Level Up Your Gym Sessions in 2024 with the Best Pre-Workout for Women

A certified nutritionist explains how to choose the best pre-workout supplement for you whether you're vegan, looking for an extra caffeine boost or want an all natural option.

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If you’re searching for a product to help boost your next sweat session at the gym then you’re in the right place. In this review we’re going to be covering the best pre-workout supplements for women to help you find the one that aligns best with your personal health and fitness goals.

As opposed to single ingredient supplements such as a protein powder, finding the right pre-workout might seem like an impossible task since there are so many different ingredients, ingredient dosages and effects. In addition, pre-workout supplements often have wild names such as “Psychotic,” “Gorilla Mode,” “C4” and “Wrecked.” From these names, we can glean that many of these products aren’t necessarily marketed toward women. However, a pre-workout supplement can be a great way for women to take their workout routines to the next level.

Other than women using slightly lower dosages, there’s really no fundamental difference in the types of ingredients men and women should look for in a pre-workout supplement. So, let’s try and put the crazy names aside, spin the tub of pre-workout around and check out the supplement label. This way we can break down the ingredients, weigh the pros and cons and help you find the perfect product to help you own your next workout.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor or medical provider before starting any new supplement or exercise regimen.

Our Picks for the Best Pre-Workout for Women in 2024:

• Best Overall Pre-Workout for Women: Onnit Alpha BRAIN
• Best Tasting Pre-Workout for Women: XWerks Ignite
• Best Muscle Gain Pre-Workout for Women: Transparent Labs BULK BLACK
• Best Gluten-Free Pre-Workout for Women: EBOOST POW
• Best Vegan Pre-Workout for Women: Legion Athletics Pulse
• Best Caffeinated Pre-Workout for Women: Onnit Alpha BRAIN
• Best Pre-Workout for Beginner Women: XWerks Ignite
• Best Pre-Workout for Women's Weight Loss: Transparent Labs LEAN
• Best Pre-Workout Alternative: Legion Athletics Energy Surge

Best Overall Pre-Workout for Women: Onnit Alpha BRAIN

SI Showcase + Onnit

Key info and specs:

• Key ingredients: Beta-alanine, L-citrulline, Ashwagandha extract, Alpha-GPC, caffeine, Theobromine, African oil palm extract, methylliberine (Dynamine)
• Cost per serving: $2.99 per serving
• Servings per container: 20 servings
• Subscription plan offered? Yes, save 15%
• Artificial sweeteners, colors, preservatives? None
• Flavors: Yuzu Peach, Tiger’s Blood
• Certifications: None

Why I picked it:

Combining Ashwagandha extract, Alpha-GPC, beta-alanine, caffeine, Dynamine and L-citrulline, Onnit’s Alpha BRAIN pre-workout is designed to give users a boost of both mental and physical energy during workouts. We had several members of our team test this pre-workout, and they unanimously agreed that it improved their focus and mental clarity for their workout. They also liked that the formula didn't cause them to feel overstimulated or jittery.

The formula includes a lengthy list of key ingredients. Ashwagandha may aid in stress relief and improved sleep and recovery (1), which is great for unwinding at the end of a difficult day (or workout) without worrying about jitters keeping you up at night. L-citrulline has been shown to boost exercise performance in some studies (4). Beta-alanine may also boost exercise performance (3). 200 milligram-dose of caffeine gives the body a boost of energy to power through even the toughest workouts, and Dynamine is the perfect compliment to refine caffeine’s energy, focus and mood responses while quelling the potential downside of jitters, anxiety and “crash”. 

Combine all the above together, and users have a potent cocktail of exercise-enhancing supplements that should help them work out harder and longer. 

What we love:

• Formula contains evidence-backed ingredients
• Our testers noticed improved focus and mental clarity after taking this pre-workout
• Contains no synthetic colors or dyes
• Sugar- and gluten-free
• 15% savings for subscribers

What to consider:

• A bit pricier at $2.99 per serving
• Our testers didn't love the taste of either flavor, but preferred Tiger's Blood over Yuzu Peach

Best Tasting Pre-Workout for Women: XWerks Ignite

SI Showcase + XWerks

Key info and specs:

• Key ingredients: Vitamins B6 & B12, L-citrulline malate, calcium, magnesium lactate, CarnoSyn beta-alanine, L-tyrosine, DMAE, Rhodiola rosea, caffeine
• Cost per serving: $1.66 per serving
• Servings per container: 30 servings
• Subscription plan offered? Yes, save 5%
• Artificial sweeteners, colors, preservatives? Artificial flavoring, sucralose
• Flavors: Green Apple, Orange, Blue Raspberry, Watermelon
• Certifications: None

Why I picked it:

Pre-workout supplements have a reputation for tasting overly sweet and artificial due to the use of sugar-free sweeteners. You'll be hard pressed to find a pre-workout formula without them, so the key is finding one that actually tastes good. Our team has tried over 50 pre-workout powders, and XWerks Ignite is one of the best tasting. 

