When you are working out, you want every advantage you can get. That is where pre workout supplements for women come into play. These supplements are formulated to energize you through tough workouts and get better results.
Unfortunately, many women are reluctant to try pre workouts because they are marketed with imagery of super-buff dudes and have names like “Super Freak” and “Jack’d Up.” You might have even heard unfounded (read: stupid) myths that pre supplements can cause women to grow facial hair.
These misconceptions have left many women feeling unsure about pre workout supplements. This is unfortunate, especially because women work longer hours than men and female athletes train harder than men. It is women who could really benefit from the boost that pre workout drinks provide!
Top 5 Pre Workout Supplements for Women
What is a Pre Workout Supplement?
When you’ve just worked a 10-hour shift or chased the kids around all day, it is hard to find energy to exercise. Pre workout supplements are designed to give you longer-lasting energy to fuel a workout. They also help increase mental focus so you can exercise harder and better.
Even though most pre workout powders are synonymous with caffeine, most brands also contain other ingredients that can improve your workout and help you get better results.
Benefits of Pre Workout Supplements for Women
The benefits will vary depending on the ingredients of the pre workout supplement you choose. However, you can expect to get at least some of these benefits:
- Long lasting energy
- Improved focus
- Improved nitric oxide production (which helps endurance)
- Greater fat burning
- Promote muscle protein synthesis
Downsides of Pre Workout Supplements
While there are lots of benefits of taking a pre workout powder, not everyone handles supplements well. There is always some risk of side effects, mostly from the caffeine:
- High amounts of caffeine can make you feel jittery and nauseous.
- Caffeine is dehydrating; you’ll need to drink extra water to stay hydrated.
- Caffeine can be dangerous for people with high blood pressure or certain other conditions.
What’s the Difference between Men and Women’s Pre Workout Supplements?
When talking about the difference between pre workout supplements for women and men, a lot of websites will go on spiels about “how women’s bodies are different” and “women have different nutritional requirements.”
There is some truth to this. Women obviously don’t want to take tons of testosterone-boosting ingredients. Women also need more of certain nutrients like calcium and iron.
However, when it comes to pre workout, the difference is in the GOAL and not the GENDER.
1. Women’s Pre Workout Supplements (Usually) Don’t Contain Creatine
Most pre workout supplements formulated for men contain creatine as the main ingredient. Ample research shows that creatine helps boost muscle mass.
If you are a women who primarily does strength training with the goal of gaining muscle, then creatine pre workout supplements are fine for you to take. YES, that means you can safely take almost all men’s pre workout supplements!
However, most women do more cardio than men when working out. When taken before cardio, creatine supplements can cause problems like:
- Dehydration
- Muscle cramps
- Bloating
It is also important to know that creatine doesn’t go well with caffeine. Thus, a lot of people (even those focusing on strength training) choose to buy pre workout supplements without creatine. They still need creatine – they just take it at a different time than their caffeine-containing supplements.
2. Women’s Pre Workout Supplements Focus on Fat-Burning
Again, this isn’t true of all women. But, in general, most women focus on fat loss whereas men focus on muscle gain. Thus, women’s pre workout supplements are typically formulated to promote fat loss.
Some of the ingredients which help with fat-burning include:
- Caffeine
- Green tea extract
- Cayenne
- Black pepper
- Raspberry ketones
For more of my top recommendations, have a look through these popular pre workouts for fat loss.
3. Women’s Pre Workout Supplements Don’t Contain Testosterone-Promoting Ingredients
Testosterone is widely considered a “male” hormone. However, testosterone is important for women too. Women need testosterone to support healthy sexuality, muscle gain, cardiovascular health, and much more.
With that said, some testosterone-boosting supplements are NOT safe for women to take. In general, women should AVOID pre workout drinks that contain ingredients that can boost testosterone or alter hormone balance.
AVOID:
- D-aspartic acid
- Tribulus terrestris
- Fenugreek
- Maca root (which may affect birth control pills)
What Should Women Look for in a Pre Workout Supplement?
