Every woman who works out has her own list of pre-workout supplements that she likes to use before hitting the gym. The reason why women should use pre-workout supplements like supplements for women is that they will be more successful in the gym and ultimately achieve their fitness goals faster. But with so many different options on the market, it can be difficult to decide which products are worth your money and which ones you should pass on. By reading this article, you’ll learn about some of the best workout supplements for women available today and how they can help you meet your goals faster than ever before!
Preworkout supplements usually contain various forms of creatine, caffeine, and Beta-Alanine. Creatine increases muscle energy, Beta-Alanine helps fight lactic acid build-up which can make working out feel harder than it should and caffeine gives you a boost in energy to help you push through that last rep! In addition to these big three ingredients, pre-workouts often have a variety of other compounds added that claim to aid in fat loss or weight loss. Although some are potentially effective when used correctly (like green tea extract), most aren’t backed by scientific evidence proving their effectiveness. Make sure your pre-workout has at least 200 mg of caffeine per serving if you need it to improve energy during your workout.
What is best pre workout supplement?
When it comes to working out, there’s nothing like reaching into your gym bag and grabbing a pre-workout supplement that gives you that extra boost of energy and endurance. The best workout supplements are specifically formulated to help anyone trying to lose weight, get stronger or get in better shape. They can be used by men and women alike when they want to enhance their workouts. They come in all different sizes, shapes, and forms—but what is the best pre-workout supplement?
Some of the ingredients are found in this pre-workout supplement.
Creatine, Beta-Alanine, Caffeine, and Tyrosine. While there are a handful of different ingredients that make up pre-workout products there are some more commonly found than others. One main ingredient is creatine which helps to increase muscle endurance as well as strength. In addition to creatine, several other amino acids work to boost energy which will help give you an extra edge in your workout. There are also many different forms of protein that can be added to your pre-workout supplements including whey protein, calcium caseinate, and egg white protein depending on your individual needs.
The benefits you can expect from using this best pre-workout for women
Increase energy levels and endurance during a workout, Improve your stamina, reduce recovery time between sets, support fat loss and improved muscle growth, increase your mental focus. Drink two hours before training. The recommended dosage is 15 to 30 minutes before working out: 6-12 fl oz of water or juice. Start with a lower dose to assess tolerance (the average recommended daily serving is 1 scoop). Do not exceed 2 scoops in a 24-hour period as more than 500mg of caffeine per day may cause adverse effects such as nervousness, irritability, sleeplessness, and occasionally rapid heartbeat. This product is intended for use by healthy adults over 18 years of age. Do not exceed recommended dosage.
This is one of my favorite pre-workout supplements because it gives me an extreme energy boost, helps me keep going at a steady pace, and allows me to focus on my workout goals. What I like about it most is that it has zero crashes and has no side effects whatsoever. It is vegan-friendly, gluten-free, soy-free, and caffeine-free. Also, it does not contain any artificial preservatives or chemicals, so I’m not adding anything foreign to my body when I take it. The ingredients are simple, as well: there’s citrulline malate (the key component), along with a little bit of creatine monohydrate and some amino acids that help out with muscle recovery.
The dosage, directions and warnings
Before using a pre-workout supplement, make sure to read and follow its instructions carefully. Make sure to use it only as directed. The average dose of pre-workout supplements is one scoop (3 grams) of powder or two scoops (6 grams) of pills. Many users take them about 30 minutes before hitting the gym. If you don’t have a sensitive stomach, you can take them 15 minutes before your workout session. However, if they make you feel uncomfortable, stop taking them until you are used to them. Pregnant women should never take them without consulting their physicians first as many contain caffeine and other stimulants that can cause miscarriage or harm to a developing fetus.
10 Best Pre Workout Supplements for Women in 2022
Note: Prices from Amazon and company websites are correct as of publication, but are subject to change.
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- Best overall pre-workout supplement for women: Optimum Nutrition Amino Energy – Pre Workout
- Best budget pre-workout supplement for women: Optimum Nutrition Gold Standard Pre-Workout
- Best pre-workout supplement for strength training: EVLution ENGN SHRED Pre Workout Supplement
- Best personalized pre-workout supplement for women: Alpha Gx7 Pre Workout Supplement
- Best pre-workout supplement for recovery: Red Leaf Pre Workout Energizer Powder
- Best pre-workout supplement for running: C4 Original Pre Workout Powder
- Best-tasting pre-workout supplement for women: LADDER Sport Pre Workout Powder
- Best pre-workout for women: Alani Nu Pre-Workout Supplement Powder
- Best unflavored pre-workout supplement for women: Do Vitamins PurePump Natural Pre-Workout Supplement
- Best high caffeine pre-workout supplement for women: Bare Performance Nutrition, Flight Pre Workout
1. Best overall pre-workout supplement for women: Optimum Nutrition Amino Energy – Pre Workout
4.7 out of 5 stars (47,347)
We think this is a nice option that combines a number of important Amino Acids with other ingredients like Caffeine and Green Tea Extract.
