Build your own pre-workout.
Skip the scoop. Pick your caffeine, your dose and your extras.
Drizz: 65 mg of green tea caffeine per squeeze, with L-theanine. Zero sugar, no powder.
The short answer
How to make your own pre-workout
To make your own pre-workout, split it into pieces you control. Most people take pre-workout for the caffeine, so start there: research supports 3 to 6 mg per kg of body weight, and possibly as little as 2, taken 30 to 60 minutes before training. Add creatine daily if you lift, and beta-alanine only for hard 1 to 4 minute efforts. Drizz Energy Drops cover the caffeine: 65 mg per squeeze, in any drink.
Build your own
Your pre-workout, piece by piece.
Take what works, when it works. Skip the rest.
| The piece | What it does | When | How much |
|---|---|---|---|
| Caffeine In Drizz |
The part you feel. More alert, and hard efforts feel a bit easier. | 30 to 60 minutes before, only on days you want it. | 1 to 3 squeezes of Drizz (65 to 195 mg). Start with 1. Guest et al., JISSN (2021) |
| L-theanine In Drizz |
Paired with caffeine in studies, it helped focus and accuracy. | Comes with the caffeine. | Already in every squeeze of Drizz. Owen et al., Nutritional Neuroscience (2008) |
| Creatine | Supports strength and power training. It works by building up over time, not by the scoop. | Every day, rest days included. | 3 to 5 g a day is the usual dose in research. Follow your product's label. Kreider et al., JISSN (2017) |
| Beta-alanine (optional) | Helps in hard efforts of about 1 to 4 minutes, like intervals and Hyrox stations. The tingle is a harmless side effect, not the part that works. | Daily for at least 2 to 4 weeks. It builds up, so one scoop on gym day isn't how it works. | Studies use 4 to 6 g a day, split into smaller doses to cut the tingle. Skip it if you mostly lift or run easy. Trexler et al., JISSN (2015) |
| Water | Carries everything. Drizz is unflavored, so your drink tastes the same. | Before and during. | Your bottle, your electrolytes, whatever you already drink. |
Creatine and beta-alanine aren't in Drizz. Buy them plain and follow the label. The studies linked here did not test Drizz.
Three builds to start with
-
Morning run or class
1squeeze- 1 squeeze of Drizz in your water bottle
- Your usual water or electrolytes
- Nothing else needed
Light enough for a 6am start.
-
Lift day
2squeezes- 2 squeezes of Drizz, 30 to 60 minutes before
- Your daily creatine
- Water
About 2 mg per kg for a 140 lb person.
-
Intervals or Hyrox
3squeezes- Up to 3 squeezes of Drizz
- Daily beta-alanine, if you've taken it for weeks
- Electrolytes
3 squeezes is the most Drizz in 24 hours.
Pick your dose
One, two or three.
A scoop is one size for every day. A squeeze lets you match the caffeine to the workout.
Start with one. No more than 3 squeezes in 24 hours.
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Build your own vs the tub
Your rules, not the scoop's.
| Build your own | The tub | |
|---|---|---|
| Caffeine | 65 mg steps, 1 to 3 squeezes | Fixed scoop, 254 mg on average |
| Rest days | Skip the caffeine, keep your daily creatine | Scoop or nothing |
| The tingle | Only if you add beta-alanine | Built into many formulas |
| Flavor | Your drink, unchanged | The tub's flavor |
| What you carry | A 2 oz bottle that clips to your bag | Tub, scoop and shaker |
Average caffeine from Jagim et al., Nutrients (2019), a review of the 100 best-selling pre-workouts.
The research
What the studies actually say.
The big scoop, the tingle and the timing, checked against the research.
-
254 mg
of caffeine per serving, on average, in the 100 best-selling pre-workouts. 86% of them contained caffeine.
-
3 to 6
mg of caffeine per kg of body weight is the range that helps exercise performance, usually taken about an hour before. Lower doses may work too, possibly as low as 2 mg/kg.
Guest et al., Journal of the International Society of Sports Nutrition (2021)
-
6 of 15
pre-workouts tested in Australia listed caffeine on the label. Measured caffeine ran from 91 to 387 mg per serving.
-
4 to 6 g
of beta-alanine a day, for at least 2 to 4 weeks, is what studies use before it helps. The tingle is harmless, and a slow-release form that barely tingled worked just as well.
Trexler et al., JISSN (2015)Varanoske et al., Amino Acids (2019)
-
6 hours
before bed, 400 mg of caffeine still cut sleep by more than an hour, and people didn't notice. Late workouts call for a smaller dose.
-
400 mg
a day is the FDA's figure for an amount not generally linked to negative effects in healthy adults. Count every source, not just your pre-workout.
These studies look at caffeine, beta-alanine and pre-workout products in general. They did not study Drizz, and their authors don't endorse it.
Meet Drizz
The caffeine piece, in a squeeze.
Unflavored Energy Drops: no powder, no shaker, no tub.
- 65 mg of caffeine from green tea per squeeze, with L-theanine and taurine.
- Zero sugar.
- Goes into water, electrolytes or any drink you already like.
- 15 servings per bottle. Clip it to your gym bag.
At your door in two days with Prime.
Questions
Pre-workout questions, answered.
Can I make my own pre-workout?
Yes. Most of what you feel from a pre-workout is the caffeine, so start with a caffeine dose you choose, like 1 to 3 squeezes of Drizz. Add creatine daily if you lift, and beta-alanine only if you do hard 1 to 4 minute efforts.
Is there a pre-workout without beta-alanine?
Yes, build your own. Drizz has no beta-alanine, so there's no tingle. Beta-alanine only helps after weeks of daily use and mostly in hard 1 to 4 minute efforts, so plenty of people skip it.
Why does beta-alanine make you itch or tingle?
It's a harmless side effect called paresthesia, and bigger single doses make it stronger. Splitting the dose or using a slow-release form cuts it down. The tingle is not the part that improves performance.
How much caffeine should I take before a workout?
Research supports 3 to 6 mg per kg of body weight, and lower doses may work, possibly as low as 2 mg/kg. For a 140 lb person, 2 mg/kg is about 2 squeezes of Drizz. Never go past 3 squeezes in 24 hours.
How long before a workout should I take caffeine?
About 30 to 60 minutes before. Caffeine peaks in your blood somewhere between 30 and 120 minutes after you take it.
What's a good low-caffeine pre-workout?
One squeeze of Drizz is 65 mg, about a quarter of the 254 mg average in best-selling pre-workouts. You can stop there or add a second squeeze on harder days.
Will a pre-workout keep me up at night?
It can. In one study, 400 mg of caffeine taken 6 hours before bed still cut sleep by more than an hour. For evening workouts, use 1 squeeze or skip the caffeine.
Does Drizz have creatine or beta-alanine?
No. Drizz is caffeine from green tea with L-theanine and taurine, and zero sugar. If you want creatine or beta-alanine, buy them plain and add them yourself.
What do I mix Drizz into?
Water, sparkling water, your electrolyte drink or any cold drink. Drizz is unflavored, so it won't change the taste.
Where can I buy Drizz Energy Drops?
On Amazon, and here on drizzdrops.com.
Still have one? Email us at hello@drizzdrops.com
Skip Drizz if:
- You're under 18.
- You're pregnant or breastfeeding.
- You're sensitive to caffeine, or a doctor told you to avoid it.
- You have a heart condition or take medication that interacts with caffeine. Ask your doctor first.
- You already had a pre-workout or energy drink today. Count all your caffeine.
This guide is general information, not medical or training advice. If you have a health condition, ask your doctor before adding caffeine or supplements.
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