We’ve all been there, those days when the thought of a workout feels like a drag and the couch is just too inviting.
On those off days when you’re not quite feeling up to the mark, there’s a little something you can turn to for a nudge.
A solid pre-workout can be just the ticket, offering that burst of energy and sharpening your focus, so you can power through your fitness routine with vigor.
And the benefits don’t stop there…
Pre-workout supplements have really stepped up their game, now with the power to help you melt fat, sculpt lean muscle, and sharpen your mind – all while giving you that burst of energy. And the best part? You can find them with or without that caffeine buzz, depending on your vibe.
In this piece, we’re going to sift through the cream of the crop – the pre-workouts that are winning the game for women, tailored to help you smash those fitness targets.
Ready to find your perfect match? Let’s jump right in.
We Know Pre Workout Supplements
The Athletic Build team isn’t just a bunch of gym rats who love to lift. It’s a squad stacked with sports nutrition specislists, certified trainers, strength gurus, and athletes who compete at the sharp end.
We’re talking about a crew that’s dedicated serious chunks of their lives to not just testing out these products, but really getting into the nitty-gritty of them. It’s a blend of deep passion and a quest for professional know-how. In short, we’ve got the mix of know-how and real-world gym time to give you advice you can count on.
Sitting pretty at the top of our list is a pre-workout that’s a total game-changer, especially if you’re all about that lean life.
This powerhouse comes with a dynamic duo of Fat Burning and Thyroid Support to keep your metabolism in the fast lane. So, you’re not just working out; you’re also turning your body into a fat-burning machine.
But wait, there’s more in its arsenal. LEAN is loaded with the pre-workout regulars like Citrulline Malate and Beta Alanine, which means you’re looking at boosted muscle endurance, a push-back against the mid-workout slump, and amped-up blood flow.
It’s got just the right caffeine level to perk you up without leaving you shaky. And I really appreciate that LEAN is clean—no weird dyes, fillers, or dodgy additives, just the good stuff, clear and simple.
I gave the Green Apple flavor a spin, and it’s got the goods—tasty, mixes well, and comes with a subtle kick that gets your energy going.
Price-wise, LEAN is a bit of an investment, but hey, there’s a sweet 15% discount with the code TL15, and if you’re up for subscribing, you knock off another 10% and bag free shipping.
In a nutshell, LEAN brings to the table what many women are looking for, making it a top pick in my book.
Pros
Use code TL15 to save 15% on your order
Subscription save 10% and gets free shipping
Features a fat-burning and thyroid support complex
No artificial sweeteners, dyes, fillers, or unhealthy additives
For those who aren’t strangers to longer workouts, Pre-Kaged Pre-Workout could be your new staple. It’s crafted with endurance training in mind—designed to improve exercise performance, hasten muscle recovery, and keep your stamina up, making it a standout for endurance athletes.
It’s loaded with beta-alanine and citrulline, alongside a significant caffeine hit to fuel your endurance and keep the energy high for the long haul.
Pre-Kaged shines when it comes to fighting off that familiar muscle burn. Thanks to a hefty 1,600mg of beta-alanine, it’s known for delaying that moment when your brain tells your muscles to throw in the towel, allowing you to train harder and longer.
Plus, it’s got BCAAs for muscle repair and Creatine HCL to bolster your strength and overall performance.
I gave the Cherry Bomb flavor a whirl. The taste was spot on, and it mixed surprisingly well. The caffeine boost was evident, providing a sustainable lift without any over-the-top tingles. It even seemed to help with my focus, a noticeable upgrade from my usual pre-workout routine.
When the budget’s tight but you’re not willing to compromise on quality, Nitrosurge Shred from Jacked Factory comes to the rescue.
True to its name, NitroSurge Shred is formulated to aid in weight loss and enhance your workout. It’s armed with Acetyl L-Carnitine HCL, which is all about firing up fat burn by getting those fatty acids where they need to go for optimal combustion.
And it doesn’t stop there. With L-Citrulline and Beta Alanine in the mix, you’re set up to power through longer sessions by staving off muscle fatigue.
