The benefits of pre-workout supplements are undeniable: they help you lift more weight, increase your energy levels and get you through those grueling workouts. But if you’re trying to lose weight, you might be wondering if pre-workout is actually the right choice for your goals. Here’s our take on the best natural pre workout for weight loss.

We’ve all been there: you’re working out hard and seeing results, but then one day you notice that your belly has bulged out over your pants. Or maybe it’s not bulging yet, but every time you look in the mirror after a workout you see that little bit of a pudge that wasn’t there before. You’re sure it’s because of what you ate after the gym, but then again… maybe not?

Pre-workout supplements can help with weight loss by increasing metabolism and burning fat while exercising. But there are also some things to consider when choosing one of these products and making sure it’s right for your body type and goals!

Right here on Buy and Slay, you are privy to a litany of relevant information on what do pre-workout supplements do?, best pre workout for weight loss female, best pre workout for weight loss male, and so much more. Take out time to visit our catalog for more information on similar topics.

Homemade Pre Workout For Weight Loss

Pre-workout drinks are essential to boost energy levels and offer strength and stamina while you are exercising. Post-workout drinks help repair wear and tear of muscles and replenish glycogen stores to fuel the body.

Commercial workout drinks are loaded with unreasonably high amounts of caffeine and contain harmful ingredients that may deteriorate your health in the long run. Hence, opt for homemade drinks.

The natural sugars, antioxidants, and dietary fiber in homemade pre- and post-workout drinks will help keep you energized and improve your overall health. In this article, we have listed 12 best homemade pre- and post-workout drinks to improve your energy levels. Take a look.

12 Best Homemade Pre- and Post-Workout Drinks

All these homemade juices are excellent options for pre-workout drinks. They boost energy and increase exercise performance. These juices can also be used as post-workout drinks by adding homemade roasted dal powder, pea protein powder, or oats powder to increase their protein content and aid muscle recovery. 

1. Beetroot Juice


  • 1 beetroot, peeled and chopped
  • 1 tablespoon lime juice
  • A pinch of pink Himalayan salt

How To Prepare

  1. Blend the beetroot and transfer it to a glass.
  2. Add lime juice and pink Himalayan salt to it.
  3. Stir well and drink.

Why This Works

Beetroot is one of the healthiest vegetables and loaded with nutrients. Beetroot juice contains nitrate, which improves exercise performance. Nitrate is converted into nitric oxide (NO) in the body. Nitric oxide helps in vasodilation (increases the length and width of blood vessels), improves blood flow, and increases muscle contraction. This sweet veggie provides energy and tastes great when mixed with lime juice and Himalayan salt.

2. Chia Berry Juice


  • ½ cup strawberries
  • ½ cup blueberries
  • A handful of mint leaves
  • 1 teaspoon honey
  • 1 teaspoon chia seeds

How To Prepare

  1. Toss the berries and mint leaves into a blender and blend well.
  2. Pour it into a glass.
  3. Add honey and chia seeds to it.
  4. Stir well and drink.

Why This Works

Berries are loaded with antioxidants and contain natural sugars. The polyphenolic content of blueberries have antioxidative effects and suppress  post-exercise muscle fatigue. A study in Korea on runners showed that supplementation with blueberries increased exercise performance effectively (3). Chia seeds are good sources of protein and dietary fiber.

3. Coffee


  • 1 ½ teaspoons instant coffee
  • 1 cup hot water

How To Prepare

  1. Add hot water to the cup containing the coffee powder.
  2. Stir well and sip.

Why This Works

Coffee is a rich source of caffeine, an energizer. Caffeine is not harmful when taken in limited amounts. However, it is present in high quantities in energy drinks, which might affect your health. A study showed that drinking tea or coffee in limited amounts improves physical activity and energy levels and reduces fatigue.

4. Green Tea


  • 1 teaspoon green tea leaves
  • 1 cup water

How To Prepare

  1. Pour a cup of water into a saucepan and let it come to a boil.
  2. Switch the burner off and let the water cool down for about 3 minutes.
  3. Add the green tea leaves and steep for 3 minutes.
  4. Strain the tea into a cup.

