Save dollars and have greater quality control over your supplements with these household performance enhancers.


Fat burner

Designed to help you torch more calories while you’re at rest and energize your training, fat burners come in thousands of varieties. The main ingredients that feature are generally green tea extract and caffeine, which unto themselves are actually very cost effective.

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

Why: Add the green tea to the water, stir and let it sit for 4-5 hours or overnight. Strain the tea so no leaves remain then add 500ml of plain water. Pour into a container and keep in the fridge. Mix with a peppermint teabag and team it with a caffeine tablet to start your homemade fat burner.


Mass gainer

The big brothers of protein shakes, these are loaded with extra protein, carbs and fats. With this, you’ll get a host of added size-building trimmings such as glutamine, creatine, essential vitamins and minerals that work to absolve you of spaghetti arms.

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

Why Semolina is one of the richest carb sources you can get and is fast digesting. A mere 100g of it will give you 73g of carbs which will bump up your calorie intake.


Whey protein

Ever see the watery stuff that appears in your yogurt tub? Well, it’s whey and it’s loaded with a valuable 88g of protein per 100g, according to the United States Department of Agriculture.

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

Why Few people use milk powder, but adding 100g of it into a smoothie will give you 26g of protein and healthy serves of vitamin D, B12 and riboflavin. It’s not as easy to mix as whey so you will need a blender, but you will get a very complete form of protein that’ll work just as well as whey as a before-and-after shake.