Not that long ago, women didn’t have many choices when it came to sports supplements (not to mention in other areas of fitness, like the rampant discrimination in outdoor gear).
Luckily, manufacturers have finally caught on that women are just as tough as men and women also want choice. That means that there are now dozens of options for pre workout supplements for women. Here is what you need to look at when choosing a pre workout as a women.
Your Goal
➜ If Your Goal Is Fat Burning:
If your fitness goal is to burn fat, then look for pre workout supplements with higher levels of energy-promoting ingredients (such as caffeine). Ingredients which improve mental focus are also beneficial, such as B vitamins. You’ll want to avoid pre workouts with high amounts of creatine.
➜ If Your Goal Is Muscle Gain:
If your fitness goal is to gain strength and you aren’t doing much cardio, then you will want to look for ingredients like amino acids and creatine. If you experience issues with bloating, then switch to a pre workout supplement with lower levels of creatine.
Caffeine Levels
Pre workouts for females are formulated to give you energy for an intense work. In almost all cases, that energy is coming from caffeine.
Depending on the supplement, you can expect to find anywhere from 60mg to 300mg of caffeine in a pre workout.
By comparison, a cup of coffee has about 95mg of caffeine.
If you are the type of person who gets jittery with one cup of coffee, then choose a pre workout supplement with lower amounts of caffeine. Alternatively, just half the dose of the supplement.
Ingredients of the Pre Workout Supplement
Like with any supplement, pay careful to the ingredients when choosing a pre workout supplement for women. Here is a breakdown of the most common ingredients in top pre workout for women and what they do.
❯ Caffeine
There are numerous studies that show that consuming caffeine prior to a workout will boost endurance and give better focus. The energy surge can also help increase calorie burn and build lean muscle.
Look at the total amount of caffeine from all sources. Sometimes pre-workout supplements will list caffeine from coffee and green tea separately, so there might be more total caffeine than you realize.
❯ Creatine
As talked about above, creatine is perfectly fine for women to take. If your workout goal is to gain muscle mass (and you aren’t so concerned about weight loss), then you’ll likely want a pre workout supplement with creatine.
By contrast, if your goal is to burn fat and get more energy, then you will want to choose a pre workout supplement for women without creatine.
❯ Branched Chain Amino Acids (BCAAs)
BCAAs consist of three essential amino acids: leucine, isoleucine, and valine.
The reason that they are considered “essential” is that the body can’t make them on its own. We have to get them from dietary sources. The body makes “nonessential” amino acids from essential amino acids.
BCAAs – particularly leucine – help regulate protein metabolism and promote muscle synthesis. Even though many people take BCAAs to increase muscle gains, there isn’t too much research that actually supports them for strength gains. However, there is a lot of research that shows that BCAAs reduce muscle soreness and increase recovery time.
Another great benefit is that the body breaks BCAAs down to use as a source of energy. They increase serotonin levels in the brain, which in turn fights fatigue. This is why they are often included in pre workout supplements as well as post workouts.
The bottom line? BCAAs are great regardless of whether you do cardio or strength training.
❯ Beta Alanine
Beta alanine is a nonessential amino acid (which doesn’t mean it isn’t crucial for health). It is shown to improve muscular endurance to improve weight training. Beta alanine also combats lactic acid in the body so recovery is faster. Note that high doses of beta alanine might make you feel tingly.
❯ B Vitamins
There are eight B vitamins which make up B complex, and each is important for your health. There are numerous benefits of B vitamins. As far as pre workout supplements go, B vitamins help:
- Boost metabolism (which helps weight loss)
- Fat oxidation (which helps burn fat)
- Protein metabolism (which helps build muscle)
- Provide cellular energy (which helps fuel your workout)
There is a common misconception that simply taking B vitamins will help you lose weight. In people who aren’t B deficient though, there is no evidence of this. However, since B vitamins do give you so much more energy, they will give you the energy needed to exercise your way to weight loss.
*B vitamins will make your pee turn bright (like fluorescent bright!) yellow. Be warned about this before choosing a pre workout supplement so you don’t think the color change is due to dehydration.