The caffeine-theanine combo in this supplement is like a dynamic duo, offering you a steady stream of energy minus any unwanted shakes or nervousness.
They’ve got a variety of flavors, and the watermelon one I tried was on point—great taste and it mixed smoothly. Personally, I didn’t get a significant tingle or energy surge, but hey, everyone’s different.
Pros
Less expensive
One of the best thermogenic pre-workout supplements
Absolute transparency with labeling
Bioavailable ingredients for better efficacy
Watermelon tasted great
Great all-around pre-workout and fat-burning supplement
If you are like me and would like a pre-workout that doesn’t have all of the stimulants that most pre-workouts have, then Stim-Free is the easy choice and the one I prefer.
While Stim Free doesn’t have the stimulants that other pre-workouts have, that doesn’t mean it’s wimpy. It still has Citrulline Malate, Betaine Anhydrous, and Beta-Alanine. It also uses 4 grams of BCAAs along with taurine and elevATP.
This pre-workout has everything you would want except for the stimulants. It also doesn’t have any artificial flavoring, sweeteners, or dyes.
The servings are massive at 23 grams per scoop and 13 active ingredients to help reduce fatigue, build muscle and increase focus.
This one is above average in price, but you can save 15% is you use the coupon code TL15 at checkout. You can also get a subscription that will save you another 10% and get you free shipping.
Having personally tried the Fruit Punch flavor, I found that it mixed exceptionally well. However, I must note that the taste had a slightly chemical undertone, and it surprisingly became foamy. Nevertheless, the non-stimulant aspect of this product might make it worthwhile to overlook these particular characteristics.
Pros
No Caffeine or other stimulants
Uses clinically proven doses of effective ingredients.
Delays muscle fatigue and increases strength.
4 grams of branched-chain amino acids.
No artificial sweeteners, dyes, fillers or harmful additives.
No proprietary blends.
Tops our list of the best non-stim pre-workouts
Cons
Shipping is extra unless you spend $150 or get a subscription
If you’re a woman seeking a pre-workout with exceptional taste, look no further than BlackWolf Pre-Workout. This powerhouse contains 11 active ingredients carefully selected to help you build new muscle mass effectively.
The impressive lineup includes L-citrulline malate, beta-alanine, creatine monohydrate, betaine anhydrous, L-arginine, caffeine anhydrous, taurine, L-tyrosine, dynamine, coconut water powder, BioPerine, dimethylaminoethanol (DMAE), and Huperzine.
It’s worth noting that there’s a caffeine-free version of BlackWolf Pre-Workout, which Nicole tried. She appreciates the fact that it’s stimulant-free, as the formula already contains numerous other ingredients that can provide that hyped-up feeling.
BlackWolf is an excellent choice for women aiming to build muscle, thanks to its clinically dosed 3 grams of creatine monohydrate. Additionally, with 3.2 grams of beta-alanine, it’s highly likely to deliver an impressive pump effect. Even in the caffeine-free version, the inclusion of DMAE and Huperzine serves as nootropics that support mental acuity and focus.
When I tested Blackwolf I actually tried all three flavors. I like the Fruit Punch the best. Blue Raspberry was runner up and the Green Apple came in last, but all three were very good. There was a noticeable tingly feeling from all three of them as well. Probably the most tingle of any of the pre-workouts I tested for this article.
Athletes who are being tested for banned substances can rest easy with the pre-workout from Gnarly Nutrition.
Their pre-workout is NSF Certified Sport, meaning that what is on the label is in the package and that the product does not contain unsafe contaminants, prohibited substances, or masking agents so you can rest easy.
Gnarly uses a simple but effective pre-workout formula with 6 active ingredients. Ingredients include Citrulline Malate, Beta Alanine, Asian Gensing, BCAAs, and a moderate dose of caffeine. That’s it.
They don’t use artificial flavoring, either. Instead, they use Stevia, which is a natural sweetener.
