Making bodybuilding supplements at home is simpler than you might think. In fact, making supplements yourself ensures that you know exactly what is in the mixture and how much of each ingredient it includes. According to "Homemade Supplement Secrets" author Jeff Anderson, many supplement companies do not include functional amounts of each ingredient in their formulas. The worst offenders intentionally mislead customers with before and after photos, outrageous claims and flashy marketing.
Fat Burner
Step 1
Start with a base of 200 mg of caffeine and green tea extract containing 300 mg of EGCG per serving. This combination increases metabolic rate for more fat burning, says "Homemade Supplement Secrets" author Jeff Anderson. Caffeine pills are relatively inexpensive, but you can also drink two cups of strong coffee to get the same amount. If you cannot take stimulants, simply skip the caffeine and purchase decaffeinated green tea extract.
Step 2
Add 2 to 3 gram of L-carnitine, taken three times per day, such as before meals or pre- and post-workout. In addition, take 1 or 2 grams of fish oil up to three times daily with meals. For an even bigger fat burning boost, take an additional 2 grams of CLA or conjugated linoleic acid with each ofyour meals.
Step 3
Add some extra supporting ingredients for increased fat burning, says Jim Stoppani in the Muscle & Fitness article "Supplements 101." Take 25 to 50 mg of forskolin up the three times daily. Also add 100 to 500 mg of beta-phenylethlamine up to two times daily. For an inexpensive fat burning boost, take 1/4 tsp of cayenne pepper 30 minutes before meals.
Pre-Workout Supplement
Step 1
Start with the combination of creatine monohydrate and beta-alanine, which make potent strength and performance boosting supplements, according to Stoppani. Take 3 to 5 grams of creatine and 1.5 to 3 grams of beta-alanine 30 to 45 minutes before your workout.
Step 2
Add 5 g BCAAs or branched-chain amino acids, 20 to 30 g of waxy maize, 3 to 5 grams of L-glutamine and 1 tbsp of MCTs or medium-chain triglycerides. This blend of ingredients helps to fuel workouts and decrease muscle breakdown during your workouts, according to Anderson.
Step 3
Add an NO or nitric oxide boost to your pre-workout mix. Take 3 to 5 grams of L-arginine or any one of its similar analogs, such as arginine alpha-ketoglutarate, arginine malate or arginine elthyl ester. Add 1 to 3 grams of L-citrulline, 50 to 100 mg of pycmogenol and 250 mg of pomegranate extract. According to the Muscle & Performance article "Everything You Need to NO" by Jordana Brown, this blend improves energy, increases muscle pump and burns fat.
Post-Workout
Step 1
Start with 30 to 50 g of whey protein and 60 to 100 g of dextrose, maltodextrin or waxy maize starch. These are the basic macronutrients needed to recover from your workout. The fast-digesting carbs and proteins spike the hormone insulin to repair muscles faster, according to the Muscle & Fitness article "The Carbo Rater."
Step 2
Add two recovery enhancing ingredients for faster muscle repair and less soreness. Take 5 grams of creatine monohydrate along with 5 to 10 grams of l-glutamine. This blend can be taken with the pre-workout formula, which also includes creatine and glutmine.
Step 3
Add BCAAs and casein protein to further enhance post-workout recovery. BCAAs bypass the normal path of protein digestion, allowing them to begin the process of muscle recovery almost immediately, says "Natural Anabolics" author Jerry Brainum. Meanwhile, the slow-digesting milk protein known as casein inhibits muscle breakdown and has been shown to enhance muscle recovery when paired with whey protein.
Tips and Warnings
- Purchase all supplement ingredients from a trusted company or wholesaler. For example, Pure Bulk tests all of their supplement ingredients for purity and potency.
- Never begin taking any supplement without first consulting with your doctor.
Things You'll Need
- Caffeine pills
- Coffee
- Green tea, containing 300 mg EGCG
- Fish oil
- CLA
- L-carnitine
- Forskolin
- Beta-phenylethylamine
- Cayenne
- Creatine
- Beta-alanine
- BCAA
- L-glutamine
- L-arginine
- L-citrulline
- Pycnogenol
- Pomegranate extract
- MCT
- Whey protein
- Dextrose
- Maltodextrin
- Waxy maize
- Casein protein
References
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Elements of a Stack;" Jim Stoppani
- Muscle & Performance; "Everything You Need to NO;" Jordana Brown, January 2010
- "Natural Anabolics;" Jerry Brainum; 2006
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "The Carbo Rater;" Jordana Brown
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