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Most pre-workout supplements cost £25–£40 for 30 servings. That is £1.00–£1.30 per workout. For someone training 4–5 times a week, that is over £200 a year — for what is essentially a few grams of powder.
I stopped buying commercial pre-workouts two years ago. Instead I build my own from individual ingredients. My cost per serving: under 30p. My formula is better dosed, fully transparent, and I know exactly what is in it.
Here is everything you need to replicate it.
Why Commercial Pre-Workouts Are Overpriced
The problem with most pre-workouts is not that the ingredients are bad — it is that they are criminally underdosed. A typical commercial pre-workout will list 6g of citrulline malate on the label. The clinical dose for a blood flow effect is 6–8g. So far so good. But then you look at the serving size: 10g total. There is no room for everything else at clinical doses.
The result is a product that lists impressive ingredients but delivers them at 20–50% of the dose that actually works. You are paying for the marketing, the flavouring, the coloured tub, and the influencer partnerships.
Building your own pre-workout means you control every gram.
The DIY Pre-Workout Formula
This is my exact daily stack. Every ingredient is at a clinically supported dose.
| Ingredient | Dose | Purpose | Monthly Cost |
|---|---|---|---|
| Caffeine Anhydrous | 150–200mg | Focus, energy, strength | ~£1.50 |
| L-Citrulline | 6g | Pumps, endurance, blood flow | ~£4–5 |
| Beta-Alanine | 3.2g | Muscular endurance, fatigue delay | ~£3–4 |
| Creatine Monohydrate | 5g | Strength, power output | ~£4–5 |
| Total | ~£13–15/month |
Compare that to £25–£40 for a commercial product with the same ingredients at half the dose.
Ingredient Guide: What to Buy
1. Caffeine Tablets 200mg — The Core Stimulant
Do not buy caffeine powder — the dosing is too imprecise and it has caused deaths. Caffeine tablets at 200mg each are cheap, safe, and precise. You can split them for 100mg if needed.
I take 150–200mg 20–30 minutes before training. If you are caffeine-sensitive, start at 100mg.
- ✅ Cheapest energy boost available — 100 tablets for under £5
- ✅ Precise dosing — no measuring needed
- ✅ No flavouring or fillers
- ❌ No “feel” of mixing a powder pre-workout if that motivates you
Buy Caffeine Tablets on Amazon →
2. L-Citrulline Powder — The Pump Ingredient
Citrulline malate is the most common form in pre-workouts (citrulline + malic acid). Pure L-citrulline is more cost-effective — you need less of it to hit the same citrulline dose, and the malic acid evidence is weak anyway.
Clinical dose: 6g of L-citrulline (or 8g citrulline malate 2:1). Most commercial pre-workouts contain 2–4g. That is why the pumps are mediocre.
- ✅ Full dose pumps — vasodilation you can actually feel
- ✅ Reduces muscle soreness
- ✅ Improves reps to failure in endurance sets
- ❌ Slightly sour taste — mix in juice or a shaker
3. Beta-Alanine Powder — The Endurance Ingredient
Beta-alanine is the ingredient that causes the tingling sensation (paresthesia) in commercial pre-workouts. That tingle is not harmful — it is just the compound doing its job. Most people find it disappears after a few weeks of use.
The clinical dose is 3.2g per day. Most commercial pre-workouts contain 1.5–2g — just enough to cause the tingle and make you feel like it is working, but not enough for the actual endurance benefit.
- ✅ Proven to extend muscular endurance in 60–240 second efforts
- ✅ Reduces lactate accumulation
- ✅ Cheap in bulk powder form
- ❌ Tingling sensation for first few weeks
- ❌ Takes weeks of loading to see full effect
4. Creatine Monohydrate — The Strength Ingredient
Creatine is not really a “pre-workout” ingredient in the traditional sense — it works via daily loading, not from a single dose. But since you are already measuring powders, add 5g to your pre-workout shake daily.
The best value creatine in the UK is from Nutrition Geeks or MyProtein. Both are pure monohydrate with no additives.
- ✅ Best-researched strength supplement ever studied
- ✅ Improves power output, rep count, muscle recovery
- ✅ Cheap — ~£4–5 per month
Optional Add-Ons
L-Tyrosine (500mg–1g) — Mental Focus
L-tyrosine is a precursor to dopamine and noradrenaline. It is excellent for maintaining focus under stress, sleep deprivation, or high-volume training. Stack it with caffeine for a noticeably sharper mental edge.
Taurine (1–2g) — Endurance + Hydration
Taurine is found in most energy drinks (including Red Bull). At 1–2g it supports hydration at the cellular level, reduces exercise-induced oxidative stress, and may improve endurance performance. One of the cheapest add-ons available.
How to Mix It
The simplest method: get a protein shaker. Add your powders (citrulline, beta-alanine, creatine), fill with 300–400ml water or juice, shake. Take your caffeine tablet at the same time.
If you want it flavoured: add a small amount of sugar-free squash or a flavoured electrolyte tablet. Total cost change: negligible.
Timing: Take 20–30 minutes before training. Citrulline peaks at around 60 minutes so if you have time, take it earlier.
Total Cost Comparison
| Commercial Pre-Workout | DIY Stack | |
|---|---|---|
| Cost per serving | £0.80–£1.30 | ~£0.25–£0.30 |
| Cost per month (20 workouts) | £16–£26 | ~£5–£6 |
| Cost per year | £192–£312 | ~£60–£72 |
| Ingredient transparency | Often proprietary blends | 100% transparent |
| Clinical doses | Often underdosed | Full clinical doses |
Annual saving: £120–£240. That is enough to pay for a gym membership.
Frequently Asked Questions
Is DIY pre-workout safe?
Yes, when you use reputable brands and stick to established doses. The ingredients in this stack (caffeine, citrulline, beta-alanine, creatine) are among the most studied supplements in existence. Avoid caffeine powder — tablets only.
Do I need all four ingredients?
No. If you want the simplest possible stack: caffeine (200mg) + creatine (5g). That covers energy and strength. Add citrulline and beta-alanine when you want the full formula.
Can I add this to a protein shake?
Yes. Creatine and citrulline mix fine with protein powder. Beta-alanine has a slightly sour taste but is not strong. Caffeine tablet can be taken separately.
Which brands do you recommend?
For powders: Bulk Powders and MyProtein offer consistent quality at good UK prices. For caffeine tablets: Pro Plus or any unbranded 200mg caffeine tablet works fine.
Bottom Line
Stop paying £30 for a tub of underdosed, over-flavoured powder. The DIY approach takes five minutes to set up, costs a quarter of the price, and delivers better results at clinical doses.
Start with caffeine + creatine if you want simplicity. Add citrulline and beta-alanine when you are ready for the full stack.