A. Measure out the desired amount of powder and mix in with a beverage.
This is the simplest method. However, it should be noted that some powders do not mix very easily, and also that some powders have a taste that is difficult to hide. The best way to hide the taste of most powders is with a beverage high in citric acid such as Kool-Aid. Mixing in with a protein shake can hide the taste of some powders. The amount per ¼ teaspoon is given with each bulk powder, but make note of the fact that ¼ teaspoon is not necessarily the recommended dose for many powders. Sometimes, this is multiple doses, and other times the dose will be much larger. Make sure to establish the standard dosage before using any powder. For more accurate measurement of doses, a scale is recommended, and if you plan on making a lot of your own supplements, it is well worth the investment.
You can take this idea further by mixing powders together. For example, take a 30 day supply of three bulk powders, add them together, and shake thoroughly. You should know how many grams of the mixture you want to take daily by adding up the total daily doses of the powders you used. You can then find out how many grams of the powder there are per teaspoon (or tablespoon, or any other measurement) using a scale, and calculate how many teaspoons you should take daily to get the desired dosage. Note that to get an even mixture, you need to shake up the ingredients quite well, with the container upside down (as some ingredients will tend to settle near the top, and this will help mitigate this). Some powders will clump together and not mix well, but most will mix adequately, and clumps can be broken apart. Because hot spots are possible, this method is not recommended with powders you want to avoid overdosing on, such as stimulants like yohimbine and caffeine. These should be taken separately.
For some ideas for powder mixtures, see the next section of this article.
B. Put the powder in capsules.
This option is useful for those who would rather take pills then mix powder in a drink a few times daily, and is especially convenient if doses are being taken throughout the day. It is also helpful for powders with a strong taste. To put powders in capsules, a Cap Em Quik and empty capsules can be used (these can be found in the capping supplies section of the store). The Cap Em Quik is very easy to use, and with a little practice, it takes 5-10 minutes per 50 capsules. The size 00 capsules are the best deal, as the 000 size capsules hold more but are disproportionately more expensive. If you are not going for pure volume, and want less material per capsule, the size 0 capsules also work well.
To tell how much of the supplement is in each capsule, just divide the quantity of powder used by the number of capsules it took to encapsulate all of the powder. For example, if you use 100 grams of powder, and end up with 180 capsules, there is about 550 mg of powder in each capsule (100 grams divided by 180). Another option is to weigh a few capsules with a scale, and take the average weight minus the weight of an empty capsule. A mixture of powders can also be made as described above and then put into capsules. The easiest way to do this is encapsulate all of the supplements you plan on taking for a certain period of time. For example, mix together a one month supply of each powder you plan on taking, put it all into capsules, then count the capsules and divide that number by 30 to get how many capsules you should take daily.
Trying to get a certain amount of an ingredient per capsule is more difficult, but can be done using a filler and some trial and error. Maltodextrin, or just about any other powder, can be used as filler. Mix the filler and the active substance together in a certain ratio (such as 50/50), and then make some capsules. Then find out the amount of powder in each capsule using one of the methods described above – by weighing the capsules or dividing the amount of powder used by the amount of capsules made. From this you can determine how much active is in each capsule, and then change the ratio of filler to active ingredient accordingly to get the desired amount in each capsule. Once you get an idea of the density of the filler you are using, this process becomes a lot easier.
C. Create an oral solution.
This is primarily useful for powders where small doses are required (such as yohimbine). To create and use an oral solution, you will need an oral syringe (these can be found at most pharmacies), a way of measuring liquid, and information on the solubility of the powder you are using (what it is soluble in, and how soluble it is). Yohimbine HCl is soluble in water, and distilled water as opposed to tap water is recommended. To create an oral solution, put a known amount of powder in a known amount of solvent. For example, adding one gram of yohimbine HCl to 200 mL of water will make a 5 mg/mL solution. This is then easy to dose with an oral syringe. Shaking the solution before each use is recommended.
D. Make a transdermal, sublingual, etc.
Many powders are much more effectively delivered through routes other than oral administration. Depending on the powder, transdermal, sublingual, intranasal, or other delivery methods may be superior to standard oral administration.
Powder mix ideas
Following are some ideas for bulk powder mixtures to get you started. Ingredients can be added in, taken out, and so on to meet individual goals.
- Creatine mix
Now Creatine Powder, 500 g (1/2 container)
Now Dextrose, 2 lbs.
1Fast400 Taurine Powder, 150 g
1Fast400 Alpha Lipoic Acid, 1-2 capsules (taken separately)
This offers 100 servings of 5 g creatine, about 10 g dextrose, 1.5 g taurine, and 300 mg ALA – only the best ingredients, and at about half the price per serving as most "creatine replacement" products. Each serving should be approximately 5 teaspoons.
- Pre-workout mix
Now Calcium Citrate, 8 oz
Now Tyrosine Powder, 4 oz
1Fast400 Acetyl-L-carnitine, 75 g
1Fast400 Caffeine, 1 tablet (taken separately)
This is enough for 50 workouts, and costs about $30. Each serving (a heaping tablespoon) provides 4.5 g calcium citrate, 2.25 g l-tyrosine, and 1.5 g l-carnitine, with the option of additional caffeine (I recommend using tablets for the sake of convenience, as caffeine is so inexpensive to begin with). This blend can also be taken at other times during the day as a mild stimulant. Be aware that this has a strong taste, so I recommend mixing it with sugar free Kool-Aid or something similar to help hide the taste.
- Vitamin/mineral mix
Now Vitamin C, 8 oz
Now B-50 powder, 4 oz
Now Cal Mag Citrate, 16 oz (two containers)
Now Potassium Gluconate, 340 g (1/4 container)
In addition to a good multivitamin, this will give you about all the supplemental vitamins and minerals you need (unless you are megadosing one for a specific health reason), all in bioavailable forms. Four teaspoons contains approximately 2 g vitamin C, 400 mg each of calcium and magnesium, 500 mg potassium, and a large amount of B vitamins (one and a half servings of B-50). Each mix contains about 100 servings.
If you have any questions or comments regarding this article, please email dvdtlsn@bulknutrition.com.
No part of this article may be reproduced in any form without the permission of David Tolson or Mike McCandless.