Why This Works

Green tea is loaded with antioxidants and a small amount of caffeine. Having it about an hour before working out will provide energy and also prevent you from feeling tired and hungry. A study in the Scandinavian Journal of Medicine & Science in Sports showed that green tea extract improved exercise performance and increased whole body fat utilization during a workout.

5. Coconut Water


  • 300 mL coconut water
  • 2 tablespoons chopped coconut

How To Prepare

  1. Add the chopped coconut to the coconut water and stir well.
  2. Refrigerate it (if you have time and there is a perfect climate outside).
  3. Enjoy a chilled drink after your gym session.

Why This Works

Coconut water is a natural electrolyte that helps replenish the lost salts and balances the electrolyte concentration in your body. Studies found that drinking coconut water could be very effective in rehydrating the body after exercise.

6. Cherry Lemonade


  • ½ cup chopped cherry
  • ½ cup lime juice
  • 1 teaspoon honey
  • ¼ teaspoon fennel seed powder

How To Prepare

  1. Toss the chopped cherries and a little amount of water into a blender. Blend well.
  2. Pour it into a glass and add honey, lime juice, and fennel seed powder.
  3. Stir well before drinking.

Why This Works

A single cup of cherries (138 g) provides many nutrients (8). Studies show that the antioxidant and anti-inflammatory properties of cherries may provide relief from post-exercise injury and lead to faster muscle recovery (9). Adding lemonade to makes it a perfect homemade pre-workout drink.

7. Orange Energizer


  • 1 cup chopped orange
  • ¼ cup green grapes
  • 2 tablespoons lime juice
  • ½ teaspoon roasted cumin seed powder

How To Prepare

  1. Toss the chopped orange and green grapes into a blender. Blend well.
  2. Pour it into a glass. Add lime juice and powdered roasted cumin seeds.
  3. Stir well and drink.

Why This Works

Oranges and lime juice are good sources of vitamin C. Grapes are loaded with natural sugars, thereby providing glucose to your body, which you need before exercising. A study concluded that purple grape juice improved the performance of runners by increasing time-to-exhaustion due to its high antioxidative and anti-inflammatory effects. Consume this drink 30-60 minutes before you go to the gym.

8. Pomegranate Passion


  • ½ cup pomegranate
  • 2 tablespoons passionfruit pulp
  • 1 teaspoon honey

How To Prepare

  1. Blend the pomegranate and passionfruit in a blender.
  2. Pour the mixture into a glass.
  3. Add honey and mix well.

Why This Works

A review study states that drinking pomegranate juice enhances exercise performance and post-exercise recovery (13). Drink it 30 minutes before hitting the gym to stay active and agile.

9. Watermelon Energizer


  • 1 cup watermelon
  • 1 cup coconut water
  • A pinch of pink Himalayan salt
  • 1 tablespoon lime juice

How To Prepare

  1. Toss the watermelon into a blender.
  2. Blend well and strain the seeds.
  3. Add coconut water, lime juice, and pink Himalayan salt.
  4. Stir well and drink up.

Why This Works

This drink is loaded with natural sugars and is rich in bioavailable compounds like lycopene and vitamins A and C. It is also an electrolyte balancer. A study on 20 male cyclists supplemented with watermelon puree over two weeks showed that it enhanced endurance exercise performance and increased post-exercise antioxidant levels. Consume it 45 minutes before working out or 5-10 minutes after workout.

10. Banana Apple Juice


  • 2 large banana
  • ½ cup chopped apple
  • 1 tablespoon honey
  • ½ cup milk or water (You can replace cow milk with almond milk if lactose intolerant.)