It comes in four flavors: Green Apple, Orange, Watermelon and Blue Raspberry. We tried the Watermelon and Green Apple, and preferred the Green Apple. This opinion is echoed in the customer reviews for Ignite, with most reviewers raving about the Green Apple and Blue Raspberry flavors and offering mixed impressions of the Watermelon and Orange flavors. One of our testers thought the Watermelon flavor tasted too artificial (typical for watermelon-flavored beverages), while the other really liked it. 

Besides taste, our testers really liked the effect this pre-workout had on their time at the gym. The 150 milligrams of caffeine was enough to boost the energy and focus of both, but neither felt jittery. Rhodiola rosea is another active ingredient, which a small study found may help reduce perceived exertion to help you push harder through tough sets (5). L-tyrosine can help promote focus (6), and beta-alanine and L-citrulline may help with endurance (3)(4). One study examined the effects of beta-alanine in regards to increasing the time to exhaustion during exercise in women, finding that those who ingested the supplement were able to exert themselves more, as it delayed the onset of muscle fatigue by increasing the buffering capacity (3).

Overall, this is a tasty (in our opinion) pre-workout option for women who want transparent labeling and improved energy and focus without feeling overstimulated. Our only qualm is that we think this product is a bit overpriced given the ingredient dosing.

What we love:

• Green Apple and Blue Raspberry flavors
• Clinically effective ingredients like beta-alanine, L-tryrosine, L-citrulline malate and caffeine
• A moderate caffeine-boost that's ideal for those with a lower caffeine tolerance

What to consider:

• More expensive than other pre-workout options

Best Muscle Gain Pre-Workout for Women: Transparent Labs BULK Black

SI Showcase + Transparent Labs

Key info and specs:

• Key ingredients: Alpha-glyceryl phosphorylcholine, L-tyrosine, beta-alanine, betaine anhydrous, caffeine, citrulline malate
• Cost per serving: $59.99 ($2 per serving)
• Servings per container: 30 servings
• Subscription plan offered? Yes, save 10 percent
• Artificial sweeteners, colors, preservatives? None
• Flavors: Sour Gummy, Peach Mango, Blue Raspberry, Cherry Kiwi
• Certifications: None

Why I picked it:

Transparent Labs BULK Black pre-workout aims to provide you with well-rounded, evidence-backed dosages of active ingredients. As the name indicates, BULK Black is formulated to help you build more muscle. This pre-workout stands out because of its effective dosing of key ingredients, including caffeine (275 milligrams), beta-alanine (4,000 milligrams), betaine anhydrous (2,500 milligrams) and citrulline malate 2:1 (8,000 milligrams). It also includes amino acids and nootropics to help you focus on and maximize your next set.

Very little research has been conducted on women and beta-alanine, though one study among female cyclists indicated that 1.6 grams of beta-alanine reduced participants’ rating of perceived exertion (7). A study among male collegiate football players showed that 4,500 milligrams of beta-alanine helped improve muscular endurance and reduced fatigue during training (8).

Similar to beta-alanine, little research has been done on betaine supplementation among women; however, a study among men showed that betaine supplementation improved power and force during bench, squat and jump tests, especially in smaller upper body muscles (9). There’s also a high dose of caffeine in this pre-workout (275 milligrams, plus 30 milligrams of dicaffeine malate), but the formula also includes L-theanine, which may reduce the side effects associated with stimulant use, such as jitters. 

Our testers absolutely loved this formula. One noted that the energy boost was long-lasting, and he didn't experience a post-caffeine crash. He also commented on the improved focus and gains while strength training. While BULK Black is not budget-friendly and definitely not for those who avoid stimulants, our testers said it was worth the money.

What we love:

• Well rounded pre-workout formula with evidence-based ingredient dosages
• 275 milligrams of caffeine to amp you up
• No artificial sweeteners, flavors, colors or preservatives
• Transparent labeling (as the brand name implies)

What to consider:

• Amount of caffeine may be too much for caffeine-sensitive users
• 4,000 milligrams of beta-alanine is likely to cause temporary, harmless paresthesias (itching and prickly sensations in the skin)

Best Gluten-Free Pre-Workout for Women: EBOOST POW

SI Showcase + EBOOST

Key info and specs:

• Key ingredients: L-theanine, beta-alanine, 5-HTP, DMAE, N-acetyl-L-tyriocine
• Cost per serving: $1.65 ($1.32 for monthly subscribers)
• Servings per container: 20 (tub) or 15 (box of packets)
• Subscription plan offered? Yes, save 10%-20%
• Artificial sweeteners, colors, preservatives? None
• Flavors: Berry Melon, Tropical Punch, Blue Raspberry
• Certifications: Free of banned substances

Why I picked it:

In addition to being gluten-free, pre-workout powder EBOOST POW is free of soy and is vegetarian and non-GMO. In other words, the formula covers a lot of bases when it comes to dietary restrictions and preferences.