They have two flavors for you to choose from. Mango and Strawberry Lemonade, You can get the Strawberry Lemonade with or without caffeine, whichever you prefer.
This pre-workout is also available in travel sticks which can be a bit more convenient and are also a good way to test out the product without committing to buying a whole tub.
I tested out the Mango flavor and it was above average but not great in terms of taste and mixability. I did notice a bit of a tingly feeling but didn’t really notice any increase in energy.
This one is a little lower in price than many of the pre-workout supplements on this list. You can make it even cheaper by getting a subscription that will save you 10%
Pre-Kaged Elite is as good as it gets if you want a pre-workout supplement to help you build muscle.
This bad boy uses 3 grams of creatine monohydrate and 2 grams of creatine nitrate. Creatine is widely regarded as the most effective supplement for muscle growth, and incorporating it into a pre-workout supplement is the way to go if you want muscle gain.
In addition, Pre-Kaged Elite uses a whopping 10 grams of L-Citrulline, which that has been scientifically proven to enhance blood flow and deliver more nutrients and oxygen to your muscles. Translation: it gives you sick muscle pumps.
Pre-Kaged Elite is also loaded with large doses of Beta-Alanine, Betaine Anhydrous, and a 388 mg dose of caffeine for energy.
During my experience with Pre-Kaged Elite, I tested the Orange Mango flavor. As soon as I opened the tub, I could detect the distinct Orangish Mango scent. This particular variant provided a noticeable surge in energy and a slight tingling sensation. Overall, it proved to be a reliable and effective product.
The main downside with this product is the price, it is a bit above average, and you only get 20 servings per tub. That said, it is like getting a creatine supplement and a pre-workout in one.
Pros
Uses 5 grams of creatine
Gives a solid energy boost
Strong doses of Beta-Alanine, Betaine Anhydrous and caffeine
Powher is a pre-workout crafted with women in mind, offering a gentler caffeine dose that’s big on benefits without the harsh side effects.
The magic lies in its blend of natural caffeine and EnXtra, a plant extract that amplifies the effects of caffeine, stretching what would be a fleeting energy spike into an impressive five-hour stretch of vitality.
But the perks of Powher extend beyond just sustained energy. It’s formulated to boost your stamina, particularly in your lower body, giving you the staying power for those tough workouts.
The formula is thoughtful and clean, with Non-GMO ingredients like ‘Oxjun’ for cardiac health and coconut water powder to replace electrolytes and promote hydration.
Plus, it’s packed with ‘Rednite’, a beetroot extract rich in antioxidants, to combat fatigue during tough training sessions, making each workout count for more.
And let’s not overlook L-Citrulline, a key amino acid for improving blood flow, along with pre-workout staples like Beta-Alanine and Taurine.
Price-wise, Powher sits in the middle range, and while there aren’t options for bulk savings or subscriptions, the balanced cost-to-benefit ratio makes it a viable choice for consistent support in your fitness endeavors.
Naked Energy by Naked Nutrition is a straightforward, no-frills pre-workout that sticks to the essentials. It’s clean, with no artificial additives, non-GMO, and even vegan-friendly.
The ingredient list is pretty solid: Creatine Monohydrate for power, Beta-Alanine for endurance, L-Arginine for blood flow, and a caffeine kick for that energy drive—plus, it’s fortified with B Vitamins and Vitamin C. If caffeine isn’t your thing, they’ve got you covered with a stimulant-free version.
It’s reassuring to see that Naked Energy has gone through third-party testing for heavy metals and aced the tests.
Giving it a try, I found it to be pretty standard. It mixed well enough and tasted fine, but when it came to that kick I look for in a pre-workout, it was more of a nudge. It didn’t quite deliver the oomph I was hoping for.
On the downside, the price point is a bit higher than I’d like, and I do think they could be a bit more generous with the creatine dosage.
Best Pre Workout For Women That is Widely Available
If you’re on the hunt for a pre-workout that’s super easy to find, C4 Ripped is pretty much everywhere you look. Whether you’re shopping at Walmart, your local drugstore, grocery store, or browsing online, you’re likely to come across it.
