to the recipe.

homemade pre-workout shake

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:


Carb Up

breakfast bowl

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.

Plus, if you’re looking to pack on some muscle, having carbohydrates along with protein in both your pre- and post-workout shakes is known to enhance muscle protein-synthesis (i.e. muscle growth)2.

Pack With Protein

Cheap High Calorie Protein Shake

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.

So, to maximise your results and dominate your workouts, add a scoop of your preferred protein to your homemade pre-workout shake.

Call on Caffeine

coffee

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.

It contains 2.5 times the amount of caffeine compared to coffee, and works as a great natural pre-workout ingredient.

Beetroot Boost

beetroot

Beetroot has gotten a lot of attention recently for its ability to enhance exercise performance.

The high level of nitrates in beetroot means it’s able to increase blood flow to muscles and therefore enhance muscle efficiency during a workout or endurance exercise4. Adding it to a homemade pre-workout shake is the best way to take advantage of the benefits of beetroot.

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.

It’s recommended that you take 4-10g per day, spread out in your pre- and post-workout shakes.
Read more about the benefits of creatine.

Energising Homemade Pre-Workout Shake Recipe

homemade pre-workout shake

Ingredients

Method

1. Simply blend all ingredients together until smooth. Done! Drink 60-90 minutes before your workout.


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References

  1. Kanter, M. (2018). High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutrition today53(1), 35.
  2. Cribb, P. J., & Hayes, A. (2006). Effects of supplement-timing and resistance exercise on skeletal muscle hypertrophy. Medicine & Science in Sports & Exercise38(11), 1918-1925.
  3. Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients6(5), 1782-1808.
  4. Murphy, M., Eliot, K., Heuertz, R. M., & Weiss, E. (2012). Whole beetroot consumption acutely improves running performance. Journal of the Academy of Nutrition and Dietetics112(4), 548-552.

Energising Homemade Pre-Workout Shake | Maximise Results

Nutritional Facts

Amount per serving

Calories 363kcal 18 Calories from Fat
% Daily Value *
Total Fat2g3%
Total Carbohydrates58g19%
Protein29g58%

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer is our editor and qualified AfN nutritionist. She loves hill walking and cycling, loathes bad science, and loves proving healthy eating doesn’t equal plain, boring, and a lifetime of hunger.


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