In terms of performance, EBOOST POW has ingredients designed to support your muscles and joints as you put them to the test during workouts. Research has found that supplements containing the amino acid beta-alanine (formulated in EBOOST POW as CarnoSyn Beta-alanine) can temporarily improve muscle endurance. The powder also contains calcium fructoborate (as FruiteX-B), an organic compound whose potential benefits include healthier joints.

On the EBOOST website, reviewers give this pre-workout powder 4.9/5 stars. Many users praise the flavors and say the product provides an energy boost without jitters. "The flavor is good and does not taste like a bunch of chemicals and gives me just enough energy," writes Marcia T. According to Summer O., "It gives you that boost of energy you need for your workout without the racing heart or tingly fingers."

What we love:

• Gluten-free formula
• Formula includes natural and organic ingredients
• Three naturally flavored options
• Sample kits available for $13.99
• Discounts for military, first responders, medical professionals, students and teachers

What to consider:

• 2 grams of sugar and 7 grams of carbs per serving
• Fizzy effervescent quality isn't for everyone
• Has 175 milligrams of caffeine per serving

Best Vegan Pre-Workout for Women: Legion Athletics Pulse

SI Showcase + Legion Athletics

Key info and specs:

• Key ingredients: L-citrulline malate, beta-alanine, betaine anhydrous, caffeine anhydrous, l-theanine, Alpha-GPC
• Cost per serving: $2.25 ($2.03 with monthly subscription)
• Servings per container: 20
• Subscription plan offered? Yes, save 10%
• Artificial sweeteners, colors, preservatives? No
• Flavors: Nearly two dozen flavor options, including Apple Cider, Strawberry Margarita, Fruit Punch, Strawberry Kiwi, Blood Orange, Blue Raspberry, Grape, Tropical Punch and Watermelon
• Certifications: Free of banned substances, manufactured in an NSF-certified and FDA-inspected Current Good Manufacturing Practices (cGMP) compliant facility and tested for purity by third-party testing service Labdoor

Why I picked it:

Although it's among many pre-workouts that pass the vegan-friendly test, Legion Athletics Pulse is also one of the best pre-workout products we've reviewed, period. Pulse offers a combination of powerful ingredients and clinically effective dosages. It's also formulated to work for both women and men.

At the top of Pulse's list of six active ingredients is L-citrulline-malate (8,000 milligrams per serving), which has been linked to improvements in muscular endurance and aerobic capacity, as well as decreases in muscle soreness. Pulse also contains 2,500 milligrams per serving of betaine anhydrous, an amino acid derivative that plays a key role in fat metabolism. If the 350 milligrams of caffeine per serving sends up a red flag, Pulse is also available in a caffeine-free version.

Pulse has a 4.6/5 rating on the Legion Athletics website, with more than 20,000 verified reviews. Many users give it high marks for both flavor and effectiveness. "I've got some pretty good results with Pulse," writes Leoni R. "It gives me the energy I need for my big lifting sessions."

Check out our Legion Athletics Pulse review for more information.

What we love:

• All-natural, vegan formula backed by peer-reviewed literature
• Includes mineral electrolytes calcium, sodium and potassium
• No artificial sweeteners, flavors, colors or preservatives
• Third-party tested for potency and purity
• Wide selection of flavors

What to consider:

• Caffeinated version has 350 milligrams of caffeine per serving
• High cost-per-serving for 20-serving container
• Doesn't include creatine or branched chain amino acids (BCAAs)

Best Caffeinated Pre-Workout for Women: Onnit Alpha BRAIN

SI Showcase + Onnit

Key info and specs:

• Key ingredients: Beta-alanine, L-citrulline, Ashwagandha extract, Alpha-GPC, caffeine, theobromine, African oil palm extract, methylliberine (Dynamine)
• Cost per serving: $2.99 per serving
• Servings per container: 20 servings
• Subscription plan offered? Yes, save 15%
• Artificial sweeteners, colors, preservatives? None
• Flavors: Yuzu Peach, Tiger’s Blood
• Certifications: None

Why I picked it:

Caffeine is one of the most studied stimulants you can consume (11). Of course, everyone’s body reacts to caffeine differently, but as long as you don’t exceed the FDA recommended maximum 400 milligrams per day, most people aren't likely to see negative side effects (12). That’s important because a lot of pre-workouts push that limit, and some exceed it. 200 milligrams is still a high enough dose to give most women a boost in energy and focus without causing negative side effects (13). 