❯ Citrulline Malate
Citrulline malate is a nonessential amino acid which is great for boosting energy. It is converted into adenosine triphosphate (ATP) in the body, which the body burns very efficiently. It also helps with oxygen delivery so you feel focused.
If you want energy without having to load up your caffeine dosage, then make sure your pre workout supplement has lots of citrulline malate!
Citrulline malate also helps post-workout by speeding up recovery time and removing lactic acid from the body.
❯ Bioperine
Bioperine is a fancy way of saying black pepper extract. This simple supplement doesn’t get nearly as much attention as it deserves.
Firstly, bioperine is awesome because it increases absorption of other nutrients (meaning you’ll actually get their benefits instead of just peeing the nutrients out!).
Secondly, black pepper can act as a thermogenic. It increases body temperature, which in turn causes you to burn more calories. Thus, bioperine is great in pre workouts for women who want to lose weight.
Price of Pre Workout Supplements for Women
When you are training frequently, the cost of pre workout supplements can add up quickly. Unfortunately, it is hard to find a cheap pre workout supplement which is actually of good quality. Expect to pay approximately $1 per serving.
If price is a big issue for you when choosing a pre workout, then opt for value. A lot of those cheap pre workout supplements for females are just loaded with caffeine and have tiny amounts of other ingredients. You’d be better off chugging a bunch of coffee before your workout!
To get the best bang for your buck:
- Calculate the cost per serving (price divided by total servings).
- Look for pre workouts with high amounts of BCAAs, citrulline malate, other amino acids, bioperine and lesser amounts of cheaper ingredients (like caffeine and B vitamins).
How to Use Women’s Pre Workout Supplements to Get the Best Results
- Take your pre workout supplement approximately 30-45 minutes before exercising.
- Make sure you drink extra water. Pre workouts can be very dehydrating!
- START SLOWLY! Test your tolerance by taking just a ¼ or ½ dosage for starters. Work your way up to the full dosage.
Reviews of the Best Pre Workout Supplements for Women
1. EVLution ENGN SHRED Pre Workout Supplement
EVLution ENGN SHRED was formulated to support fat burning through thermogenesis. It does this primarily by combining caffeine with cayenne – combination which has shown to increase fat metabolism. The B vitamins and yohimbe are also great for boosting energy.
Pros
- Great taste
- Gives mental focus
- Dissolves easily in water
- Kicks in quickly
- Formulated to burn fat
Cons
- Might be too sweet tasting for some people
- High caffeine content could make you nauseous or jittery
- Not formulated for building muscle mass
Who It’s For:
The high amounts of energy-boosting ingredients and cayenne make this pre workout good for women doing intense cardio to burn fat.
2. Alpha Gx7 Pre Workout Supplement
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 side effects from pre workout supplements with high amounts of B vitamins will appreciate that Alpha Gx7 only contains 5mg of niacin. You won’t be peeing like crazy or get a tingly feeling.
Pros
- Prolonged energy – great for cardio
- Won’t make you crash
- Simpler and healthier ingredients makes it good for beginners
Cons
- Caffeine content might be too high for some
- No BCAAs
- Doesn’t dissolve well
- You’ll either love or hate the flavor
Who It’s For:
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.
3. Red Leaf Pre Workout Energizer
Red Leaf is one of the most popular pre workout supplements for women (though men could use it too). What makes it different from most other pre workouts is that it contains low amounts of caffeine. Yet, it is still good for burning fat because of the raspberry ketones it contains.
Red Leaf also has one of the best profiles as far as nutritional content and purity goes. You aren’t wasting money on cheap or filler ingredients and the BCAA amount is quite high.
Pros
- High amounts of BCAAs
- Mixes well
- Great value
- Good for people who don’t drink caffeine
Cons
- Very sweet tasting
- Contains sucralose (Splenda)
- If you are used to consuming lots of caffeine, this might not be enough to energize you
Who It’s For:
Because of the balanced blend of BCAAs, amino acids, and caffeine, this is a perfect pre workout supplement for women doing moderate weight training who don’t want to feel jittery.
4. Optimum Nutrition Amino Energy
In its 5 grams amino blend, you will find 14 different amino acids – including BCAAs. Unfortunately, the BCAA content isn’t as high as we’d like compared to the other amino acids in the blend. However, nonessential amino acids are still important and the blend is better than what you’d get from cheap pre workout supplements.
Another standout feature of Optimum Nutrition Amino Blend pre workout is that it contains a mid-level amount of caffeine. If you feel like you are jumping out of your skin with other pre workouts, this one is worth trying.
Pros
- Contains BCAAs and other amino acids
- Mid-level of caffeine
- Lots of flavors
Cons
- Contains calories
- No other boosting ingredients
Who It’s For:
Because the main component of the pre workout supplement is its amino acid blend, this one is best for women who want to build lean muscle but need a good dose of energy.
5. Optimum Nutrition Gold Standard Pre Workout Supplement
Like with their Amino Blend, Gold Standard by Optimum Nutrition doesn’t contain too much caffeine. The 175mg dosage is enough to get you energized without causing the crash-and-burn that some pre workout supplements cause women. Thanks to the B complex blend, you’ll still feel energized. There are also a lot of great ingredients here for supporting muscle growth and repair.
One thing that stands out with this pre workout supplement for women is that it contains vitamin D. Many women aren’t meeting their vitamin D requirements and it can cause issues like bone fractures and weakened immunity.
Pros
- Mid-level amounts of caffeine
- Complete blend of ingredients to support workout
- Won’t make you crash
- Good flavor
Cons
- No BCAAs
- Contains sucralose (Splenda)
- Really sweet flavor
- Might cause some bloating
Who It’s For:
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.
6. Nutricost Pre-Workout Powder for Women
Want loads of energy but without the jitteriness that comes with some caffeine-loaded pre workout supplements? Nutricost has one of the highest amounts of citrulline malate that you’ll find, and is balanced out with a blend of B vitamins and just the right amount of caffeine.
We also like that the pre workout supplement contains bioperine. That way you know you are actually absorbing the nutrients while getting a thermogenic fat-burn as well.
Pros
- Black pepper increases fat burning naturally
- Won’t make you jittery
- Middle-level dose of caffeine
- No crash and burn
- Great price
Cons
- No BCAAs
- Contains sucralose (Splenda)
- Really sweet flavor
- Doesn’t dissolve well
Who It’s For:
There are some amino acids here to help muscle gain and recovery. However, without creatine or BCAAs, this pre workout supplement is best for women doing hardcore cardio to burn fat.
7. IdealLean Pre Workout Supplement
If your goal is to lose weight, then IdealLean is the pre-workout supplement to try. It has a unique blend of ingredients which stimulate fat metabolism. Unlike most other fat-burning supplements though, IdealLean doesn’t go overboard with the caffeine. You won’t feel jittery – just energized and focused.
Pros
- Contains CLAs
- High amount of citrulline malate
- Provides lasting energy
- Won’t make you jittery
Cons
- Contains sucralose (Splenda)
- Taste isn’t great
Who It’s For:
This pre workout supplement is for women who want to burn fat without going overboard on caffeine.
8. FitMiss Ignite Pre Workout Supplement for Women
FitMiss Ignite is a relatively-new pre workout supplement to hit the scene. It is specifically formulated for women who are doing cardio and want to burn fat. There are a lot of good ingredients in the blend. Unfortunately, we don’t know what the amount of each so it is hard to compare it to other supplements without trying it. Since everyone’s body is different, it could be a hit-or-miss depending on how much caffeine you need.
Pros
- Stimulates fat loss
- Contains beta-alanine
- Low price
Cons
- Propriety blend – doesn’t list amounts of each ingredients
- Lacking some ingredients which are standard in other pre workout supplements
Who It’s For:
FitMiss Ignite isn’t the best pre workout supplement for women, but it isn’t bad either. Because of the low price, it is a good option for women just getting started with pre workouts.
