You’ve been hearing some buzz in the gym about pre-workout supplements, and you’ve been wondering if they really are all people claim they are. You’re wondering if it will do anything to improve your performance- so you’re really considering trying it. However, you don’t feel like you know enough to make an informed decision. That is where we come in. We are here to explain more about pre-workouts, how they work, potential side effects, and more. We also plan to review what we feel are the top 9 best pre-workout supplements for women.
A pre-workout can give you a bigger athletic boost because they include ingredients such as:
- Caffeine
- Amino acids
- B vitamins
When combined, these ingredients allow you to increase the intensity and length of your workouts. Most of the pre-workouts on the market are powders, which you combine with a beverage, typically water, to give you an edge before your workout session.
There has been lots of research into pre-workouts and the results are pretty clear: they definitely are effective for improving athletic performance in women. However, it’s important to note that this doesn’t mean that all of the ingredients are helpful and good. Therefore, it’s critical that you take the time to read the product label and to do some research before you choose a supplement that you will be using on a regular basis.
When you start looking for the best pre-workout supplement to help you reach your goals, you’ll find that the market is saturated with a wide variety of options. Many of the manufacturers make some pretty big claims about what is possible when you choose their formula. This can make it complicated to choose. After all, when they all claim to be the best, how do you choose which one is actually the best?
Below, we’ll explain more about pre-workouts and also provide you with reviews on what we feel are the 9 best pre-workout for women on the market today. We hope that we can help you settle on one that helps you achieve everything you ever dreamed of.
Tips for Choosing a Pre-Workout
When you are trying to find the best pre-workout for yourself, there are several things that you need to take into consideration. First of all, it’s necessary to make sure that the supplement you choose has been subjected to third-party testing by an organization such as USP, NSF International, or Informed Choice. These organizations validate and confirm ingredients that are in supplements and can verify or refute the claims made by the manufacturers.
If you choose a supplement with a seal from one of these organizations, you can trust the product to contain what it says on the label- in the appropriate amounts. If you find a product that you are interested in that does not have a seal of approval, find out if it was produced in a cGMP facility. This means that it’s met some serious standards imposed by the FDA.
Another thing to investigate when considering a pre-workout supplement is the ingredient label. Some of the most ingredients you’ll want to look for include:
- Caffeine
- Taurine
- Beta-alanine
- Tyrosine
- Arginine
- Creatine
- L-carnitine
While you’re not likely to find a pre-workout that contains every one of these, if you find one that doesn’t have any of them at all, it’s best to leave it behind. It is probably not a quality ingredient. Look for a supplement that has most of these. Since these ingredients are the ones that are responsible for improving your performance and energy levels, you’ll want most of them included in your choice. Another great thing is, these ingredients are sugar free and contain low carbs- so pre-workouts are perfect for anyone that is on a low carb diet, such as keto.
Also be sure to pay attention to the news, since there seems to always be a lawsuit of some type involving supplements. This way, in case something comes up with a company you’re thinking of buying from, you will know. You will also want to be aware of any issues with the FDA.
As long as you have found a pre-workout that passes the above criteria, it will come down to whether it has a good flavor and some other features. Below, we’re going to review what we feel are the top 9 best pre-workout supplements for women.
Top 9 Best Pre-Workout for Women Reviews
We took the time to do the research, so you don’t have to. Below, you will find the top 9 best pre-workout supplements for women. This should at least be a stepping stone to get you started on your search.
XWERKS Ignite - Top Pick
XWERKS Ignite is an elite pre-workout supplement. XWERKS is well-known in the industry for providing high quality supplements for a variety of goals. Their pre-workout, Ignite was formulated with maximum performance in mind. This formula is made with ingredients that increase energy and stamina and fuel focus. This means that you can work out longer and harder.
XWERKS does not use “proprietary blends”. Instead, they list each and every ingredient- as well as the dosage of each- on their label. They have done the research and discovered the most effective blend to ensure you get the most out of your workout. Plus, unlike many other pre-workouts, Ignite doesn’t flood your body with stimulants but provides you with continuous, long-lasting energy. This is a much more reasonable approach to stimulants- which makes it perfect for women.
Many of the pre-workouts on the market contain short-term stimulants, which means you only get short-term energy. Then, when they wear off, you crash. However, ingredients in XWERKS don’t do that. They also contribute to the nootropic, brain boosting, effect. The important ingredients in Ignite include:
- Caffeine
- CarnoSyn beta-alanine
- Vitamin B6 and B12
- Rhodiola Rosea
- L-tyrosine
When you use XWERKS Ignite, you can expect a continuous flow of energy through your entire workout session. The brain boosting ingredients will keep you focused. In addition, some ingredients improve endurance to help you work out longer and recovery will be faster than before. If you really want to level up your training, you should definitely consider adding XWERKS Ignite to your routine.