How To Prepare

  1. Wash the bananas and apple and pat them dry.
  2. Peel the bananas and cut into slices. Peel and cut the apple into half. Cut one half into medium-sized pieces and store the other half.
  3. Add the banana chunks, apple pieces, and honey in a blender jar.
  4. Add milk. (You can also use water to make it a low-calorie juice).
  5. Blend all ingredients until you obtain a smooth puree.
  6. Check the consistency. If it is too thick, add more milk to dilute it and blend it again for 5 seconds.
  7. Pour it into serving glasses, garnish with a banana wheel, and serve.

 Why This Works

Banana is a versatile fruit loaded with vitamins and minerals along with high-energy carbs. One medium banana (around 118 g) gives 27 g of carbs, 3.1 g dietary fiber, and 105 kilocalories. Having bananas before and during prolonged and intensive exercises can help increase exercise performance.

11. Grapefruit Pre-Gym Drink


  • 1 grapefruit
  • 1 cup chopped sweet lime
  • 1 teaspoon honey
  • ½ teaspoon black salt

How To Prepare

  1. Toss the chopped sweet lime and grapefruit into a blender and blend well.
  2. Pour the juice into a glass.
  3. Add honey and black salt to it.
  4. Stir well before drinking.

Why This Works

This drink is a great source of water, electrolytes, and natural sugars. It will keep you energized and hydrated (100 g grapefruit contains 88 g of water) while doing exercise. Consume it 60 minutes before working out.

12. Coconut Spirulina Energy Drink


  • 1 glass tender coconut water
  • 1/2 teaspoon spirulina powder

How To Prepare

  1. Mix spirulina powder with a glass of fresh tender coconut water.
  2. Stir well and drink up.

Why This Works

The polysaccharides and essential fats in spirulina are absorbed rapidly by the body and help in releasing energy. Spirulina also aids the growth of Lactobacillus bacteria (gut-friendly bacteria), which enable the production of vitamin B6 and release energy. When combined with coconut water, spirulina restores hydration levels and maintains electrolyte balance.

These are the best homemade energy drinks to charge yourself before and after going to the gym or working out at home. But why choose homemade energy drinks over marketed ones?

Readymade Vs. Natural Energy Drinks

The market is flooded with readymade energy drinks, and all of them claim to keep you energized all through your gym session. But experts recommend skipping the store-bought ones and making some natural pre- and post-workout energy drinks at home. Here’s why you should choose natural energy drinks over the readymade ones:

  • Natural energy drinks contain less sugar (mainly fructose). As they are homemade, you can easily alter their sugar content as per your requirements.
  • They do not contain more than 8% of carbohydrates, which eventually aids weight loss.
  • The sodium content of these natural drinks remains under control, which is essential for people with hypertension.

Hence, it makes perfect sense to make your own workout drink. But there are certain points that you should keep in mind. 

Factors To Consider While Working Out

  • Our body loses a considerable amount of water while working out. It is best to weigh yourself before and after exercise. Drink 16-24 ounces of fluids for every pound lost during exercise.
  • Water is always one of the best choices that you can make. It is even better to have something that contains electrolytes to replenish the water-electrolyte balance in the body. Consume water when exercising moderately for less than 90 minutes. Choose zero to low-calorie electrolyte sports drinks when you exercise moderately for more than 90 minutes.
  • If you exercise longer than usual, choosing a drink packed with protein and carbs within 2 hours after the workout. The carbs help refuel the cells and replenish glycogen stores, while protein helps rebuild muscle tissue.
  • If you have diabetes or are obese, avoid fruit juices as they contain fructose or fruit sugar that leads to an insulin spike.
  • Make sure that you consume the pre-workout energy drink at least 45-120 minutes before exercise (this depends on the person). Experiment with your pre-workout meal timing to see what suits you best.

While there are many packaged drink options available, opting for natural energy drinks for the gym mentioned above would add to your workout benefits better. Homemade and nutritious, these healthy drinks not only help repair the wear and tear of muscles post a strenuous workout, but also help replenish the lost electrolytes and fill you up with vital nutrients. Beetroot juice, chia berry juice, coconut water, cherry lemonade, and watermelon energizer are some of the many options mentioned above that you can explore. Opting for a homemade energy drink helps you avoid the toxic ingredients and rush of added sugar in the readily available packaged energy drinks.

Frequently Asked Questions

Can I drink lemon water during a workout?

Yes, adding lemon water can help you stay hydrated while you sweat out those extra calories.

Can I drink milk after a workout?

Yes – milk, combined with banana or other fruits, can make for a nutritious refill after your workout.

Is it okay to work out on an empty stomach?

No, it is not advisable to work out on an empty stomach as you may feel fatigued quickly. The resultant low sugar and electrolyte levels may also lead to lightheadedness.

Can you take salt and water before a workout?

Yes, any drink with salt and water helps build your reserve of the basic electrolytes. These help balance out any loss due to the excessive sweating.

Should I drink a protein shake immediately after a workout?

Protein helps repair and rebuild your muscles after a workout. Taking a protein shake before and after a workout can help.

Can I eat rice after a workout?

Yes, carbohydrates help replenish the glycogen after intense workouts. Rice, with some lean protein, makes for a good option to have after a workout.

What Do Pre-Workout Supplements Do?

A pre-workout supplement, or more commonly known as a “pre-workout”, is basically a powder drink mix or a pill that contains the necessary ingredients you need to gain improved performance while working out at the gym.

The “pre” in pre-workout means that you should take the supplement beforehand, usually 15 to 30 minutes before you start pumping iron or exercising.

It’s safe to say that no two pre-workout supplements are alike. The reason behind this is that each pre-workout has its own set of ingredients that help in various aspects of physical performance. For example, pre-workout A may offer improved muscle pump and limitless energy while pre-workout B may offer increased metabolism and optimized burning of stubborn fat.

To make the most of pre-workout supplements, you’ll need to take a closer look at the list of ingredients and see if it works with or against your gym goals.

Currently, the best pre-workouts contain any or all of the following ingredients- Citrulline Malate, Betaine Anhydrous, Beta-Alanine, Mucuna Pruriens, N-Acetyl L-Tyrosine and BioPerine. Let’s break down each ingredient and see how they can help burn fat in the quickest way possible.

Best Pre-Workout Ingredients

When you look at the ingredients list of any of the best pre-workout supplements for fat loss these are the ingredients to look for.

Citrulline Malate

Citrulline Malate is a powerhouse when it comes to maximizing your training and recovery sessions. For one, citrulline malate increases blood flow throughout your whole body as it’s one of the main catalysts that convert L-arginine to nitric oxide. Nitric oxide is a known compound that widens the blood vessels, allowing more blood flow, nutrients and oxygen to go where they’re needed.

When blood rushes to your vitals you start experiencing the “pump” and feel invincible, which translates to less fatigue and greater stamina when you need it the most. This leads to better muscle pumps and muscle growth.

Citrulline malate can also unlock the limits that come with overfatigue. As you exercise, your muscles accumulate ammonia and lactic acid, and the greater the buildup, the more you start feeling the burn. While achieving a constant state of burn is good for burning stubborn fat and building lean muscles, it prevents you from reaching your maximum potential.

Last but not least, citrulline malate acts as a compound that allows for better utilization of essential amino acids. The more you can use these building blocks, the better the formation and toning of your muscles, which sets you up for max fat loss potential. This one is a pretty standard pre-workout ingredient for many pre-workout products, for good reason.

Betaine Anhydrous

Unbeknownst to some, Betaine Anhydrous has been making the rounds in the healthcare industry as an excellent heart medicine even before it was introduced in pre-workout supplements.

It’s an all-rounder component that aids in digestion and liver function. Moreover, regular intake of betaine anhydrous significantly reduces the chances of acquiring cardiovascular disease. In the gym, it improves the overall body composition and performance of your muscles.

Betaine anhydrous increases strength as well as fat loss when taken in the right dosages. It has also been shown to reduce muscle fatigue so you can train harder for longer.

Beta Alanine

Beta-alanine is a key amino acid that does a lot of good things for you. Aside from reducing fatigue during strenuous exercise sessions, this compound extends physical endurance considerably, allowing you to train harder and smash plateaus.

The amino acid’s chain of mechanism is its ability to be easily converted into carnosine. As you may know, carnosine directly helps lessen muscle fatigue by reducing lactic acid buildup. In simple terms, you won’t feel the burn as much and therefore, can continue pushing until your muscles give out.

Beta-alanine also provides the tingly feeling you get from pre-workout supplements and has also been shown to increase lean muscle fat and significantly reduce fat in wrestlers.

Mucuna Pruriens

Mucuna Pruriens has been dubbed as a mood enhancing super herb because of its ability to ward off certain diseases and negative mood swings. When you get a pre-workout supplement that contains this bean, be prepared to experience a well-rounded spectrum of benefits that affect muscle, physical well-being, and even a few mental aspects.

Known as dopa bean in some circles, it’s often used in Ayurvedic medicine to improve focus, elevate mood, lower stress levels and increase sexual libido. In short, you get an excellent source of energy, motivation, and sex drive whenever you start taking Mucuna Pruriens.

Dopa bean contains an abundance of L-Dopa, a precursor to dopamine. As you may know, dopamine is a feel-good hormone that prevents anxiety, stress, and unnecessary overeating. When you’re not stressed you tend to not overeat and keep a slim waistline.

N-Acetyl L-Tyrosine

N-Acetyl L-Tyrosine or NALT helps stave off the effects of “brain fog” and stress by working on the many neurotransmitters found in your brain.

First, Tyrosine is one precursor to essential hormones such as thyroid, epinephrine, norepinephrine and dopamine. Pre-workout supplements that contain NALT act as a sort of nootropic to keep you working calm and steady during times of extreme stress, i.e., fatigue from working out, post-workout recovery, etc.

Users of NALT supplement can concentrate and focus more each workout session, which really adds to the pump and overall results. Higher workout efficiency means more fat burned, and more fat burned equals a slimmer, fitter you.


Bioperine is an oft-overlooked component in pre-workouts, but don’t underestimate what it can do.

BioPerine is a trademarked name for Piperine, which comes from Piper longum L and Piper Nigrum L. It’s a sort of synergistic ingredient that works very well when combined with other ingredients in this list.

For one, Bioperine improves the absorption rate of nutrients that you consume via bioenhancement. It’s one of the best components for losing weight as it naturally encourages thermogenesis, a process that increases your body’s internal temperature and breaks down fat cells.

When combined with regular exercise, you’ll be able to lose weight at a faster pace and achieve your goal sooner.

You also get a stronger immune system, improved memory, and heightened mental skills in the process. It’s too good to pass up, especially if you’re on a weight loss program.

What To Avoid In A Pre-Workout Supplement

Now that you know what to look for, here are some no-no’s when you’re choosing the right pre-workout supplement for maximum weight loss.

Under-Dosed Ingredients. It’s essential to have the dosage for each ingredient just right to get 100% potency. Under-dosing can save the product manufacturer money at the expense of user experience. Moreover, under-dosed ingredients may not work for those with larger bodies.

Artificial Flavoring and Colors. Anything artificial is bad for your body and health. What’s worse is the fact that artificial compounds can interfere with the mechanisms of the ingredients as they’re absorbed in your system. Stay away from supplements that contain artificial elements and stick to all-natural, organic compounds for peace of mind.

Proprietary Blends. Unscrupulous companies often put their ingredients under a unique proprietary blend, but there’s more to it than trade secret. It’s a marketing scheme that hides potentially dangerous, artificial or risky compounds they couldn’t list; otherwise, users would shy away from the supplement. Do thorough research and find the exact list of ingredients before buying pre-workout supplements.


We hope this article answers everything you need to know about pre-workout supplements for weight loss. Follow our guide, pick the best pre-workout on the list, and you’ll be sure to reach your fat-burning goals!

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