In addition to caffeine, the Alpha-Brain formula also includes clinically effective doses of beta-alanine, L-citrulline and alpha-glyceryl phosphoryl choline (Alpha-GPC). Alpha-GPC is emerging as a potentially useful ergogenic supplement to aid in performance during and after exercise. One particular study found that Alpha-GPC improved velocity and power of countermovement jumps among college aged males when compared to a placebo or caffeine; however, no women were participants in the study, and there were no differences in maximum strength among the groups in the study (2).

What we love:

• Contains a moderate dose of caffeine that may boost athletic performance
• Includes other ingredients like Dynamine, beta-alanine, L-citrulline and Alpha-GPC to boost exercise performance
• Our testers noticed improved focus and mental clarity after taking this pre-workout

What to consider:

• Considerably more expensive than some other options
• Our testers didn't like the flavor, but preferred Tiger's Blood over Yuzu Peach

Best Pre-Workout for Beginner Women: XWerks Ignite

SI Showcase + XWerks

Key info and specs:

• Key ingredients: Vitamins B6 and B12, L-citrulline malate, calcium, magnesium lactate, CarnoSyn beta-alanine, L-tyrosine, DMAE, Rhodiola rosea, caffeine
• Cost per serving: $1.66 per serving
• Servings per container: 30 servings
• Subscription plan offered? Yes, save 5%
• Artificial sweeteners, colors, preservatives? Artificial flavoring, sucralose
• Flavors: Green Apple, Orange, Blue Raspberry, Watermelon
• Certifications: None

Why I picked it:

We know that “beginner women” is weird phrasing, but hear us out. If you’re new to pre-workouts, you don’t want to start with the most intense formula you can find. It's trendy to joke about the effects of pre-workouts, but the truth is that the potential side effects—like insomnia, jitters or nervousness—can derail your routine, especially if you start taking pre-workout while keeping your coffee consumption the same (14).

XWerks Ignite is a good pre-workout for women who are beginners because it's less stimulant-heavy than other options out there. Ignite has 150 milligrams of caffeine, which is about as much as 1.5 cups of coffee (12). It also includes 1,000 percent of the DV of vitamin B6, which is necessary for your metabolic process (15), and 50,000 percent of the DV of B12, which is a key element in cellular energy production (16). The other ingredients include L-citrulline, which can help improve exercise  performance (17), increase the muscle pump response to training and enhance nutrient transport by promoting vasodilation of the small arteries when you take three grams daily—the amount included in Ignite (18).

The bottom line is that this formula is light on stimulants and high on other clinically effective ingredients, essential vitamins and amino acids, which can be a nice introduction to pre-workouts for beginners.

What we love: 

• Moderate stimulant content that's a good option for beginners
• Vitamins and amino acids to support energy production
• Blue Raspberry and Green Apple flavors

What to consider:

• More expensive per serving than other options
• May not provide enough of an energy boost for those with a high caffeine tolerance

Best Pre-Workout for Women's Weight Loss: Transparent Labs LEAN

SI Showcase + Transparent Labs

Key info and specs:

• Key ingredients: Citrulline malate, beta-alanine, acetyl L-carnitine HCl, caffeine
• Cost per serving: $1.66 per serving
• Servings per container: 30 servings
• Subscription plan offered? Yes, save 15% and get free shipping
• Artificial sweeteners, colors, preservatives? None
• Flavors: Fruit Punch, blue Raspberry, Green Apple, Orange, Cherry Limeade, Sour Grape, Strawberry Lemonade, Tropical Punch, Watermelon, Sour Peach
• Certifications: None

Why I picked it:

Transparent Labs LEAN is a pre-workout formula that's both well-rounded and has evidence-backed doses of the active ingredients. For women looking to lose weight, using a pre-workout supplement may provide an energy boost to burn more calories during workouts; however, most pre-workouts aren't designed to double as weight loss supplements.

We chose LEAN as the best pre-workout for weight loss because, in addition to a formula designed to boost performance and sustain energy during work-outs, it contains acetyl L-carnitine. This ingredient has some evidence-based studies supporting its potential use in fat loss efforts, although the 630 milligrams per scoop is well under the recommended two-gram daily effective dose (10).  

While this product can technically be considered a pre-workout powder for women's weight loss because it contains ingredients to support fat metabolism, if you really want a supplement designed to help burn excess fat, then you likely have to look for it outside of a pre-workout, such as a fat burner for women. 

Still, this is a great pre-workout powder that's well formulated and should help you crush your next gym session—just don’t purchase this thinking it will be a miracle weight loss and fat burning aid. And don't forget that a balanced diet, exercise, good sleep and mental wellness are more important than any supplement for reaching and maintaining a healthy weight. Always consult with your healthcare provider to determine a safe, sustainable plan to reach and maintain a healthy weight.

