Best Pre Workout For Women (2020 Review)| What Is Most Effective?

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 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!

Pre-Workout 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

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.

But overall, caffeine has been shown to boost power, endurance and support all types of athletic performance.

BCAAs

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.

Beta-Alanine

Beta-alanine helps to boost endurance and minimize the build-up of lactic acid in muscle. It reduces muscle fatigue as well!

L-Theanine

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.

Men Pre-Workout

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:

Creatine Content

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 weight 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

Powher Supplement

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!

PROS

  • Cutting edge ingredients
  • No crash, no jitters
  • Boosts endurance and power
  • Formulated especially for women
  • Quicker metabolism
  • Long-lasting energy and alertness

CONS

  • Contains sucralose

Summary

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.

 

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2. 4 Gauge Pre Workout – Best for Muscle Building

4 Gauge Pre-Workout

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!

PROS

  • Supports muscle growth
  • Clean ingredients
  • Improves endurance
  • Tested and tried product
  • Easy to mix

CONS

  • Available only on the official website

Summary

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.

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3. Bulk Pre-Workout Without Creatine by Transparent Labs

Transparent labs preseries Bulk

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.

PROS

  • Works quickly
  • No creatine
  • Low on caffeine
  • Backed by science
  • Carefully picked ingredients
  • Vegan-friendly

CONS

  • Pricey

Summary

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.

 

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4. Nitrosurge Women’s Pre Workout

NitroSurge 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!

PROS

  • Acts quickly
  • Delays fatigue
  • Muscle regeneration
  • Boosts nitric oxide
  • Produced in GMP-certified facility
  • No artificial dyes
  • Made in the USA

CONS

  • Unpleasant odor
  • Contains sucralose

Summary

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.

 

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5. RARI Nutrition Pre Workout for Women

Rari Nutrition Pre-Workout

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!

PROS

  • Incredible energy boost
  • No creatine
  • Razor-sharp focus and alertness
  • Made in GMP-certified facility
  • Money-back guarantee
  • Vegan- and keto-friendly

CONS

  • Heavy on caffeine
  • Bad taste

Summary

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.

 

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6. RSP AminoLean Pre-Workout for Women

Amino Lean Pre Workout

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.

PROS

  • Loaded with essential amino acid profile
  • Builds lean mass
  • Natural caffeine
  • No crash or jitters
  • Promotes fat-melting process

CONS

  • Contains sucralose

Summary

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 and you’ll lose fat and get stronger.

 

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7. Legion Pulse Pre Workout Powder

Legion Pulse PreWorkout

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.

PROS

  • Creatine-free
  • Clean formula
  • Acts quickly
  • A little goes a long way
  • More flavors available

CONS

  • Loaded with caffeine

Summary

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.

 

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8. FitMiss Ignite Pre-workout Supplement – Best for Weigh Loss

Ignite Fitmiss

 Loaded with caffeine, Fit Miss boosts fat loss and increase 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.

PROS

  • Substitute for coffee
  • Promotes fat-burning
  • Free of banned substances
  • Gluten-free

CONS

  • Causes tingling sensation
  • Chalky taste

Summary

You can easily use Ignite as a coffee substitute just before your workout. It’ll support your body whether you’re in for weight 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.

 

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9. Lotus All Natural – Stimulant-Free Pre-Workout

lotus

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?

How Often Should Take

 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.


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:

  • proprietary blends that usually contain ingredients that can throw your body off balance and cause unpleasant side effects. Certain brands boast with their secret special blends, but it’s normally a trick to hide the low-quality ingredients
  • artificial dyes and artificial sweeteners can be unpleasant if not even harmful
  • fillers that make the product more affordable but not necessarily healthy

Overall, the side effects you may experience after taking a pre-workout are:

  • Dehydration, which is often a cause of diuretics in the supplements
  • Anxiety or jitters and crashing, a result of too much caffeine
  • Trouble sleeping, because of excessive caffeine
  • Higher blood pressure
  • Diarrhea
  • Headaches are normally a result of dehydration and high caffeine doses
  • Tingling can happen because of beta-alanine and vitamin B3

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

Lose Weight

  • 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.


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.


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
  • NutraBio



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.

Workout Sessions

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.

4 Gauge

#1 Top Rated Pre-Workout

  • Natural Ingredients
  • 5 Calories Per Serving
  • Effective Bodybuilding Supplementation
4 Gauge

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.