The 9 Best Pre-Workouts for Women for Muscle Gain, Focus, and More, Expert-Reviewed

The best pre-workout supplements contain an array of ingredients to help boost performance — like citrulline, caffeine, tyrosine, creatine, and many others that can help with muscle growth, energy, and even recovery. (1) As any woman who’s browsed a supplements aisle knows, the veiny biceps and chest-thumping gorillas on the labels of many brands cater more to men than women. And that tracks — studies have shown that men are more likely than women to take a pre-workout supplement. (2) However, there are still many people out here searching for the best pre-workouts for women. 

The truth is, most common pre-workout ingredients and dosages impact men and women in similar ways. However, sometimes women may look for a leaner blend or a different set of vitamins within their pre-workout. We put together this list of the best pre-workouts for women so that you can find your perfect pre-workout match.

The Best Pre-Workouts for Women of 2024

• Best Pre-Workout for Women Overall: Transparent Labs BULK
• Best Tasting Pre-Workout for Women: Jacked Factory Nitro Surge 
• Best Caffeinated Pre-Workout for Women: Xwerks Ignite 
• Best Pre-Workout for Women for Focus: Onnit Alpha Brain Pre-Workout 
• Strongest Pre-Workout for Women: Legion Pulse 
• Best Pre-Workout for Endurance: 1st Phorm Endura-Formance 
• Best Budget Pre-Workout for Women: Cellucor C4 
• Best Non-Stim Pre-Workout for Women: Naked Nutrition Naked Energy 
• Best Pre-Workout for Women for Weight Loss: Transparent Labs LEAN 

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor or nutritionist before beginning a new fitness, nutritional, and/or supplement routine. 

Best Pre-Workout for Women Video Review

While we recommend you still read this article in its entirety, check out our video review as Nick English breaks down our top pre-workouts for women in 2024. 

https://www.youtube.com/watch?v=oYds7PHda14

How We Tested and Chose the Best Pre-Workouts for Women

We tested a lot of pre-workouts to choose our favorites. BarBend’s team of expert product testers includes certified personal trainers, former D1 athletes, and nutritionists, who have tried and tested 70 different pre-workout supplements to nail down our top energy-boosting choices. 

To provide a clear understanding of our testing methodology, we scored products from 1(yuck) to 5 (yum) in categories such as taste, solubility, effects, and formulation. Below are some of the main factors we considered in deciding our favorites. 

Ingredients

While each supplement will have different ingredients and dosages, there are a handful of research-backed ingredients that we wanted to see in our picks: caffeine, beta-alanine, citrulline malate, citrulline, and creatine.

[Related: Do Your Supplements Have the Right Stuff? 9 Ingredients You Need to Look For]

While most pre-workouts may include these ingredients, they tend to come in a variety of dosages. For reference, the chart below shows you the clinically-backed daily dosages for these ingredients. 

Ingredient	Dosage
Caffeine	3 to 6 milligrams per 2.2 pounds of body weight (3)
Beta-alanine	4 to 6 grams per day (4)
Citrulline malate	6 to 8 grams per day (5)
Citrulline	3 to 6 grams per day (6)
Creatine	3 to 5 grams per day (7)

Side Effects

While pre-workout powders can boost athletic performance, elevate focus, increase energy, and help build stronger muscles, some ingredients can have side effects. (1) Additionally, some studies have shown that women are more likely than men to experience negative side effects from pre-workouts. In one study, 233 women were polled who took pre-workout supplements, and 61 percent reported experiencing adverse reactions. (8) 

[Related: What Are the Side Effects of Pre-Workout?]

For example, beta-alanine can cause paresthesia, which results in a temporary itchy or tingly feeling on the skin. However, users can curtail this side effect by breaking up their pre-workout dosage throughout the day. (7) High doses of caffeine may also cause jitters in particular users, specifically women, per research. (14)

With this in mind, we made sure to note which pre-workouts contain low doses of ingredients that can cause side effects. We’ve also provided a non-stim option for those who are particularly sensitive to caffeine. 

Taste

While the ingredients, side effects, and dosage are all important for choosing the right product to fuel your fitness goals, our team of testers also helped guide us toward the best-tasting products. Our list provides pre-workouts with a wide variety of flavors, and when we were disappointed by something overly sweet, bitter, or just plain gross, we made sure to plug our nose, stick out our tongue, and note it.

Best Pre-Workout for Women Overall: Transparent Labs BULK

Transparent Labs is built on research, which means each of its products includes a concoction of science-backed ingredients with optimal dosages. Transparent Labs BULK is our choice for best pre-workout for women overall due to its inclusion of effectively-dosed active ingredients for energy, focus, testosterone production, and nitric oxide production for blood flow. Taste, solubility, effects, and third-party testing all scored a 5 out of 5.

“BULK contains a list of rockstar ingredients,” notes our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D. “Each serving contains powerful nutrients including zinc, L-theanine, L-thyrosine, citrulline malate, and vitamins B6 and B12.” Both Bourgeois and our tester, a certified personal trainer and nutrition coach, scored this formulation a 4.25 out of 5. 