Related Post: Transparent Labs Review: A Complete Roundup of Transparent Labs Products

What we love:

• Well rounded pre-workout formulation with evidence-based ingredient dosages
• No proprietary blends
• No artificial sweeteners, flavors, colors or preservatives

What to consider:

• Labeled as a potent fat burning pre-workout supplement, but contains only one ingredient that might help with fat loss
• The consumer reviews on the taste have been mixed, with a few reviews advising to avoid the Green Apple flavor in particular

Best Pre-Workout Alternative: Legion Athletics Energy Surge

SI Showcase + Legion

Key info and specs:

• Key ingredients: Caffeine, L-theanine, taurine, Rhodiola rosea, vitamin B complex
• Cost per serving: $1.17 per serving
• Servings per container: 30 servings
• Subscription plan offered? Yes, save 20% and receive free shipping
• Artificial sweeteners, colors, preservatives? None
• Flavors: Unflavored
• Certifications: Lab tested

Why I picked it:

If you’re looking for a boost of energy, but aren’t ready to give pre-workout a try, Legion Athletics Energy Surge contains a blend of natural ingredients including 100 milligrams of caffeine, L-theanine, taurine, Rhodiola Rosea extract and B complex vitamins designed to provide a boost of energy. 

Taurine combined with caffeine has been shown to improve cognitive performance (19), while Rhodiola Rosea extract is thought to potentially reduce stress and improve cognition and other mood symptoms (20). L-theanine used in conjunction with caffeine can improve attention (21), which can be a great way to begin your day and stay on track. 

The addition of B complex vitamins to your daily routine may be useful for preserving brain health (22). The unflavored powder is easy to add to water, coffee or juice, and Legion offers a 60-day guarantee, so if you’re unsure about this product, you can give it a try risk-free.

What we love:

• Made with researched-backed ingredients for improved cognitive performance
• 60-day money-back guarantee
• Unflavored and mixes easily in water, juice, coffee, etc.
• Lab-tested for purity

What to consider:

• Product is formulated as an energy boost and is not explicitly a pre-workout 
• Contains only 100 milligrams of caffeine per serving

What Is Pre-Workout?

A dietary pre-workout supplement is usually a multi-ingredient formulation taken to boost exercise performance and delay overall fatigue (23). Pre-workout supplements can appear in a wide variety of products, most commonly powders; however, pills, gummies and ready-to-drink beverages are available as well.

Common Pre-Workout Ingredients

Conjugated linoleic acid (CLA)

Conjugated linoleic acid, often referred to as CLA, is a fatty acid that is found in both meat and dairy products. It's often added to pre-workout supplements marketed towards women and labeled for weight loss. This is because of its potential in reducing body fat, despite clinical evidence being mixed. However, a meta-analysis in the American Journal of Clinical Nutrition did conclude that a dose of around three grams per day produced a modest loss of body fat in humans (24).

Carnitine

Carnitine is another supplement linked to weight loss, though the clinical evidence has led to inconsistent results. A 2020 meta-analysis looked at 37 different randomized controlled clinical trials and concluded that L-carnitine did provide a modest reduction in body fat (10). Pre-workout supplements that include this ingredient might be beneficial for women with weight loss goals.

Caffeine

Caffeine is one of the most common ingredients found in pre-workout supplements (25). This is due to its ability to improve cognition, performance, power output and endurance (13). Studies show caffeine supplementation is effective for enhancing athletic performance in dosages of three to six milligrams per kilogram of body weight (13); for reference, most pre-workout supplements have between 100 to 300 milligrams of caffeine per serving. This means that a 140-pound woman should see real performance enhancing benefits with around 190 milligrams of caffeine taken 30 minutes before their workout. 

When using a caffeinated pre-workout supplement, monitor your total daily caffeine consumption to prevent any unwelcome side effects like anxiety and insomnia. Caffeine also comes in a variety of different forms. When checking a supplement facts label for caffeine, look for caffeine anhydrous, dicaffeine malate, green tea extract and coffee bean extract, which are all possible sources of caffeine.

BCAAs

Branched chain amino acids (BCAAs) are the three amino acids leucine, isoleucine and valine. These three amino acids make up about one-third of the body's muscle protein (26), and have been shown to stimulate muscle protein synthesis and (consequently) reduce muscle damage (27). This sounds good in theory, but studies have not been able to show that BCAAs alone significantly enhance athletic performance (28). For performance enhancing benefits to occur, BCAAs must be consumed with the other six essential amino acids. BCAAs are not what I would look for in a pre-workout supplement, and they can easily be consumed either pre- or post-workout through your diet or using a protein shake or powder supplement.

Related Post: The Best Post-Workout Supplements for Better Recovery

Creatine

Creatine is produced naturally by the human body, but can also be found in many food sources and supplements. It's one of the most studied performance enhancing supplements available, and has been shown to aid in building muscle, shortening recovery time and improving performance (29). Creatine is considered very safe and without significant adverse effects at dosage levels of three to five grams per day for many years (30)(31). Women should not avoid taking creatine for fear of building too much muscle; this is an unfounded concern that takes a lot more than creatine. Creatine really is a great addition to pre-workout supplements for women looking to build lean muscle mass.