C4 Ripped comes loaded with the usual pre-workout suspects—Citrulline for that pump, Beta-Alanine to buffer the burn, and a hefty 200 mg of caffeine for a serious wake-up call. If you’re caffeine-shy, this might be a bit much, so keep that in mind.
Then there’s the Thermogenic Blend, starring green tea, green coffee bean, and Cayenne Pepper, all known for cranking up your metabolism. The catch? They’re wrapped up in a proprietary blend, so it’s a bit of a guessing game as to the amounts of each.
Mixability is on point, but I have to say, the cherry limeade flavor felt a tad artificial for my taste—just a bit too sweet.
Pros
Uses solid fat-burning ingredients
Easily available
Provides a good energy boost
Uses some decent pre-workout ingredients
Cons
Uses a proprietary pre-workout blends for fat-burning ingredients
If you are looking for a high-quality pre-workout without any artificial sweeteners or flavors, then our best overall option Lean is the way to go.
Transparent Labs Lean uses the ingredients you would expect, like Citrulline Malate, Beta-Alanine, Betaine Anhydrous and Caffeine to help give you more energy, endurance, and blood flow with any artificial flavoring or dyes.
As we mentioned earlier, and you can probably guess from the name, Lean is also made to help you lose weight and stau lean.
To help you stay lean they use a potent fat-burning and thyroid support complex, including acetyl-L-carnitine, chromium picolinate, and zinc to help keep your metabolism humming.
I tested out the Greem Apple flavor, and though it was above average, it also gave me a noticeable boost in energy with some tingle.
The price is above average, but you can save 15% by using the coupon code TL15 at checkout. You can also save 10% by getting a subscription which also gets you free shipping.
Pros
Use code TL15 to save 15% on your order
Subscription save 10% and gets free shipping
Features a fat-burning and thyroid support complex
No artificial sweeteners, dyes, fillers, or unhealthy additives
Optimal amounts of Choline, Betaine, Beta-Alanine and Taurine
How We Decided on The Best Pre-Workout Supplements For Women
Believe it or not, I didn’t just come up with this list off the top of my head. There were several criteria that were used in making these decisions. These are:
Ingredients
Overall the most important deciding factor was the ingredients. If you want a quality supplement, you need to have quality ingredients that work and are backed by scientific research. We chose only supplements with quality ingredients for this list.
Dosages
While it is true that many pre-workout supplements incorporate ingredients supported by scientific research, it is crucial to note that not all of them adhere to the optimal dosage recommendations for these ingredients. Our commitment is twofold: not only have we meticulously outlined the appropriate doses for each ingredient mentioned earlier, but we have also deliberately excluded any products from this list that fail to meet these standard dosages. Additionally, for ingredients such as tyrosine, where the exact dosage may vary, we have ensured that they fall within the established range recommended by relevant studies.
Price
In our assessment of these pre-workout drinks, we have taken into account their respective price points. After all, it would be silly to invest $100 in a product that tastes awful and doesn’t work.
Branding
We can’t deny the fact that a fair share of the products on our list have undergone glamorous makeovers, tailored precisely to capture the hearts of women. They may even boast ingredients that work wonders for the ladies, like the magical powers of beetroot. However, fear not, for we’ve also made room for some unapologetically generic products that have yet to find their distinct personality in the world of branding and marketing. After all, variety is the spice of life.
Customer Reviews
Last but not least, we delved into the realm of customer feedback to uncover the true essence of these products. With unwavering dedication, we sifted through hundreds of reviews, immersing ourselves in the collective voice of the people. Their likes and dislikes provided us with invaluable insights into the nuanced tapestry of each product’s allure.
Benefits of Pre-Workout for Women
Pre-workout supplements can be a game-changer for women looking to amp up their fitness game. Here’s a look at the key perks these dietary supplements can offer:
Elevated Energy Levels – Pre-workouts are famous for the energy surge they provide. Most contain caffeine, the go-to ingredient for that pre-gym buzz. But caffeine levels can vary, so a quick label check is wise to ensure you’re not going overboard.