9. NLA Her Uplift Pre Workout Supplement
This is the only pre workout supplement on our list that does NOT contain caffeine. Instead, it provides energy from glucose polymers and DMAE – which stimulates the body by increasing acetylcholine levels.
The L-histidine is an interesting ingredient because it boosts the immune system and also helps supply oxygen to the body.
Pros
- Contains CLAAs
- Ingredients improve focus
- No caffeine
- Won’t make you crash
Cons
- Taste could be better
- Some people want caffeine in their pre workouts
Who It’s For:
The amino blend and additional nutrients make Uplift great for women serious about weight training but don’t necessarily need to lose weight.
10. Strong Girl Pre Workout Supplement
As the name implies, Strong Girl Pre Workout Advantage is for women who want to get strong. The supplement does contain aminos and caffeine for helping with fat metabolism, but it is really all about giving you energy to build muscle.
Note that a lot of women are angry that the “bottle was only ¼ full” when they got it. That’s because the bottle is full during packaging but the tiny flakes settle during shipping. It’s not the manufacturer trying to rip you off!
Pros
- High amounts of propriety blend
- Good nutritional content
- Won’t upset your stomach or make you jittery
Cons
- Propriety blend – doesn’t list amounts of each ingredient
- Doesn’t dissolve well
Who It’s For:
Strong Girl Advantage is for women who want help gaining muscle but without weird, unnatural ingredients.
Important FAQs about Pre Workout Supplements for Women
Aren’t pre workout supplements just for men?
No! Women train just as hard as men do and can benefit from supplements just like men. Even when the pre workout supplement contains creatine, women will NOT experience bad side effects like facial hair or undesirable changes to their figure. Those myths are actually what keep a lot of women from trying and benefiting from pre-workout supplements.
Will pre workout supplements will make it harder to sleep?
One of the main ingredients in pretty much every pre workout supplement is caffeine. Caffeine is proven to help boost energy for workouts and get better results. However, if you aren’t used to consuming caffeine, the large dosages in some of the supplements can be problematic. Consider:
- Halving the dosage
- Choosing a pre workout with lower amounts of caffeine
- Only taking pre workouts before morning workouts and not at night
Will pre workout supplements make me jittery?
Many pre workout supplements have more than 100mg of caffeine in them, plus other ingredients which can drastically increase energy at once. To prevent the jitters (or, as many would put it, “feeling like you are jumping out of your skin”), start slowly with pre workouts. Start by taking a quarter or a half dosage and then seeing how you feel. Once you get used to the smaller dosages, you can gradually increase to the full dosage.
Are pre workout supplements safe for women?
There are plenty of studies (like this one and this one) which show that pre workout supplements for women are safe. Of course, there are always some exceptions – such as if you have allergies, heart conditions, or are trying to get pregnant. Always check with your doctor before starting a pre workout supplement! If you have a trainer, ask for their advice too.
Additional resources:
https://examine.com/supplements/beta-alanine/
https://www.researchgate.net/publication/7501618_Effects_of_dietary_leucine_supplementation_on_exercise_performance
https://vitamins.lovetoknow.com/Vitamin_B_and_Weight_Loss
https://www.healthstatus.com/health_blog/health-fitness/top-ingredients-must-pre-workout-supplement/
https://www.ncbi.nlm.nih.gov/pubmed/20601741
https://www.ncbi.nlm.nih.gov/pubmed/15173434
https://jn.nutrition.org/content/136/1/274S.full.pdf
Last update on 2023-03-06 UTC -5 / Affiliate links / Images from Amazon Product Advertising API - Details
Can you recommend a pre-workout for someone who fasts everyday? I typically work out first thing in the morning and then do something in the evening (5-6 PM) as a fast break workout. I don’t want to break my fast with a pre-workout, you know?
Hi Lisa, using pre-workout won’t break your fast. You can take pre-workout before a fasted workout without any problems. Any pre-workout supplement with high BCAA & low calorie will work. You should try Red Leaf Pre Workout Energizer or Optimum Nutrition Amino Energy. A BCAA supplement is also awesome during a fasted state. Everyone is different though so trying it is the only way to find out if it works for you.