While creatine is an ingredient often added to pre-workout for overall convenience, it's not a critical component because it provides no immediate benefits to your training session. It doesn't have noticeable, immediate effects like ingredients such as caffeine and L-citrulline. Instead, creatine has long-term effects when taken daily, so if you wish to supplement with creatine, you can take it whenever you want throughout the day. For the best results, you should supplement with creatine daily, not just on the days you workout. For most women, I would suggest purchasing a stand-alone creatine supplement so you can still supplement without needing to take a caffeinated pre-workout powder during your rest days.

Beta-alanine

Beta-alanine is a non-essential amino acid that increases the amount of carnosine in the muscles (32). The fatigue and even the “burning” sensation during a single set of exercise are largely attributable to muscle acidification. Carnosine is a natural buffer to this acidification, and helps protect the muscle cells. Greater levels of muscle carnosine through, for example, beta-alanine supplementation, can reduce the effects of muscle acidification during heavy or intense sets of exercise. This means the ability to work your muscles harder and possibly longer. An effective dose of four to six grams per day for at least 30 days is suggested to elicit performance enhancing benefits (33). 

A common side effect of beta-alanine supplementation is a sensation of prickly or tingly skin called paresthesia (34). This is completely normal and temporary, and there is no evidence of it being harmful. Some women even enjoy the sensation because it lets them know that their pre-workout supplement is kicking in and it's time to hit the gym!

L-Citrulline

L-citrulline is a non-essential amino acid that acts as a precursor to the amino acid L-arginine and the chemical nitric oxide (18). Citrulline malate is a combination of L-citrulline with malic acid, and is believed to possibly increase the bioavailability of L-citrulline. Studies show that supplementation with L-citrulline or citrulline malate may result in increased muscular endurance, reduced muscle soreness and better aerobic performance (35). As such, you may experience increased muscular endurance, reduced muscle soreness and better aerobic performance. Effective dosage ranges for pure L-citrulline appear to be between three to four grams per day and six to eight grams per day for citrulline malate if in a 1:1 ratio.

L-Tyrosine

L-tyrosine is a non-essential amino acid that is the precursor to the hormone/neurotransmitters dopamine, epinephrine and norepinephrine (36). Supplementation has been shown to lead to improvement of mood and well-being in people under stress, a common emotion experienced during strenuous workouts (37). This can be a beneficial addition to pre-workout formulations, especially when you are looking for that added mental fortitude to smash your next workout.

Taurine

Taurine is an amino acid with antioxidant and potential athletic performance benefits (38). A meta-analysis of 19 taurine specific studies show potential improvements in maximum oxygen consumption, time to exhaustion, high intensity performance, reduced muscle damage, electrolyte balance, peak power and recovery (39). The main takeaway from these studies is that taurine supplementation is helpful for recovery by reducing the oxidative stress placed on your body during intense exercise. From the analysis, taurine dosages ranging from one to three grams per day appear to be effective.

Nitric oxide (or beetroot extract)

Nitric oxide (NO) itself is not found in pre-workout supplements; however, chemicals that contain nitrate (such as beetroot) and NO precursors (such as L-arginine, L-citrulline, and citrulline malate) are found in pre-workout supplements. Nitric oxide's main role in the body is regulating the dilation of blood vessels, which reduces blood pressure and increases blood flow (40). During exercise, this increased blood flow means that more oxygen and nutrients may be delivered to the muscles, although these effects have not been substantially demonstrated (mainly due to difficulty in testing). 

One of the most common nitric oxide enhancers in pre-workout supplements is beetroot juice extract. Similar to citrulline, beetroot juice powder also increases levels of nitric oxide in the body, which serves multiple benefits including increased blood flow and strengthening of muscle contraction (41).

Related Post: Superbeets Review: Does This Beet Powder Really Work?

Vitamins and minerals

Micronutrients—such as mineral electrolytes like calcium, magnesium, sodium and potassium—are often included in pre-workout supplements. The addition of these mineral electrolytes, commonly used in electrolyte powders, can help women who sweat a lot during training to help maintain their hydration (42). Pre-workout formulations containing these ingredients are a great option for women who enjoy extended cardio sessions or a sweaty hot yoga class.

Vitamins also play a key role in overall health and physical performance (43). Specifically, many of the B vitamins are included in pre-workout powders because they are involved in the metabolism of carbohydrates and fats for energy (44). This helps to provide the energy your body needs to perform optimally in the gym. They also play a role in the formation of hemoglobin in red blood cells, which contributes to the availability of oxygen in the muscles during intense aerobic exercise.

Related Post: Common Pre-Workout Supplement Ingredients and What They Do 

Pre-Workout Ingredients to Avoid as a Woman

There aren't any specific ingredients that women need to avoid in a pre-workout supplement. However, there might be a few things that you at least want to take note of based on your personal health and fitness goals.