The main drawbacks are that it uses a proprietary blend, so we don’t know the doses of some ingredients and it also includes the sweetener Sucralose.
In the 5-gram amino mix, you will find 14 different amino acids, including BCAAs. Unfortunately, the BCAA content is not as high as we would like when compared to other amino acids in the mix. However, non-essential amino acids are still important and the mix is better than what you would get from cheap pre-workout supplements.
Another highlight of the Optimum Nutrition Amino Blend pre-workout program is that it contains moderate caffeine. If you feel like you’re popping off your skin with other pre-workouts, this one is worth a try.
2. Best budget pre-workout supplement for women: Optimum Nutrition Gold Standard Pre-Workout
4.5 out of 5 stars (34,440)
As with Amino Blends, Gold Standard by Optimum Nutrition does not contain a lot of caffeine. The 175mg dose is enough to energize you without causing the bump and burning that some pre-workout supplements cause in women. Thanks to the B complex blend, you will still feel energetic. There is also a lot of great content here to support muscle growth and repair.
One thing that stands out with this pre-workout supplement for women is that it contains vitamin D. Many women do not meet their vitamin D requirements, and this can cause problems such as bone fractures and weakened immunity.
Because of its B vitamins, creatine content, and nutrients which support recovery, Optimum Blend Gold Standard is great for women who want to build mass but have trouble focusing.
3. Best pre-workout supplement for strength training: EVLution ENGN SHRED Pre Workout Supplement
4.4 out of 5 stars (6,407)
EVLution ENGN SHRED is formulated to support fat burning through thermogenesis. It does this primarily by combining caffeine with a combination of cayenne pepper, which has been shown to increase fat metabolism. B vitamins and Yohimbe are also great for boosting energy.
Caffeine, beta-alanine, and l-carnitine l-tartrate are strongly linked to improved energy, stamina, and focus, and most of the ingredients in the fat loss blend have a highly positive association with fat loss. I liked the tyrosine, but I wasn’t that crazy about the other components in the “Mind-Muscle Matrix”.
However, if you’re looking for a stimulant with a research-backed fat loss ingredient, this is a pretty solid product and is less expensive than many of its competitors.
4. Best personalized pre-workout supplement for women: Alpha Gx7 Pre Workout Supplement
4.2 out of 5 stars (2,564)
What makes Alpha Gx7 one of the best pre-workout supplements for women is that it has high amounts of citrulline malate and beta-alanine, as well as other high-quality ingredients.
Anyone who has had the side effects of pre-workout supplements containing high amounts of B vitamins will appreciate that Alpha Gx7 contains only 5mg of niacin. You won’t be able to pee like crazy or feel tingling.
There is a massive dosage of caffeine in this pre-workout supplement and it contains no creatine. This makes it best for women who mainly do cardio with some strength building.
5. Best pre-workout supplement for recovery: Red Leaf Pre Workout Energizer Powder
4.3 out of 5 stars (1,787)
Red Leaf is one of the most popular pre-workout supplements for women (but men can use it too). What makes it different from other pre-workout workouts is that it contains a low amount of caffeine. Still, it is good for burning fat because of the raspberry ketones it contains.
Red Leaf also has one of the best profiles in terms of nutritional content and purity. You don’t spend money on cheap or fillers and the amount of BCAAs is pretty high.
Due to its well-balanced blend of BCAAs, amino acids, and caffeine, this is the perfect pre-workout supplement for women who do moderate strength training and don’t want to feel jittery.
6. Best pre-workout supplement for running: C4 Original Pre Workout Powder
4.6 out of 5 stars (3,165)
Sprints or triple pads are never actually easy. But thanks to the proprietary beta-alanine form of C4, an amino acid that promotes endurance and helps keep fatigued at bay, you should be able to last a little longer without feeling the burn.
The brand says its Explosive Energy Blend can help prolong your caffeine tolerance, so you won’t feel like you need to keep increasing your dose to get the same jolt.
Reviewers are big fans of this formula and brand, but they say the product has an annoying tendency to clump. However, it also works as one of the least expensive, reputable formulations available.
7. Best-tasting pre-workout supplement for women: LADDER Sport Pre Workout Powder
4.3 out of 5 stars (183)
For some energy boost, the Ladder Pre Workout mix helps with sluggishness and focus so you can start your workout feeling motivated. It is recommended to take it about 30-45 minutes before exercise.
