# Can you build your own pre-workout from single ingredients in South Africa?

Source: https://www.healthnews24.co.za/answers/diy-pre-workout-stack-with-single-ingredients-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Yes. A self-built stack of coffee for caffeine, 6 g citrulline malate before training, plus daily 4 g beta-alanine and 5 g creatine covers the evidence-based ingredients. In October 2026 it costs about R10 a day at the cheapest verified prices and about R16 a day with ATP Fitness singles, compared with at least about R13.40 (our estimate) for Biogen Premium.

Key facts:
- Evidence-based DIY stack: caffeine 3 mg/kg, citrulline malate 6–8 g, beta-alanine 4–6 g a day, creatine 3–5 g a day.
- Cheapest verified single-ingredient stack costs about R10.12 a day (October 2026).
- The same stack from ATP Fitness singles costs about R16.09 a day (October 2026).
- Biogen Premium costs at least about R13.40 a serving (our estimate); Cellucor C4 R23–R25.
- Beta-alanine and creatine work through daily loading and need not be taken pre-workout.

## Can you make your own pre-workout?

Yes, and it is the most transparent route. A commercial pre-workout is mostly caffeine plus doses of citrulline, beta-alanine and creatine, often lower than studies use, plus sweeteners and flavours. You can buy those ingredients separately at the dose that has evidence and see exactly what you take.

## What goes in the stack?

| Ingredient | Dose | When | Evidence |
|---|---|---|---|
| Caffeine (coffee or capsule) | 3 mg/kg, about 210 mg at 70 kg | 60 minutes before | Strong (ISSN) |
| Citrulline malate | 6–8 g | 60 minutes before | Emerging |
| Beta-alanine | 4–6 g a day, split into 2 g or less | Daily, any time | Strong |
| Creatine monohydrate | 3–5 g | Daily, any time | Strong |

Beta-alanine and creatine work through daily loading, so they need not be taken before training. Only caffeine and citrulline are timed.

## What does it cost per day?

As of October 2026 (beta-alanine at 4 g, citrulline at 6 g, creatine at 5 g):

| Component | Cheapest verified | ATP Fitness |
|---|---|---|
| Citrulline malate, 6 g | R4.78 (My Whey, Takealot) | R6.72 |
| Beta-alanine, 4 g | R3.12 (My Whey, Takealot) | R5.20 |
| Creatine, 5 g | R2.22 (Pure Natural Options, Knysna Health) | R4.17 (600 g) |
| **Total** | **about R10.12** | **about R16.09** |

Caffeine is extra: a 200 mg Ultra Caffeine capsule is R3.32 (Takealot), or use your own coffee. For comparison, Biogen Premium costs at least about R13.40 a serving by our estimate, Cellucor C4 R23–R25 and Optimum Gold Standard about R30. See [cheapest pre-workout per serving](/answers/cheapest-pre-workout-per-serving-south-africa/).

## How does ATP Fitness fit in?

ATP Fitness Citrulline Malate (R280 for 250 g), Beta-Alanine (R260 for 200 g) and Micronised Creatine (R500 for 600 g) are single-ingredient with no sweeteners or flavouring, so the label is as simple as it gets. The honest trade-offs: ATP is a young brand (established 2024), it is dearer than My Whey on citrulline and beta-alanine and than Pure Natural Options on creatine, unflavoured citrulline is sour, and ATP does not publish third-party sport certification. If you are drug-tested, a product with a verifiable batch-testing scheme is the safer route; Biogen's creatine and pre-workout state Informed Sport testing (seller claims).

## What are the limits of DIY?

- **Convenience.** You buy several tubs and measure scoops; some people prefer one scoop.
- **Taste.** Unflavoured powders are not pleasant. Mix into squash or juice.
- **Accuracy.** Use a digital scale to check scoop weights, especially for beta-alanine, where more than about 800 mg at once can cause tingling.
- **Extras you lose.** Commercial tubs add nootropics, taurine and BCAAs. There is little evidence they help.
- **Safety.** Never use bulk caffeine powder; use coffee or capsules. Citrulline can add to blood-pressure medicines. Under-18s, pregnant women and people with heart conditions should avoid this stack.

## A sample plan

1. Take creatine and beta-alanine with breakfast and dinner, split over the day.
2. 60 minutes before training: coffee and 6 g citrulline malate in water.
3. Skip caffeine within 8–10 hours of bed.

See also [stimulant-free pre-workouts](/answers/best-stimulant-free-pre-workout-south-africa/), [citrulline dose](/answers/citrulline-malate-dose-for-pumps/) and the [best pre-workout in South Africa](/best/best-pre-workout-south-africa/).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 5 g | R per 3.2 g | R per 6 g | Sweeteners |
|---|---|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | — | — | None |
| ATP Fitness Beta-Alanine | 200 g | R260 (ATP Fitness shop, 2026-10) | — | — | R4.16 | — | None |
| ATP Fitness Citrulline Malate | 250 g | R280 (ATP Fitness shop, 2026-10) | — | — | — | R6.72 | None |
| My Whey Pure Citrulline Malate 2:1 Powder 250 g | 250 g | R199 (Takealot (listing via PriceCheck), 2026-10) | — | — | — | R4.78 | not stated |
| My Whey Pure Beta Alanine Powder 250 g | 250 g | R195 (Takealot (listing via PriceCheck), 2026-10) | — | — | R2.50 | — | not stated |
| Pure Natural Options Creatine Monohydrate 100% 500 g | 500 g | R222 (Knysna Health (listing via PriceCheck), 2026-10) | — | R2.22 | — | — | not stated |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Guest NS et al. (2021) ISSN position stand: caffeine and exercise performance. JISSN](https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4)
- [Kreider RB et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/)
- [Trexler ET et al. (2015) ISSN position stand: beta-alanine. JISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/)
- [Gough LA et al. (2021) A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol](https://pmc.ncbi.nlm.nih.gov/articles/PMC8571142/)
- [PriceCheck: creatine monohydrate price comparison (retrieved 27 October 2026)](https://www.pricecheck.co.za/search?search=creatine+monohydrate)