I’m just gonna jump right in to the list of ingredients in the DIY Pre-workout and what they do and why I chose them. As always please consult your Dr. before starting any exercise, diet or supplement regimen.

1. BRICKHOUSE K.A.C. COFFEE

The base of your DIY pre-workout is going to be Brickhouse K.A.C. Coffee. Sure you could use any coffee but imagine this, you’re starving and you can go into your favorite restaurant and eat your favorite meal or you can eat a shit salad. Simply put, our coffee is just better. Plus you’ll be supporting the page. Now that that’s out of the way, there are 2 main reasons we are using coffee. The first is for the caffeine. This is going to get you moving. Obvious right? The second reason is always over looked and it is that coffee is a phosphodiesterase inhibitor. I know that looks like a big ass word I just made up but simply put it prevents the inactivation of your body from burning fat. It is basically allowing your body to release fat so it can be burned instead of your body holding on to it. There’s actually a dopamine affect as well. This is why you feel so damn good after drinking coffee. Now depending on your caffeine tolerance, you can choose from regular drip brew all the way up to cold brew which will have the most amount of caffeine per oz.

2. CITRULLINE MALATE

Citrulline is the “PUMP” part of the DIY pre-workout. What citrulline does in the body is it converts into L-arginine and then into nitric oxide. Now to break this down even more, nitric oxide causes vasodilation allowing for more oxygen and nutrients to be delivered to your muscles aiding in repair after the workout. It also plays a role in the removal of ammonia from the blood, a compound shown to cause exercise related fatigue. Studies have also shown improved power output, exercise performance and oxygen consumption, not to mention the SICK PUMPS BRO! As far as dosing goes, the research shows that 6-8 g of citrulline malate yield the best results taken about 30 min to 1 hr before training.

3. BETA ALANINE

Beta Alanine is the performance boosting part of the DIY Pre-Wrokout. The reason I chose Beta Alanine is that it helps produce Carnosine. Now let me explain why. When you are flexing or moving your muscles to lift weights, do sprints or any movement for that matter, your body needs energy and that comes in the form of ATP (Adenosine Triphosphate) which your body produces and that’s a good thing but when you train hard and long the process of creating ATP creates an influx of hydrogen and when there is a lot of hydrogen the muscle gets super acidic. This is that burn you can’t push past when you’re deep into a set. Carnosine helps neutralize the acid, but we run out of it fast. This is where Beta Alanine comes in. Beta Alanine is critical to the production of Carnosine and that means more stamina during training. Studies have shown people getting up to a 20% increase in stamina just from Beta Alanine. Studies have also shown to increase muscle Carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

Dosing

• As far as the Coffee goes, that depends on your caffeine tolerance so I would play with the dosing. Remember that Our K.A.C. Coffee has more caffeine in it than normal coffee so a strong cup should do the trick.
• Citrulline Malate: 6-8 g have been shown to yield the best results.
• Beta Alanine: 3-5 g is a good place to start.
• You can purchase the Citrulline and the Beta Alanine on amazon for pretty damn cheap and they will last for months.
• I know these numbers are vague but everyone is different and therefore you will react differently. I suggest starting low and working your way up and of course, as stated above please make sure you see a Dr. before starting any diet/supplement regimen. DON’T BE STUPID!

Final Thoughts

Most pre-workouts are not properly dosed and have fillers that are useless and when they are properly dosed you end up paying with your rent check just to get them. This DIY Pre-Workout will solve both problems. If you are on a fasting diet or Keto this will not break your fast or throw you out of Ketosis.

If you like this article please show your support by sharing with your fit friends and grab a bag of our artisan Kick-Ass Colombian Coffee. You won’t be disappointed.

Until then, Train Hard, Recover Strong and always remember,THE ONLY THING STOPPING YOU IS YOU!!!

-Jack DiBenedetto