IdealFit IdealLean Pre-Workout
IdealFit IdealLean Pre-workout is a formulated specifically for women. This pre-workout is one of the most budget-friendly options on the market today. You will find it in a blue raspberry flavor. Even though it’s a “budget” supplement, it’s one of the best-rated options for anyone that wants to improve their workouts.
IdealFit IdealLean contains the following ingredients:
- Citrulline
- Betaine
- Beta-alanine
- Caffeine
- Weight loss blend
There’s also a group of powerful ingredients that will supercharge your workout. IdealFit is known for producing supplements with stronger dosages. Therefore, this is often the supplement of choice for the elite female athlete that wants to level up her training.
Many women have used this product and found it to be effective. You can scroll through the many positive reviews to see for yourself why users like it so much and why it has been their primary choice of pre-workout for many years.
Pre Lab Pro
According to the experts, Pre Lab Pro supports your workouts in a variety of ways. Plus, it’s appealing because it is available in a natural berry flavor. When you’ve been stuck with the same pre-workout flavors- or even unflavored versions- it can be nice to have a natural berry flavor to help improve your workout.
The manufacturer of Pre Lab Pro has formulated it to improve stamina and strength for everyone- especially women. In addition, users improve their endurance and increase speed. If you are healing from an injury or recovering from a workout, you’ll find that this supplement is perfect for maintaining your strength and energy while you heal.
Some of the ingredients in Pre Lab Pro are unique from the other brands on the market. These ingredients support homeostasis and nootropics. Plus, it’s affordable- so you don’t have to break your budget to improve your workouts. Many athletes and workout gurus tout the effectiveness of this supplement because of the certified ingredients and dosages.
Some of the primary ingredients of Pre Lab Pro are:
- Beetroot powder
- L-theanine
- Natural caffeine
- Setria performance blend
As we mentioned, these ingredients are certified, so you can trust that this product is pure and will have positive effects on your body.
Ladder Pre-Workout
One of the major reasons that people are drawn to Ladder is because the company was co-founded by Lebron James and Arnold Schwarzenegger. Both of these elite athletes were disappointed with their options and decided to pool their efforts to create their own pre-workout. According to the website, this is the “ultimate” in pre-workout supplements.
This product is available in flavors such as tropical fruit and strawberry lemonade. However, there is much more to this pre-workout than the great flavor. There are some high-quality ingredients that can significantly improve your workout sessions. The ingredients in Ladder Pre-workout include:
- L-theanine
- Caffeine
- Beta-alanine
- Citicoline
If certifications are important to you, this one has been NSF Certified for Sport. This means a lot to athletes who prefer to only use high quality supplements. Each batch of Ladder Pre-Workout is subjected to testing to confirm quality, purity, potency, and label accuracy. Therefore, you can be 100% confident in this product.
Cellucor Pre-Workout Powder
Cellucor has been in the industry for several years. In fact, they are one of the first ones to the pre-workout supplement market and since they’re still around, they must be pretty effective and popular. This is often the first product that people think of when they hear “pre-workout”.
Cellucor Pre-Workout includes the following ingredients:
- CarnoSyn beta-alanine
- Creatine
- Caffeine
- Arginine
This means that you are getting at least 4 clinically proven ingredients at ideal doses. Therefore, you can maximize your workout session from a variety of angles. Even though Cellucor has been in business for a long time, they are still one of the most affordable- which is the real selling point. Since its so affordable, you should be able to stick with it for some time- especially if you are getting the results you seek and you appreciate the flavor.
Legion Athletics Pulse Pre-Workout
Pulse Pre-Workout by Legion Athletics takes a different approach to boosting workouts. This formula still offers increased endurance, energy, and strength- but it also focuses on improving mood and concentration during your workouts. This pre-workout uses certified natural ingredients, reducing the level of fatigue during and after your workout. Therefore, you should be able to increase the length of your workout to get the most from each one.
The active ingredients in Pulse by Legion Athletics includes:
- Beta-alanine
- Citrulline malate
This pre-workout is available in caffeinated or non-caffeinated and offers 1 flavor: blueberry lemonade. If you want a natural source of energy, you should definitely consider trying this one.
Since you can get it with our without caffeine, you have the choice of whether or not to make a natural stimulant part of your workout routine. The caffeinated version contains a high level of caffeine- up to 350 milligrams in a 15-gram scoop. Again, this is one of the budget-friendly options.
Powher Pre-Workout
Powher Pre-Workout is another pre-workout that has been specially formulated for women. This supplement includes a caffeine booster, EnXtra, which comes from a plant that is part of the ginger root family. This ingredient enhances the effects of the caffeine, so if you like the boost you get from the caffeine itself, you’ll love how it feels to have that extra boost. In addition to the caffeine and caffeine booster, Powher contains:
- Pantothenic acid
- Vitamin B6
This is also fairly inexpensive compared to some of the others on the market. It is appealing for women who want a combination of certified ingredients that are not overpowering in their dosages. Another thing that is different about Powher Pre-Workout is that the dosage is smaller than that of many others on the market. If you prefer to take smaller doses, this may be the perfect choice for you.
Alani Nu Pre-Workout
Alani Nu Pre-Workout is highly rated. This company offers a lot of different, unique flavors compared to many of the other options on our list. There is a high amount of L-theanine, along with several other ingredients that are good for managing the typical jitters and/or post-workout crash common with other pre-workouts. Additionally, there are not a lot of ingredients in this formula- but the ones that are included are offered in significant amounts.
Alani Nu contains the following ingredients:
- Beta-alanine
- L-tyrosine
- Caffeine
- L-theanine
- Citrulline
This pre-workout contains zero fillers and many who have used it give it five-star reviews. This is one of the highest ranked pre-workouts, even though they are fairly new to the arena- and is definitely one that you should keep in mind, especially if you want a variety of unique flavors.
Onnit Total Strength + Performance
When it comes to pre-workout supplements, Onnit Total Strength + Performance has earned a place of high regard among workout enthusiasts. This company is known for producing high quality products that promote health and wellness from a variety of angles. In fact, this is definitely deemed as one of the best pre-workouts on the market today. You can’t go wrong by choosing this product.
The flavor of this supplement is strawberry lemonade. If you’re not a fan of that flavor, you may want to look elsewhere for something that is more appealing. However, if you do like strawberry lemonade, this supplement will give you a wonderful blend of ingredients that will improve your workout performance.
Onnit Total Strength + Performance does not contain caffeine. However, it does contain ingredients such as herbal extracts, plant extracts, DAA, and BCAAs, along with a few others that were chosen because they have been proven to give you energy and to improve your workouts. This product has achieved a top ranking in the pre-workout industry and is perfect for anyone that prefers a large serving size, and amazing benefits from powerful ingredients.
Who Should Consider Using Pre-Workouts?
Pre-workout supplements are ideal for anyone that is interested in getting the most from their workouts- whether that means making them longer or doing more in the same time frame. Many people associate pre-workouts with elite athletes and/or bodybuilders, but the truth is anyone can find them useful.
According to the experts, supplements can be used to increase endurance, promote muscle development, give you energy to get through a workout and reduce fatigue, and can even facilitate quicker recovery following an intense workout or even an injury. Since pre-workouts can be so effective, many weekend warrior athletes use them.
It all comes down to this: anyone that is interested in increasing the length and intensity of their workouts and getting the most from their workouts should include a pre-workout in their routine.
Scientific Evidence Supporting Pre-Workouts
In case you were not aware, there is actually a lot of scientific evidence supporting pre-workouts. There have been many studies that have proven that physical and mental performance are improved when pre-workouts are used. The benefits have been validated many times over in peer-reviewed studies as well as placebo-controlled clinical studies.
One study in the Journal of the International Society of Sports Nutrition revealed that pre-workouts are highly effective for anyone who regularly works out. The results of this study were clear: pre-workouts are perfect for improving performance on the field, in the gym, or even at home.
Some of the other studies have indicated that pre-workouts offer cognitive benefits as well. In fact, may pre-workouts contain caffeine, which has been proven as an effective cognitive booster. One recent study in the Journal of Alzheimer’s Disease proved that caffeine boosts arousal, concentration, and mood- which helps athletes focus more on their workouts.
Some research indicates that caffeine also offers some physical benefits. It significantly improves workout performance and helped athletes increase the length of time they were working out before they started feeling fatigued. Of course, this means that they are able to engage in more challenging routines- which leads to improved muscle tone and conditioning.
Caffeine has also been proven to help facilitate weight loss by burning fat. One study that looked specifically at the fat burning ability showed that caffeine boosts energy levels by 11%. Therefore, anyone that uses a pre-workout containing caffeine will burn fat and lose weight easily.
L-citrulline is another ingredient commonly found in pre-workouts and, according to research, increases bench press reps by 53%. One study showed that bicyclists could pedal 12% longer before becoming fatigued.
Pre-workouts contain other ingredients that are backed by science as being effective, including choline, taurine, BCAAs, and L-theanine. Most of the industry experts will agree that the best ingredients are natural, which is why ingredients such as beetroot extract are often part of the formulas.
Beetroot extract is a nitric oxide precursor, which means it facilitates the production of nitric oxide- which is responsible for dilating blood vessels. When your blood vessels are dilated, circulation is increased, with means blood pressure is decreased. Many studies have confirmed the link between beetroot extract and low blood pressure. Some of the other studies have proven that beetroot can significantly improve endurance and performance. Yohimbine is another natural ingredient that is often included due to it’s ability to improve energy levels and increase circulation.
Another benefit of yohimbine is fat loss- which is why many of the fat-burning/weight loss supplements include it as part of their formulas.
As you can see, there is plenty of science behind these supplements. You just have to make sure that you choose one that fits your personal goals and desires.
Potential Side effects of Pre-Workout Supplements
As you can see, there are lots of benefits of pre-workouts. However, if this is something you are seriously considering, it’s important to look to the potential side effects as well. This especially goes for anyone that has a low tolerance to caffeine or other stimulants. However, most healthy adults don’t experience any side effects at all, as long as they follow the instructions provided on the packaging. If there are any side effects, they are usually minimal.
One of the reasons that people do experience side effects is because they take more than the recommended dosage. Another reason for side effects is purchasing a product that has not been certified or a company that is not reputable. Some of the rare- but potential- side effects include anxiety, insomnia, digestive issues, nausea/vomiting, jitters, headaches, and tolerance build-up.
In some cases, pre-workouts have been known to cause liver damage or kidney failure, especially if consumed in excess. You should keep in mind that these side effects are rare- and chances are high that you will be perfectly fine consuming pre-workouts.
Recommended Dosages
The recommended dosage is specific for each brand- but most of the time, it is recommended that you take a single dose about 15 to 45 minutes prior to working out. If you are new to using pre-workouts and you’re not sure how they will affect you, consider trying a half-serving and work your way up as needed.
This approach is helpful for those who are not used to high amounts of caffeine. Pay attention to how the supplement is affecting you and increase/decrease the dosage or even consider switching to one with a smaller amount of caffeine. Some people have strong reactions, and some have no reaction at all. Either way, you’ll want to understand how your body will react before taking a full dose.
Ingredients to Avoid
If you have a sensitivity or allergy to some of the common ingredients in pre-workouts, you’ll want to pay attention to what is listed on the labels. Unless you have an allergy, you may not necessarily have to avoid them, but pay attention to the dosage.
The main ingredient people have issues with is caffeine- primarily because it can cause people to feel jittery or anxious. Pay close attention to how much caffeine is in your pre-workout. Ideally, you shouldn’t consume more than 4oo milligrams of caffeine in a day, including all sources of caffeine- not just from your pre-workout. If you do consume more, you are more likely to experience side effects.
Sugar alcohols are another ingredient you should be on alert for. These are often included in pre-workouts to improve the taste of them without adding any carbs or calories. However, sugar alcohols are known to cause diarrhea and bloating. It’s best if you could avoid supplements with this ingredient- but if you really like a particular supplement that has them, pay attention to the dosage- make sure that it’s not a lot.
Ideally, you want to avoid supplements that contain a “proprietary blend”. Most of the time, companies use these to get around listing what is actually in their product. They can add fillers and additives that are not beneficial. Since you don’t know what you’re getting, it’s best to leave these supplements alone. You want to make sure that you can see exactly what and how much of each ingredient is included.
Honestly, there really are no rules about what you should avoid because everyone responds differently. For example, some people can drink coffee all day and have no trouble going to sleep, while others take just a sip of caffeine and end up having a bad case of insomnia. The same goes for sugar alcohols- some people have no issues at all, while others have an upset system for a day or two after consuming them.
Conclusion
Hopefully we’ve been able to show you how to choose a pre-workout to add to your routine. We’ve explained the science behind them, who should be taking them, and so much more. You want to avoid choosing the wrong one because you may end up getting something you shouldn’t, or you may not get any benefit at all.
