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Home Weight Loss DIY Supplements: Create Your Own Performance Enhancers at Home

DIY Supplements: Create Your Own Performance Enhancers at Home

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Take control of your supplements while saving money with these homemade performance enhancers.

Fat burner

If you’re looking to increase calorie burn and boost your training, fat burners can be expensive. However, you can make your own cost-effective version using green tea extract and caffeine.

You’ll need…
– 1-2 liters of chilled water
– 8-9 tablespoons of green tea
– 2-3 caffeine tablets

Why: Combine the green tea and water, stir, and let it steep for 4-5 hours or overnight. Strain the tea to remove any leaves, then add 500ml of plain water. Store the mixture in the fridge. To create your homemade fat burner, mix the chilled tea with a peppermint teabag and consume it with a caffeine tablet.

Mass gainer

For those looking to gain size, mass gainers offer extra protein, carbs, and fats. They also contain ingredients like glutamine, creatine, and essential vitamins and minerals.

You’ll need…
– 30g whey protein
– 30g semolina
– 5g creatine
– 1 banana
– ½ avocado
– 2 tablespoons raw cocoa powder
– 3 tablespoons almond meal

Why: Semolina is a high-carb ingredient that is quickly digested and can increase your calorie intake. Just 100g of semolina provides 73g of carbs, helping you reach your calorie goals.

Whey protein

Whey protein is a valuable source of protein, containing 88g per 100g, according to the United States Department of Agriculture.

You’ll need…
– 100g milk powder
– 1 banana
– 1 avocado
– 6-8 strawberries

Why: Milk powder is often overlooked as a protein source, but adding 100g of it to a smoothie provides 26g of protein, as well as vitamin D, B12, and riboflavin. While it may be more challenging to mix compared to whey protein, it still offers a complete form of protein for your pre- and post-workout shakes.

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