Ingredients included in this pre-workout include green tea leaves for a source of caffeine and theanine to keep your head in the game. After drinking this mixture, you can go straight to the gym or start working out at home, ready to work out at any intensity level.
With strawberry lemonade or tropical fruit flavors, you can push all your limits first, then some.
8. Best pre-workout for women: Alani Nu Pre-Workout Supplement Powder
4.6 out of 5 stars (12,122)
Pre-workout supplements like Alani Nu Pre-Workout can provide a temporary, modest boost in energy before a workout. But they are not a miraculous product.
Alani Nu Pre-Workout uses research-backed ingredients, but longer-term studies on efficacy and safety are still in development.
It’s also important to know that everyone reacts differently to these supplements.
Do not take this product if you are pregnant, breastfeeding, or under the age of 18 as it has not been studied in these populations.
Additionally, this product may interact with certain medications, such as MAOIs, thyroid medications, or Parkinson’s medications.
Consult your medical provider before starting this supplement, especially if you are taking any of these medications.
9. Best unflavored pre-workout supplement for women: Do Vitamins PurePump Natural Pre-Workout Supplement
4.3 out of 5 stars (1,916)
Sometimes you just don’t want to deal with sweet, extravagant flavors, and that’s okay. This tasteless powder that you can mix unnoticed into a smoothie or a glass of milk is for you.
It’s also one of the few options that are both vegan and keto while being completely sugar, sweetener, and filler-free. It’s pure energy and muscle food, baby. (Note: Lemon flavor contains a small amount of real sugar, but is still keto-friendly.)
We’ve noticed that reviewers LOVE this product and that it has more generally positive reviews than any other pre-workout we’ve reviewed. Kill it, Make Vitamins!
10. Best high caffeine pre-workout supplement for women: Bare Performance Nutrition, Flight Pre Workout
4.6 out of 5 stars (953)
If you’re looking for something that’s the opposite of decaf (wow, do we feel you there), this is it. This powder has just about everything: powerful beta-alanine to support your muscles during your workout, caffeine to give you a smooth energy boost, and citrulline to help increase blood flow.
But what stood out the most to us was the EXCELLENT reviews—over 3,000 reviews from satisfied buyers who raved about how much support this pre-workout workout provided.
A common thread among reviews is that it provides TONS of energy (after all, it has more than 3 cups of coffee’s worth of caffeine), not accompanied by that awful “drank too much coffee” feeling.
Factors We Examined
We have provided a balanced dosage of these ingredients in pre-workout supplements, and the shortlisted brands were further explored on the following parameters:
- Third-Party Testing: We chose brands that were tested by a third party for the purity of their ingredients, presence of heavy metals or impurities, manufacturing practices, and transparency. It’s easy to trust brands that can prove their reliability and face external testing.
- Calories Per Serving: It becomes ironic if you spend your money getting rid of extra calories and keep getting them through supplements. That’s why we tested the shortlisted brands for calories per serving and allowed only reasonable statistics to reach the final list.
- Potency: Most pre-workout supplements available on the market are suitable for looking more serious at the gym by carrying them in fancy shakers. Therefore, you cannot expect more from them. That’s why we focused on the efficacy and potency of the supplements and consulted researchers and experts to find out the clinically standard ingredient dosage to achieve the best results. Then we evaluated the brands based on them.
- Artificial Footprints: You don’t want to buy plastic for your body with your hard-earned money. That’s why we searched each of the shortlisted brands for artificial flavors, dyes, or ingredients, and only brands that believed in natural ingredients were listed.
- Customer reviews: Verified customers are the most reliable sources for information about the product and its effects. That’s why we went through a series of verified reviews of each shortlisted brand to understand what customers thought of them. No brands with an average score below 4.5 were listed.
- Expert Opinion: The workouts are scientific and more effective if done under the supervision of professionals. The same goes for supplements, as only experts and professional researchers can give you a valid opinion. That’s why we consulted with qualified fitness trainers, researchers, fitness writers, and athletes on the best pre-workout requirements and evaluated brands accordingly.
The Bottom Line
With a lot of research and logic, we’ve made this list of the best pre-workouts for women. We aim to help you leverage the best brands to achieve your goals for optimal and visible results, improved physical performance, and fitness. We hope this list will enable you to find the perfect workout drink to tend towards an enviable figure.
However, as a warning, it is best to consult a doctor or dietitian before consuming such supplements on a regular basis.
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- Harty PS, et al. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: A brief review.
- Kreider R, et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine.
- Lis D, et al. (2019). Effects of different vitamin c-enriched collagen derivatives on collagen synthesis.
- Ra S-G, et al. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: A pilot placebo-controlled double-blind study.
- Vitamin B12: Fact sheet for health professionals. (2021).
- Wolfe R, et al. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality?