Here’s the deal: your male friends use pre-workout supplements and train like beasts. And you want the same thing, right? But just because a pre-workout works like a charm for your boyfriend, it doesn’t mean it’ll work for you too!
Luckily for you, there are supplements that are specifically designed for women! Many supplements boost and support muscle and testosterone, which is great.
But women normally want a steady flow of energy and motivation to hit the gym, burn fat, lose weight, and get a lean body that makes them feel confident. Right?
That’s why I’ve compiled a list of the best pre-works for women based on my experience, my female friends, my client’s results, and dozens of online reviews.
Let’s help you find the best supplement for your workouts and help you train like never before!
What To Look For When Choosing Pre Workout For Women. Ingredients!
There are dozens of different supplement products for women available. Some are stimulant-based, others focus on fat burning, third are completely natural and organic.
Overall, there are some essential ingredients that are more important than others. These play a key role in pre-work supplements and are highly looked for in the best pre-workouts for women!
Caffeine gives a safe boost of energy so you’ll want it in your supplement. Still, pay attention to the dosage as not all supplements with caffeine are ideal for night workouts. In some cases, they can also cause crash or jitters.
Branched-chain amino acids are important when it comes to protein synthesis. They influence muscle recovery and regeneration. No matter how do you work out, providing a support to restore muscle is important as otherwise, you won’t be able to build them successfully.
Nitric Oxide Boosters
L-citrulline, L-arginine, and L-norvaline are the compounds that help to boost nitric oxide in your body. It matters because they promote circulation and by blood flow, more oxygen is delivered to the muscles. More oxygen means more stamina during your workout.
In combination with caffeine, L-theanine has been shown to boost your ability to stay focused.
The Difference Between Women’s and Men’s Pre-Workouts
Women’s bodies somewhat differ from male bodies. I’m not saying they’re completely different but truth be told, women normally don’t want to take supplements that would boost testosterone.
Also, they may need a higher amount of other nutrients that may not be so important to men. Overall, here are a few key factors that are often designed differently in male vs female supplements:
In the majority of male-oriented products for men, it is one of the crucial ingredients. Research has shown that it supports muscle growth and this can be a good benefit for women who want to build muscle.
But in general, women focus on cardio more than men. And creatine can cause unpleasant problems when you want to focus on cardio. It can cause dehydration, bloating, and muscle cramps. Also, it has been shown to cause difficulties with fat loss.
Emphasis on Burning Fat
Not all women want a supplement that focuses solely on the fat-burning process, but many do. That’s why many supplements have been designed to boost weight loss for the physically active ladies. Some of the fat-burning ingredients are caffeine, green tea extract, raspberry ketones, black pepper, and cayenne.
No Testosterone Boosting Ingredients
While testosterone is regarded as a male hormone, it plays an important role in women’s bodies as well. But, not all supplements that boost it are safe for women. In general, it’s better for women to avoid such ingredients that can alter hormone balance.
What is the Top Pre Workout Supplement for Women?
Let’s have a look at the top preworkouts for women. You’ll notice that the brands use variations in their formulas to make products target specific fitness goal (weight loss, muscle building, cardio support), but all of them are incredibly effective.
1. Powher Pre Workout – #1 Choice Overall & Women’s Best Pre-Workout
If you want to get more than 100% from your workouts, give Powher a try. Heck, I tried it too and I can confirm that it’s a well-formulated product with carefully selected ingredients.
While this supplement doesn’t target building muscle specifically, it’s incredibly effective for weight loss and body toning. Without any side effects, Powher gave me a stable flow of energy with fierce motivation and focus. I was able to perform cardio like never before!
Powher is great for all ladies who want to shade some weight and look lean, but not build muscle. It’ll provide a full support for any type of workout with a long-lasting boost for your fitness goals.
2. 4 Gauge Pre Workout – Best for Muscle Building
With a carefully planned combo of creatine, caffeine, L-citrulline, and a few other ingredients, 4 Gauge helps to prolong your workout sessions.
It’s my go-to supplement and I’ve been able to train harder and longer. What’s more, it also boosts the fat burning process by replacing fat with lean muscle mass.
4 gauge definitely makes the training more intense and help you push further mentally as well as physically. You’ll concentrate intensely, I was shocked how well it really works!
4 Gauge is free of any artificial ingredients and it shows when you try it. This is a solid and effective product that helps build muscle, boost stamina and endurance, and it doesn’t use any sugar for an extra kick.
3. Bulk Pre-Workout Without Creatine by Transparent Labs
Transparent Labs have chosen their ingredients carefully to boost any type of workout. The fact that they chose to use citrulline (6 grams) over L-L-arginine can tell you that they’ve actually thought about the ingredients of this product carefully.
Transparent Labs just never disappoint. I tried this supplement and I loved it even though it’s creatine-free. It’s built for ladies; BCAAs (4 grams) provides the foundation for lean and strong muscles but without creatine to make you bulky!
I was working out on clean energy the whole time without any uncomfortable tingling I experienced in other preworkouts.
With effectively active ingredients that have been tested before handed over to you, Bulk supplement won’t cause any jitters nor crash but it will help you get in shape and push you through the long workouts high on energy.
4. Nitrosurge Women’s Pre Workout
For those who want to burn fat and build muscle, Nitrosurge will provide complete support with betaine, L-theanine, beta-alanine, and caffeine.
It’ll fuel your workouts with science-backed ingredients, provide bursts of clean energy with sharp focus, and, according to my experience, it’ll drive your physical performance further that you’ve ever been before. I love the fact this produces zero jitters and it helps muscles to regenerate effectively.
This product designed for men and women!
Nitrosurge doesn’t boast with 150 incredibly versatile ingredients on the label. They’re straightforward, transparent, yet effective that will have you vibrating with power all through the training.
5. RARI Nutrition Pre Workout for Women
Formulated with carefully tested and picked ingredients, RARI promises to get you high on skin-splitting pumps, roaring energy, and incredible focus.
I can confirm it’s effectiveness as a fat-melting pre-work that provides clean power, no matter the type of workout you do. I made a switch temporarily from C4 products and I was very impressed!
It’s also creatine-free, which is why many of my female clients love it and helps to regenerate muscles.
This product is also made for men and women!
If you can get over the taste, RARI has an effective formula that won’t leave you jittery but you may get tingles from it. Start with a low serving and work your way to a full scoop. You’ll be pushing through your cardio in no time without any crashes.
6. RSP AminoLean Pre-Workout for Women
Formulated with ingredients that support lean muscle and muscle recovery, RSP will provide energy anytime and anywhere.
When I tried it (as a test run for my client) I was able to experience clear focus and a steady flow of energy that kept me going for hours.
This is a blend that supports weight-management and I’ve seen some great success with it in my colleagues. Whether you work out daily or twice a week, this will help regenerate muscles and have you motivated for the nest session.
The taste is quite reasonable, but the sucralose can be a downside to some of you. Still, this supplement will give you a natural kick of energy without the jitters or tingling. Add it to your healthy menu and regular exercise performance and you’ll lose fat and get stronger.
7. Legion Pulse Pre Workout Powder
This supplement is one of the most heavily loaded supplements with caffeine on the list. It also contains L-citrulline and BCAAs, which boost blood flow and muscle recovery time.
Citrulline will have you explode on energy and beta-alanine enables you to train longer and harder. Yes, my friends claim this one has them bouncing off the walls.
In other words, this will help you change your workouts for the better. The taste is mediocre, but the ingredients are pretty straightforward without any proprietary blends. If caffeine isn’t your thing, 1 of the 10 flavors (green apple) is caffeine-free.
This supplement will give you value for money, but it’s not the best for night workouts since it’s heavy on caffeine. Start out with half a scoop unless you’re a caffeine junkie and you’ll be exploding like a beast on your training sessions.
8. FitMiss Ignite Pre-workout Supplement – Best for Weigh Loss
Loaded with caffeine, Fit Miss Fruit Punch boosts fat loss and increases energy levels and it’s a workout motivation in a jar and you can bring it with you wherever you go.
With amino acids like taurine and the fat-burning L-carnitine, this is a product that it really works. I’ve had a chance to test it with my clients over and over and it provides a great support on those days when you severely lack motivation and energy.
You can easily use Ignite as a coffee substitute just before your workout. It’ll support your body whether you’re in for fat loss, cardio, or long running sessions. The taste will give you a bit of cringe at first, but that’s common with these supplements anyway.
9. Lotus All Natural – Stimulant-Free Pre-Workout
This inexpensive appetite-suppressing supplement isn’t much to look at, but the effects speak for themselves
This product is part of Mashable’s Housecall series. Questions about the service? Drop us a line here.
When you’re hungry, your body has two basic coping strategies: We eat, or we stop functioning. Either way, chances are you’re not going to feel very good. That’s why, in an ideal world, you’d be able to hit the reset button with a nutritious meal.
But what if there was a product that helped you stay full longer, regardless of the time of day?
Enter Lotus All Natural Pre Workout Supplement, a new product that’s sold at Amazon and Birchbox.
The former product reviewer recommends this as a valuable tool to help you maintain energy levels through a tough workout, while the latter product reviewer suggests adding a bottle to your gym bag to prep you for high-intensity exercises.
Mashable has previously given the product a 3 out of 5-star ratings, after evaluating it for pricing, if the product lived up to claims, and if it was actually effective in helping people reach a more sustained, energy-full state.
The supplement with a simple label of a lotus flower — is marketed as a way to enhance your energy level and stamina.
The idea behind the product is that this water-based supplement helps us reduce the appetite during periods of intense exercise, from cycling to long-distance runs. As the product website explains, the protein in lotus promotes an overall feeling of fullness, making it less likely that we’ll reach for an extra-large-sized bar to satisfy an appetite that may only be revved up during a high-intensity workout.
So how does lotus work? Well, according to the product description, “Lotus functions as gentle energy booster.” This is why it’s designed to be consumed 30 minutes before exercise, right before a run or workout, to “help you feel empowered and keep energy levels steady during high-intensity activities.”
Indeed, a few online reviews claim that the supplement helps people to “forget” they’re in a race, or take on a brisk jog without the same side effects of a typical energy boost (potentially dehydrating) after a meal.
When Should I Take My Pre-Workout? How Often Should I Use It?
You should take your supplement before you hit the gym. The exact timing depends on each supplement but the general rule is 20 to 30 minutes before a workout with 8-10oz. of water.
If you’re new to pre-works, make sure to test the best amount for you first. Sometimes you need less than the recommended dosage.
Try until you find what works for you best. But keep in mind that you should exceed 2 scoops of any pre-workout in a day. In other words, it’s best to take it once a day and no more than that.
Should Females Take Pre Workout?
Alright, first thing’s first. I don’t believe any female should ever take pre workout supplements, regardless of whether they intend on doing high-intensity cardio. They will do their body no good and will start building muscle that’s actually unhealthy to get. Why? That is because they’re taking the excess of protein. It would be highly beneficial to just take a moderate amount of protein before working out. Take your pre workout with food, or make sure you have the protein that your body requires before you work out. If you don’t have it, then it wouldn’t be wise to take it, period.
The Answer May Depict How Not To Sexify Yourself In The Workplace. You probably already know that some of the biggest stars in the world — the male and female kind — can’t seem to walk down a red carpet or appear on a magazine cover without shedding some of their sex appeals. If you’ve ever wondered, “how do men keep their charm and charisma even when they are surrounded by hot, sexy women all day?” it seems that best pre-workout supplements might have just the answer. But wait! Before you start to worry that you’re completely forgetting about keeping yourself clean and sharp, a quick read of the study may leave you feeling refreshed and strong.
Are There Any Dangerous Side Effects to Using Pre-Workout for Females?
There are potential side effects to taking pre-workout supplements and these are more common in beginners and those who fail to hydrate properly or who don’t lead a healthy diet.
Make sure to stay hydrated and replenish electrolytes after your workouts. If you’re new to supplements, give your body time and let it adjust to them bit by bit.
What’s more, supplements that are made with poor-quality ingredients can also cause side-effects, so make sure to avoid the following:
Should Females Take Pre-Workout?
Pre-workouts for females are marketed for muscle recovery, endurance, fat burning, cardiovascular benefits, and general performance. Athletes and gym junkies regularly use pre-workout supplements. Although there are a number of brands that offer female-specific pre-workout supplements, they are not as common as the male-specific versions.
Pre-workouts for females tend to contain a blend of naturally occurring ingredients, as well as synthetic substances such as caffeine and BCAAs (branched-chain amino acids). This means that they are likely to be sweeter tasting than the male versions. There are still female pre-workout supplements available, and there are even “female-specific” pre-workout supplements that are similar to the male versions in both taste and composition. The main difference is the inclusion of different ingredients and sweeteners. Coffee Joint makes its female-specific pre-workout supplements using both coffee and green tea.
Overall, the side effects you may experience after taking a pre-workout are:
Do Pre Workouts Help You Lose Weight?
According to numerous online reviews and my personal experience, pre-workout supplements can help you shade some fat and tone your body since they’re formulated with ingredients and components that
- boost exercise
- help you train harder
- burn more calories.
- build lean muscle
- melt fat
- suppress appetite
- boost metabolism
Your body’s appearance and composition changes with time, which means more lean muscle mass and less fat.
Difference Between Male and Female Pre Workout
The differentiation between male and female pre-workout supplements lies in their formulation, accounting for distinct physiological characteristics, metabolic variances, and hormonal compositions specific to each gender. While both sexes benefit from increased energy, endurance, and performance enhancement, the nuanced needs prompt tailored formulations for optimal efficacy.
Physiologically, men typically possess higher muscle mass and greater natural testosterone levels compared to women. Consequently, male-targeted pre-workouts often contain ingredients designed to further support muscle growth and strength. Components like creatine, which aids in muscle energy production, and higher doses of certain stimulants like caffeine, are common in formulations aimed at males due to their potential to amplify strength and power output during workouts.
Conversely, female-focused pre-workouts are crafted considering the lower muscle mass and differing hormonal profiles of women. These formulations tend to incorporate ingredients that promote fat metabolism, as females may prioritize fat loss over muscle gain. Ingredients like green tea extract, which aids in fat oxidation, and L-carnitine, known for its role in utilizing fat for energy, are often included in female-specific pre-workouts. Moreover, lower doses of stimulants are usually preferred to accommodate women’s typically lower tolerance levels.
Another crucial factor in formulating gender-specific pre-workouts is the response to certain compounds. Women might be more sensitive to certain stimulants due to differences in enzyme activity, which can affect how quickly the body processes these compounds. Hence, adjustments in dosage and selection of ingredients are made to ensure optimal effectiveness while minimizing potential side effects.
It’s important to note that these gender-specific pre-workouts are more about optimized formulations rather than strict exclusivity. Individuals may find their bodies respond differently to various ingredients, regardless of their gender. Some women might benefit from the higher doses of certain compounds found in male-targeted supplements, and some men might favor the fat-burning elements often seen in female-targeted versions.
Ultimately, while gender-specific pre-workouts exist and cater to average physiological differences, individual response, preferences, and fitness goals should drive the selection of pre-workout supplements. Understanding one’s body and its unique needs remains paramount in optimizing the effectiveness of pre-workout supplementation.
Pre-Workout Supplement FAQs
Are Pre-Workout Supplements for Women Safe?
The pre-works we listed are all safe for you to use as they’ve been all specifically designed for the female population. If you’re healthy, you may experience a few side effects, but nothing more serious than that.
How Long Before Working Out Should I Take It?
That depends on each supplement, so make sure to check the suggested time on the package. As a general rule, you should take workout boosters 30 minutes before your training session.
Should I Take These Supplements With Food?
Again, make sure to check the package, but most supplements recommend you take them on an empty stomach. That way they’re most effective since food might minimize the effectiveness somewhat.
Should I Use Pre-Workout Supplements for Women in the Evening?
It depends on each supplement and the time of your workout. Those that contain stimulants, such as caffeine are usually not the best for the night workout as they can cause trouble sleeping, jitters, and insomnia.
Is Pre-Workout a Fat Burner?
Some pre-works are fat burners and others are not, which all depends on the formula of the product. some contain ingredients that stimulate the metabolic rate, helping you burn more calories.
Additionally, the pre-works contain boosters that help you train harder and longer, which helps you shed fat consequently.
Do I Need a Pre-Workout that’s Made Specifically for Women?
No, you do not necessarily need a pre-workout that is made specifically for women. Pre-workout supplements are designed to enhance athletic performance and provide energy, regardless of gender. The basic ingredients in pre-workout supplements, such as caffeine, creatine, beta-alanine, and branched-chain amino acids, are generally beneficial for both men and women. The physiological response to these ingredients is not gender-specific. However, it is important to consider individual needs and preferences when selecting a pre-workout supplement. Some women may have specific dietary requirements or sensitivities, and choosing a pre-workout that caters to those needs can be beneficial. Ultimately, the key is to choose a high-quality pre-workout supplement that aligns with your fitness goals and is safe for your overall and mental health conditions, regardless of whether it is marketed specifically for women or not. Consulting with a healthcare professional or a registered dietitian can help you make an informed decision based on your individual circumstances.
How Long Does Pre-Workout Take to Kick In?
The time it takes for pre-workout to kick in can vary depending on several factors, including the individual’s metabolism, the specific ingredients in the pre-workout supplement, and the form of the supplement (powder, liquid, etc.). In general, pre-workout supplements containing stimulants like caffeine may start to take effect within 15 to 45 minutes after consumption. This is because caffeine is rapidly absorbed into the bloodstream and can reach peak levels within this time frame. Other ingredients like beta-alanine and creatine may have a cumulative effect and may take longer to produce noticeable results. It is important to follow the recommended dosage instructions provided by the manufacturer and to give the pre-workout sufficient time to be absorbed and metabolized by the body before starting your exercise session. Additionally, individual responses to pre-workout supplements can vary, so it is recommended to experiment with timing and dosage to determine what works best for your specific needs and goals.
Some popular supplement list not included in the review for one or another reason:
- Motion - All Natural Pre-workot Powder Drink
- Garden of Life Sport Organic Energy Protein Powder
- Ascent Pre Workout – Raspberry Lemonade
Can Pre-Workout Help You Lose Weight?
The American Heart Association published research in May 2014 that concluded exercising right after a workout could help prevent weight gain. Those who started exercising within a week after completing their workout logged a much lower weight gain. Some research suggests that starting a workout routine when a person is more satiated can help them burn more calories over the long term. Researchers also believe that people who exercise on an empty stomach are more likely to retain more of the foods they eat afterward.
However, most studies on this topic have been small, involving only a few dozen people. I personally work out several times a week, and my fitness partner and I work out before breakfast. It’s hard to eat when you’re working out, so the key for me is to eat before working out, and on the way home, so I’m not hungry when I go to workout. I still end up eating a little bit after work, so the key is to eat more before I work out. Once I’m done, I usually finish everything in my office so I don’t have the temptation to eat anything until I get home.
Our #1 Recommended Pre-Workout for Women Is…
After a detailed analysis and careful comparisons of many different products, I have to say that we found the #1 pre-workout supplement that has shown the most promise, effectiveness, and overall body improvement.
What’s more, it’s vegetarian-friendly and promotes healthy and glowing skin as well!
This supplement will enable you to get the most from your workout sessions, no matter what type of workout you’re after.
It fully supports muscle regeneration, clean energy, focus, and improves alertness, which I and all who tested it can certainly confirm.
Don’t get me wrong; there are other products on the list that are highly effective. But the top of the top is, in our experience, without a doubt Powher.
Powher uses natural ingredients to bring the most of physical performance. It’s a nitrate-rich supplement that uses natural caffeine sources to prevent jitters and crashes.
It improves endurance and cardio by supplying the oxygen to your muscles. Coconut water powder stacks your body on electrolytes and vitamins to prevent dehydration.
Overall, the supplement provides a great support for all levels of experience; whether you’re a complete beginner or a seasoned fitness junkie.
Many of my clients and female friends were skeptical to try Powher because of the pink color (it comes from beetroot, by-the-way).
But I was loved to see their faces change from doubt to complete excitement. Most of them said the same thing: they were able to boot their workouts to such a level they’ve never experienced before.
They were highly motivated, focused, and I noticed most of them easily kept up with me in any workouts we did together.
Now, Pohwer is great if you want a lean body, get in shape, and lose weight. It’ll give you all the motivation in the world you need, and more! But another alternative and a very good one at that is 4 Gauge.
4 gauge is also a great supplement for you ladies, but it focuses more on building muscle. We’ve tested and tried this one extensively just like Powher and the results were positively mind-blowing.
It contains a combo of ingredients that provide powerful pumps, elevated focus and energy, and muscle regeneration. It also contains beetroot but unlike Powher, it contains creatine and it’ll help you gain muscle mass, lose some weight, and shed fat as if it was butter.
Is Pre-Workout Bad for Kidneys?
People who are concerned about their kidneys, and about some dangerous “exercise-induced” kidney damage that could occur during training sessions, might think twice before starting their workout programs. The condition is termed “exercise-induced renal insufficiency (EIRD)”. But the inflammation that causes EIRD is typically caused by things such as excess sodium intake, poor blood glucose control, and poor heart function. In fact, exercise is a vital factor in preventing renal problems, especially because it helps to stabilize blood pressure and remove the risk of arteriosclerosis, a condition in which fatty deposits harden into plaque and block arteries. Increased blood flow from exercise also stimulates the kidneys to remove some of the excess salt from the blood. But some toxins are also known to be passed from the body to the kidney.