• Added sugars: Certain pre-workouts contain additional carbohydrates usually in the form of added sugars. These formulations are usually developed for athletes who are training multiple times a day and need some quick and easy energy before their next session. If you have weight loss goals, then you'll likely want to avoid these added calories.

• Artificial sweeteners: Women may want to avoid artificial sweeteners, especially if they have any pre-existing digestive issues. This is because many of these sugar alcohols and artificial sweeteners have been linked to gastrointestinal distress for susceptible individuals (45). For approximately 10-20 percent of the population, these ingredients might cause abdominal pain, bloating and altered bowel habits; though some women may not have an issue at all.

• Caffeine dosage: Include the total amount of caffeine in your pre-workout powder when calculating your total daily caffeine consumption. The FDA recommends a limit of up to 400 milligrams of caffeine per day (12). It's important to note that caffeine can also take up to 10 hours to fully clear from your system. This means that it might be smart to use a stimulant-free pre-workout powder if working out after 3 p.m.

• Proprietary blends: Proprietary blends are a tactic used by supplement companies to group together ingredients and list only the total amount of that blend on the supplement facts label. This is seen as a shady practice used to hide the fact that at least some of the ingredients are likely under-dosed and won't add any real value.

What to Look for as a Woman Choosing a Pre-Workout

When choosing a pre-workout supplement there are a number of factors you should take into account:

• Ingredient quality: Look for supplements without any artificial preservatives, flavors or colors. Artificial sweeteners are difficult to avoid in pre-workout formulas, so look for one that you know you tolerate well, or choose a product with a sugar substitute like stevia.
• Label transparency: Avoid proprietary blends. Luckily, this form of labeling is a dwindling practice as consumers are becoming more savvy and want to know the exact amount of each ingredient in the formula.
• Dosing: Check the supplement facts label to ensure that the ingredients are included in amounts that have been shown to provide the purported benefits. 
• Cost: You can find an effective pre-workout supplement without spending a ton, but keep in mind that well-dosed pre-workout formulas will cost more and are cheaper than buying multiple products to get the same ingredients/doses.
• Certified for sport: If you're an athlete, it's important to determine whether or not the supplement has been third-party tested and is certified safe for sport. This ensures that there won't be any banned substances in your pre-workout that might disqualify you from participating in drug-tested events. 
• Taste: Choose a pre-workout powder that comes in a flavor you enjoy and tastes great—otherwise, you may not use it. Many companies sell small sample packets of pre-workout powder, so you can give it a try before buying an entire tub.

What Are the Benefits of Using a Pre-Workout?

As long as other lifestyle factors such as nutrition, hydration and sleep are optimized, women who choose to take a pre-workout supplement should experience a number of positive effects throughout their workout. This includes increased energy, focus, power output and delayed fatigue. One of the major reasons for these benefits is the stimulant boost provided by caffeine (46). This is the reason that caffeine is one of the only ingredients found in almost every single pre-workout product. So why not just drink a cup of coffee before the gym? While this would work for getting a moderate dose of caffeine, pre-workout powders contain many additional ingredients that may benefit your next workout. Some notable ones include beta-alanine, green tea, Dynamine, L-citrulline, creatine and taurine.

How to Use Pre-Workout

A pre-workout powder is typically ingested by mixing one scoop with eight to 12 ounces of water and consuming it around 30 minutes prior to your training session. Always read and follow the label instructions on the container. Oftentimes, companies will give you the supplement facts for either one or two scoops, since taking a double serving is helpful for those who need an extra boost from a higher dose of caffeine.

It's very important not to dry-scoop pre-workout powder. Dry scooping is when the powder is consumed without mixing and diluting it with water. It's a trend that's commonly found on social media, and is very dangerous for a number of reasons. First, you can accidentally inhale the powder, which poses a potential choking hazard. Second, dry-scooping floods your body with an acute dose of caffeine, which can drastically increase both your blood pressure and heart rate and potentially lead to an irregular heartbeat rhythm. If you want to consume your pre-workout supplement quickly, using a shaker bottle with water is much safer.

Related Post: The Best Shaker Bottles to Complement Your Wellness Routine

Methodology: How We Chose the Best Pre-Workout Powders for Women

We chose products for our list of the best pre-workouts for women based on a number of factors reflected in our pre-workout and stim-free pre-workout scoring methodologies. These include:

• Ingredients for energy: Common stimulant sources of energy in pre-workouts drinks for women (and men) are caffeine anhydrous, PurCaf, di-caffeine malate and theobromine. Common stimulant-free ingredients that support energy include taurine, eleuthero root, niacin and vitamins B6 and B12. We look for effective doses of these ingredients for energy.
• Ingredients for hydration: Hydration plays an important role in muscle performance and recovery. We give high scores in this category to formulas that contain sodium, potassium and/or coconut water powder (a natural source of potassium).
• Ingredients for endurance: Some pre-workout formula ingredients may boost mental and physical endurance during workouts when included in effective doses. These include beta-alanine, Carnosyn, ancient peat and apple extract, rhodiola rosea, L-carnitine, eleuthero root, astragalus root extract, Astragin and Senactiv. We look for effective doses of these ingredients for endurance.
• Ingredients for reduced muscle fatigue: We look for pre-workout formulas that have ingredients that have been shown to reduce muscle fatigue. Specifically, we look for formulas that include citrulline malate and beetroot.
• Ingredients for lean muscle support: We look for 11 ingredients in effective doses that support the growth of lean muscle. Some of these ingredients are backed by more research than others, and they are weighted accordingly in the score for this section. The ingredients are creatine, betaine, leucine, taurine, isoleucine, valine, zinc, vitamin B, BCAAs, boron and calcium.
• Ingredients for focus: Improved focus can add to the intensity and intentionality of your workout. Many ingredients in pre-workout formulas included for focus either aren't backed by studies or the studies show no effect. Still, we consider the inclusion and dosing of four common pre-workout ingredients in this category, though with a much smaller weight in the overall score. They include Alpha GPC, tyrosine, huperzine A and choline bitartrate.
• Cost per serving: While price isn't always indicative of quality or value, we do reward pre-workout supplements that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which pre-workout formulas provide the least health risks to users.
• Certifications: Third-party testing for purity and potency is rewarded in a pre-workout product's score. The most important certification for pre-workout powders is Informed Choice Informed Sport. This certification is critical for athletes who might get drug tested for their sport.
• Bonus credits: Pre-workout supplements can earn small bumps in their overall score by including antioxidants, having sustainable packaging, no proprietary blends, all-natural ingredients, non-GMO ingredients and organic ingredients (where applicable).

We also receive input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.

Learn more about our nutrition and supplement review process, as well as our pre-workout testing methodology and stim-free pre-workout testing methodology. 

Pre-Workout for Women FAQs

Do pre-workouts help burn fat?

Pre-workout formulas might contain ingredients that support fat metabolism; however, the products on the above list are not labeled as weight-loss supplements and should not be taken for that purpose. In the majority of pre-workout supplements, there are no direct fat-burning effects aside from increasing your motivation to get to the gym and your workout intensity when you're there. If you're looking to lose weight, then you must be in a caloric deficit. I would suggest reaching out to a registered dietitian nutritionist to help you develop a sustainable plan to help you achieve your goals.

Should women take a pre-workout supplement?

Maybe. Women can take pre-workout supplements and reap their benefits, but there is a caveat. As with any other supplement, they are really only intended for people who have first optimized their lifestyle. Before choosing to start a supplement regimen, you should ensure that your nutrition, exercise program, hydration and sleep are optimized. Taking a pre-workout alone will not counteract a poor diet and lack of training or sleep.

What are the differences between women’s and men’s pre-workouts?

Aside from the marketing, there's no significant difference between the ingredients and doses in men's and women's pre-workout supplements. Choosing a supplement comes down to preference and what you're looking to gain. It’s better to focus on factors such as body composition rather than sex when assessing the type of pre-workout supplement to choose. Other factors to consider would be sweeteners, price, formulations with proprietary blends and the types of flavors you enjoy.

How much caffeine should my pre-workout contain?

The majority of pre-workout supplements contain anywhere from 100 to 300 milligrams of caffeine. This might take some trial and error, but you want to find a product with a caffeine dosage that will give you energy without the potential unwanted side effects, such as headaches, anxiety or jitters. 

The average eight ounce cup of coffee contains about 95 milligrams of caffeine, so if you drink coffee, consider your caffeine tolerance. If you feel like you have a high tolerance to caffeine then you might favor a pre-workout powder with a higher dosage of 200 to 300 milligrams. Conversely, if you are someone who doesn’t consume caffeine on a regular basis, then a lower dosage of around 100 milligrams may be a good place to start.

The suggested daily caffeine limit is 400 milligrams per day (12), and exceeding this limit can cause a variety of unwanted side effects including insomnia. Keep track of your caffeine consumption throughout the day, and avoid pre-workout powders after 3 p.m. It's also smart to take some days off of caffeinated beverages (including pre-workout supplements) to prevent dependence and to maintain tolerance levels.

Expert Contributors

Chris Mohr, RD and PhD

Chris Mohr is a registered dietician who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Eddie Jo, PhD

Dr. Eddie Jo is a Professor of Exercise Physiology and Director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake, and technologies for the optimization of human health and performance, energy metabolism, body composition, and endocrine function. He has over 8 years of experience as Expert Witness: exercise-related personal injury.

Jenevieve Roper, Ph.D, CSCS.

Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition, steering the field toward higher standards. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

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References

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock as of publish time.