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Pre-workout supplements can help with energy, gaining muscle, and losing weight. But you won’t get the best pre-workout for women among those made for men.
Men have more testosterone and build mass quicker during workout, which means women require different ingredients like vitamin B12 and a modified dose more appropriate for the female body.
Learn how to use pre-workout supplements and get the lowdown on the best pre-workouts for women. Our science backed pre workout reviews will help get you there.
The best pre workout for women is one that contains ingredients to get you energized before you hit the gym.These supplements should also contain nutrients and minerals to help you build muscle mass fast. Some help with losing weight, too, so if that’s something you’re after, mind this requirement while you’re shopping for a workout.
In our pre workouts review, with the help of research, we lay down the ins and outs of these supplements for women and what you can expect from each one. This should help you choose a good pre workout, suitable for you.
Pre-workout supplements can be beneficial, so long as you choose a pre-workout supplement or product that’s right for you. Ingredients like caffeine matter, of course. You’ll also want to understand the basics of what some more popular substances have to offer.
Pre-workout supplements often contain the following ingredients, beyond the energy jolting caffeine choices on the market.
These two components make for popular amino acid groups that you’ll often find on ingredient lists.
Branched-chain amino acid, or BCAAs, includes three parts: valine, isoleucine and leucine. These help in the protein production process and muscle repair post workout . This indicates it helps combat fatigue and soreness/stiffness, too.
EAAs also make for a group of amino acids that support muscle recovery, endurance and physical performance at large. Studies are still out on this, but many think that EAAs work better than BCAAs do, although they’re very similar.
Beta alanine is another amino acid you’ll often see on ingredient lists. Beta alanine is an organic compound already existing in the human body. It might help with building lean muscle and it also helps support the levels of carnosine in your body, aiding in endurance.
This naturally occurring chemical makes for one of the non-essential amino acids. The body converts citrulline into nitric oxide, an imperative process for the heart.
L citrulline relaxes your vessels and veins, benefitting blood flow . This also means it helps with transporting and absorbing nutrients for muscle growth.
Glutamine is another amino acid, like the nitric oxide form above, that aids in the production of protein. This nutrient also supports the digestive and immune systems, making it beneficial for those with a disciplined workout regime.
You’ll find L-arginine, an amino acid, in a variety of foods from red meat to dairy, fish and poultry. Studies show that it supports the hormone and immune systems .
You probably know by now that most pre-workouts contain caffeine. It’s not the same as you’ll find in a cup of tea or coffee, the exact form of caffeine differing from product to product.
Regardless of the specific caffeinated ingredient, caffeine not only provides energy but motivation as a result, which is a very necessary component when it comes to pumping iron.
Some caffeine forms will be cleaner than others, and opting for a supplement with L-theanine can help smooth out the process and decrease any jitteriness.
Theacrine is an essential component in many teas and coffees, making it a stimulant. Beyond that, it’s known as an anti-inflammatory and analgesic, too. This indicates it helps the body in lowering swelling and pain, aiding in recovery post workout.
Nitrosigine is a proprietary blend created for boosting physical performance. This compound includes a variety of ingredients such as potassium, inositol and arginine, the latter listed above. Two benefits of Nitrosigine include enhanced energy levels and better blood flow .
Adaptogens make for a classified group of plants and other organic matter used as herbal remedies. They include licorice, ashwagandha, rhodiola, and maca, among others. People use adaptogens to help the body lower stress at large.
Pre-workouts often include sweeteners to help with brief energy boosts and flavor, too. One supplement may contain natural sugars, whereas other supplements feature synthetic options like Stevia and Aspartame.
Artificial sweeteners, in particular, are often debated over in the health world because they come with a list of potential dangers like weight gain, heart palpitations and possibly even cancer. Another issue associated with these sweeteners is that they can cause you to desire unhealthy ingredients over other options .
If you can, avoid supplements that contain artificial sweeteners and opt for a more balanced substance instead.
Grains of paradise, or aframomum, is another herbal remedy that comes from the ginger family. Some believe that aframomum boosts immunity and testosterone as well, but research is inconclusive.
Most of the supplements on this list feature natural ingredients such as adaptogens, l carnitine, and caffeine anhydrous. It’s important to note, though, that one pre-workout supplement can vary greatly from the next and there are many on the market that feature ingredients with horrible side effects.
A good pre-workout won’t contain any of the following:
DMAA is also known as methylhexanamine, a common ingredient in nasal decongestants. It’s also used for athletic performance and losing weight because it boosts energy as an amphetamine.
In the United States, this group of drugs is illegal as it’s linked to dangerous consequences, including heart attacks, breathing difficulties and tightening of the chest.
DMHA is similar to DMAA insofar as it’s also a kind of methylhexanamine. The legality around this drug is more complex, not to dismiss any consequences that might arise from using it. It’s still an amphetamine, and you should avoid it at all costs.
Ephedrine is a stimulant, and medication designed for people with breathing problems. The substance is illegal in the United States, after being classified as dangerous if used in dietary supplements. Common side effects with this drug include gastrointestinal pain, insomnia, headaches and heart problems.
This group of drugs also falls under the stimulant category. Individuals use phenethylamine for its euphoric affect and it works similarly to the amphetamines listed above. People have used it for dropping fat, but it could result in anxiety, irritability and a rapid heart rate among other things.
If you find a supplement with this ingredient, it might indicate that it’s actually DMAA in disguise. It’s made to be an energy booster, stimulant and appetite suppressant, though given its amphetamine nature, you should avoid it.
Some pre-workout supplements with ingredients such as caffeine work for both muscle building and losing weight. The best pre-workout here is IdealLean.
Aside from providing an energy boost, IdealLean features a proprietary blend made specifically for losing weight. This includes ingredients that provide a boost in energy and metabolism, along with BioPerine to help you receive the most out of each component.
Some pre-workout supplements are geared towards both men and women, but many prefer a pre-workout supplement that contains ingredients made specifically for their gender. This is because men and women build muscle differently and the male body typically requires a larger amount of ingredients in general.
For women-friendly supplements, they usually contain a higher amount of stimulants and ingredients for building lean muscle while losing weight. This includes substances for metabolism and digestion.
Many pre supplements for men tend to have more bulk-building components like creatine, so they can make the must of their pump sessions.
One pre-workout supplement might focus on specific ingredients that help for a single purpose, like caffeine for improving energy, or creatine for building muscle.
Many come with the following essential benefits:
Unfortunately for women, biology dictates that men have an easier time losing weight. Part of this predicament boils down to preference, where men tend to eat more meat and for women it’s carbohydrates.
It’s also hormonal. Testosterone provides men with the ability to manage more muscle and less fat in their bodies naturally.
Because of this, women require a higher level of support when looking to lose weight. Supplements that feature ingredients for better metabolism and energy levels are beneficial for this reason.
Stimulants like caffeine exist in most of these products.
For young to middle-aged women, in particular, workouts can change dramatically based on what phase one is in the menstrual cycle. In the days leading up to the period, energy tends to drop organically, and stimulant based supplements can help offset such challenges.
Another unfortunate truth is that men tend to gain more muscle, quicker. Blame it on the hormones, but this doesn’t mean that all is lost for women.
Females can still benefit from ingredients such as whey protein or creatine, but for women, consumption will be in smaller doses.
If stamina or endurance is low, chances are higher that you’ll face a plateau in your workout goals, especially high intensity training sessions. This is why some pre-workouts for women contain ingredients like the B vitamins and stimulants, of course, to keep you going for longer periods of time.
Concentration is imperative when you’re looking to make gains at the gym. Supplements can provide this and ingredients such as L-theanine can help smooth over any of the negative effects like caffeine jitteriness.
The ingredients in pre-workout supplements are only as good as how you use pre-workout supplements. Meaning, you’ll need to follow the recommended dosing and scheduling, otherwise things like caffeine won’t do well when using pre-workout.
In most cases, the best time to take a pre-workout supplement is around 15 to 30 minutes before your workout. This is the ultimate time frame, because it takes around this long for the substances to kick in, especially stimulants.
If you’re new to a specific pre-workout supplement, you’ll want to start small. This means taking the lowest dose possible and noticing how it affects you. Chart your journey and follow the manufacturer’s instructions to a T for the best results.
Pay attention to meal recommendations, as some supplements will require a partial to full stomach to avoid any gastrointestinal difficulties such as cramping, diarrhea or nausea.
Cycling and stacking refers to how you choose and consume your supplements, based on schedule and your needs.
One example: It’s common with cardio regimes to cycle between slow and fast-paced workouts for more benefit. Or for weightlifters who trade between high intensity, moderate and low-intensity periods for better bulk.
The same goes for supplements. With a stimulant like caffeine, for example, you might benefit from more one day, and less the next. Otherwise you could hit a wall where you don’t feel the effects the same as you did in the beginning.
Stacking refers to combining various supplements for the best results. Where one might focus on increasing endurance, the other could be for greater muscle gain.
Learning how to cycle and stack comes with a learning curve, it requires organization and forethought. While some may choose to opt out of this in the beginning, once you’re in a solid routine, it’s something to consider.
Any legitimate supplement manufacturer will tell you that you won’t get very far with your supplements, regardless of the ingredients that help, if you don’t pay attention to your diet.
While this point differs from person to person, a few essentials include:
Pre-workout supplements come with a host of details, from components like caffeine to effects, dosage, and more. It’s crucial that you understand as much as possible about any pre-workout supplement before investing and taking it.
We’ve gathered some of the top frequently asked questions about pre-workout supplements to round out our pre-workout research and reviews.
Every pre-workout supplement and their coinciding components, on our list, are perfectly legal. We wouldn’t promote them otherwise.
That’s not to say that every pre-workout on the market is this way, though. In fact, some will sneak in dangerous substances as already mentioned. Make sure of this when you’re shopping and use discretion when choosing a pre-workout for you.
While all the pre-workout supplements on our list are safe, safety will vary from person to person. This is especially the case with stimulants, such as caffeine, where some are more sensitive to it than others. Other natural ingredients, like those for digestion, might bother a gentle stomach, for example.
It’s important to understand your limits around any condition you might have and how that could be affected by using a pre-workout.
Depending on the natural ingredients, any pre-workout supplement could come with adverse effects. Some common ones include:
The best time to take a pre-workout supplement for blood flow is around 15 to 30 minutes before your workout. This ensures the ingredients kick in exactly when you need them to.
To our knowledge and based on our pre-workout research, none of the pre-workout supplements on our list will interfere with birth control.
This could depend on the specific pre-workout supplement and the natural ingredients within like amino acids, but also your specific birth control.
We can’t offer medical advice, so make sure to consult a trusted doctor before taking a pre-workout supplement to be safe.
A best pre-workout for women will stand out among other pre-workout supplements for its inclusion of natural ingredients including: beta alanine, acetyl l and branched chain amino acids.
Take pre-workout designed to help with blood flow, fitness goals, and one that provides an appropriate energy boost. If you’re among the many women sensitive to caffeine or other stimulants, make sure to get a stimulant free option with no artificial sweeteners.
One of the best in our opinion is Powher. With just 3 grams of carbs, it’s a suitable option for losing weight while you build muscle. Many pre-workout options can help in other ways, too.
Choose a supplement with a money back guarantee if you’re concerned it might not work for you. Do remember, your best bet is to take the supplement 15 to 30 minutes before working out for the best results.