Speedier Recovery – After pushing your limits at the gym, a good pre-workout can ease the path to recovery. Ingredients like amino acids are crucial for this, repairing and refreshing your muscles. Some formulas throw in creatine, known for cutting down recovery time, making back-to-back workouts more doable.
Muscle and Strength Gains – Want to level up your strength and muscle mass? Look for pre-workouts with muscle-boosters like creatine and BCAAs. These are the heavy hitters that support muscle growth, just like Pre-Kaged Elite from our lineup.
Enhanced Muscle Pumps – A great muscle pump is more than just an ego boost—it’s a sign of effective training. Ingredients like Beta-Alanine and Citrulline Malate can help widen blood vessels, increasing blood flow and improving muscle pumps and vascularity.
Sharper Focus – A solid pre-workout does more than just energize your body; it also sharpens your mind. Caffeine is a staple for enhancing alertness, while other ingredients like L-theanine can work with caffeine to keep you focused yet calm. Plus, components like tyrosine support neurotransmitter production, which is key for maintaining mental clarity during your workouts.
Ingredients to Look For In A Pre-Workout
If you are looking to get a good pre-workout supplement make sure it has as many of the ingredients listed below as possible.
Citrulline Malate
Citrulline, which is one of the most common pre-workout ingredients, is an amino acid commonly found in watermelons. This amino acid has been shown to increase aerobic performance and muscle endurance. [1,2] It has also been shown to be twice as effective as L-Arginine at boosting nitric oxide levels. [3]
Beta Alanine
You will know this as the ingredient that gives you the tingle when you take a pre-workout, but it does more than that.
Beta-Alanine has been shown to reduce muscle fatigue during intense exercise. [4] It has also been shown to increase overall muscle strength[5] and improve muscle endurance and total work done.[6] On top of that it was shown to increase lean muscle mass and reduce fat in wrestlers.[7]
Betain Anhydrouse
Betaine, a valuable ingredient found in beets, leafy greens, and greens powders, has been shown to reduce fatigue when taken before and during weight training. [8,9] It has also been shown to increase total reps on the bench press vs a placebo. [10]
Creatine
Creatine, available in various forms, stands as one of the extensively studied ingredients in pre-workout supplements. Its remarkable benefits include boosting power output, enhancing anaerobic capacity, and reducing fatigue. Additionally, creatine has the potential to increase muscle size by facilitating greater water retention within the muscles. To reap its rewards, a typical dosage of about five to 10 grams per day is recommended, and maintaining consistency is vital, whether you choose to incorporate creatine within your pre-workout or take it as a separate supplement. (11)
Taurine
Taurine is a valuable component known for its potential to enhance focus. It may also contribute to recovery and alleviate muscle cramps. Pre-workout supplements typically contain a dosage of one to two grams of taurine. [12]
Tyrosine
Apart from its potential to improve focus, tyrosine plays a role in the production of adrenaline and dopamine, which aid the body in combatting stress, particularly during intense exercise. While most studies have utilized a dosage of 5 grams, there is insufficient information to establish a minimum recommended dosage. We suggest consulting with your doctor to determine the appropriate dosage for you, which typically falls within the range of 500mg to 5g. [13]
Do I Need A Pre-Workout That’s Made Specifically For Women?
No, there isn’t really much difference between a pre-workout that is made for women and a regular pre-workout. Although the pre-workouts for women do tend to have lower dosages they are pretty much the same aside from that. S
o, don’t feel compelled to limit your choices to gender-specific products. Focus on finding a high-quality pre-workout powder that aligns with your fitness objectives, regardless of who it’s marketed towards. Ultimately, it’s about finding what works best for you and your body.
What is the Best Pre-Workout for Women Sensitive to Caffeine?
If you are sensitive to caffiene you can still use a quality pre-workout supplement. There are many pre-workouts that offer their product in a stimulant-free version. Of those the best option is Stim-Free from Transparent labs. It is loaded with pre-workout ingredients but doe not have any caffiene or other stimulants.
Final Word
It’s no secret that the supplement market predominantly caters to men. However, we’ve done the research and handpicked some of the best pre-workout supplements that can particularly benefit women. This selection includes products specifically designed and marketed for women, as well as generic options with ingredient profiles that hold potential benefits for women.
While most women can certainly take generic pre-workouts, as they are formulated for the general public rather than solely for men, this list provides alternatives that offer branding and ingredients geared towards women. When choosing a pre-workout, it’s important to consider your personal fitness goals, the key ingredients that align with your needs, and your budget.
References
Alvares TS, Conte CA, Paschoalin VM, Silva JT, Meirelles Cde M, Bhambhani YN, Gomes PS. Acute l-arginine supplementation increases muscle blood volume but not strength performance. Appl Physiol Nutr Metab. 2012 Feb;37(1):115-26. doi: 10.1139/h11-144. Epub 2012 Jan 17. PMID: 22251130.
Schwedhelm E, Maas R, Freese R, Jung D, Lukacs Z, Jambrecina A, Spickler W, Schulze F, Böger RH. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. Br J Clin Pharmacol. 2008 Jan;65(1):51-9. doi: 10.1111/j.1365-2125.2007.02990.x. Epub 2007 Jul 27. PMID: 17662090; PMCID: PMC2291275.
Stout JR, Graves BS, Smith AE, Hartman MJ, Cramer JT, Beck TW, Harris RC. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study. J Int Soc Sports Nutr. 2008 Nov 7;5:21. doi: 10.1186/1550-2783-5-21. PMID: 18992136; PMCID: PMC2585553.
Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. doi: 10.1123/ijsnem.16.4.430. PMID: 17136944.
Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. 2008 Jan;28(1):31-5. doi: 10.1016/j.nutres.2007.11.004. PMID: 19083385.
Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. 2011 Jul;25(7):1804-15. doi: 10.1519/JSC.0b013e3181e741cf. PMID: 21659893.
Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. 2011 Jul;25(7):1804-15. doi: 10.1519/JSC.0b013e3181e741cf. PMID: 21659893.
Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, Craig SA, Paolone V. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22;10(1):39. doi: 10.1186/1550-2783-10-39. PMID: 23967897; PMCID: PMC3844502.
Trepanowski JF, Farney TM, McCarthy CG, Schilling BK, Craig SA, Bloomer RJ. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec;25(12):3461-71. doi: 10.1519/JSC.0b013e318217d48d. PMID: 22080324.
Gann JJ, McKinley-Barnard SK, Andre TL, Schoch RD, Willoughby DS. Effects of a traditionally-dosed creatine supplementation protocol and resistance training on the skeletal muscle uptake and whole-body metabolism and retention of creatine in males. J Int Soc Sports Nutr. 2015 Sep 21;12(Suppl 1):P2. doi: 10.1186/1550-2783-12-S1-P2. PMCID: PMC4594933.
McLeay Y, Stannard S, Barnes M. The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel). 2017 Oct 17;6(4):79. doi: 10.3390/antiox6040079. PMID: 29039798; PMCID: PMC5745489.
McLeay Y, Stannard S, Barnes M. The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel). 2017 Oct 17;6(4):79. doi: 10.3390/antiox6040079. PMID: 29039798; PMCID: PMC5745489.
Justin Grinnell is a Certified Strength and Conditioning Specialist, as well as a Certified Personal Trainer,and a Crossfit Level 1 Trainer. He is also the Owner of State of Fitness in East Lansing, Michigan. State of Fitness opened up just four years ago and is already one of the leading training facilities in the Midwest. State of Fitness has over 450 members who train every day under his leadership. In addition to being a facility owner, Justin has his own blog at www.grinnelltraining.com (link below), and has been a featured writer for over 6 years in the magazine Healthy & Fit and is a writer for Muscle & Fitness.
I’m pretty old school I guys, I just go with C$. It does the job and it’s cheap compared to the others