Bourgeois particularly likes the dosages of citrulline malate, which can help increase blood flow, and beta-alanine, which works to reduce fatigue. (5)(9) “BULK packs in the citrulline malate with 8 grams per serving, which is on the upper end of what research has shown beneficial to exercise performance. Same with the beta alanine—you get 4 grams per serving. Talk about bang for your buck.”

[Related: Best Citrulline Supplements for Pre-Workout, Vegans, and More]

We also like how the zinc and boron in this pre-workout can work to boost testosterone. Studies have shown that testosterone can support athletic performance, stronger bones, and increased muscle mass ion women. (11)(12)(13) 

Its inclusion of Alpha-GPC, taurine, tyrosine, and 200 milligrams of green coffee bean caffeine can give you an energy boost and improve focus during a workout. While this amount of caffeine, equivalent to about two cups of coffee, is in the middle range for pre-workouts, it may not be enough for the kick-in-the-pants that some are seeking — some pre-workouts deliver up to 350 milligrams of caffeine. 

One study found that women are more sensitive to the negative effects of caffeine when dosed with 3 to 6 milligrams of caffeine per kilogram of body weight, so users inexperienced with this amount of caffeine should consider easing into this pre-workout with a half-scoop serving (or opt for one of the best stim-free pre-workouts). (14)

Similarly, women tend to experience more negative side effects from pre-workouts than men, and the 4 grams of beta-alanine may be too much for some users — including me. (8) This much beta-alanine makes my hands get super itchy and tingly and I want to crawl out of my skin.

“I tried Blue Raspberry which mixed easily, and tasted good while not being overly sweet,” noted our tester, who rated both taste and solubility a 5 out of 5. While this product is more expensive per serving than the $1.50 average per serving cost of pre-workouts, you’re getting a wealth of ingredients in a tasty serving that may give your training an extra boost.

Read our full Transparent Labs Bulk Pre-Workout Review.

Best-Tasting Pre-Workout for Women: Jacked Factory Nitro Surge 

“There’s certainly no getting bored with Jacked Factory’s Nitro Surge, as there are 18 different flavors to choose from,” notes our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D.. This flavor assortment — paired with strong doses of active ingredients for endurance and blood flow — is why we chose this product as the best-tasting pre-workout. Flavor and solubility scored a 5 out of 5, and we also scored workout effects a 4 out of 5.

[Related: 7 Pre-Workout Ingredients You Can Take for a Better Pump]

There are 18 flavors to choose from, ranging from fruity and sweet to indulgent happy hour-like elixirs. “I tried the Strawberry Margarita flavor and I’m not kidding, this flavor was crazy good,” noted Kate Meier, BarBend editorial member and certified personal trainer. “Pour it in a tiki mug, put a little umbrella in it, and lay out by the pool kind of good.” Three of our testers agreed, with each scoring taste a 5 out of 5. “We could drink this all day.” said one. 

The 3 grams of citrulline, 1.6 grams of beta-alanine, and 1.25 grams of betaine anhydrous have been shown to boost performance, improve endurance, and increase blood flow. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. Same with the citrulline, as it only provides 3 grams per scoop,” notes Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

Doubling up your serving size is a viable option, as a double serving brings you closer to the effective ranges for beta-alanine (4 to 6 grams) and citrulline (3 to 6 grams). (4)(6) We would warn you, though, that a double scoop kicks the caffeine content up to 360 milligrams, which is close to four cups of coffee.

We do wish this pre-workout contained creatine, as it’s one of the most popular, safe, effective, and well-studied supplements for athletic performance. (15) Of course, if you’re already taking the best creatine for women, you’re good. 

Unfortunately, Nitro Surge isn’t third-party tested. However, it is produced in an FDA-registered facility (that’s good) and has a Current Good Manufacturing Practices certification. This certificate means that this company abides by quality assurance practices to maintain that their products are safe and contain what’s listed on the nutrition label.

Read our full Jacked Factory Nitro Surge Review.

Best Caffeinated Pre-Workout for Women: Xwerks Ignite 

A point of clarification: the best-caffeinated pre-workout isn’t the most caffeinated pre-workout. Xwerks Ignite delivers 150 milligrams of caffeine per serving (about the same as a large cup of coffee), which is a balanced dose compared to some formulations with up to 350 milligrams per serving. When paired with 10 milligrams of B6 and 1,500 micrograms of B12, this smaller dose can help to increase power output, performance, and mental alertness without excess jitters. (16)(17) 

While caffeine is a nootropic, a substance that can boost brain performance, the inclusion of rhodiola and DMAE are lesser-studied substances that may also support mood and energy. However, both of these need further research to confidently say what they’re capable of doing for you and your athletic performance. 

For example, one study suggests that rhodiola can decrease blood lactate levels and skeletal muscle damage after intense exercise, but only 14 men (of course) were used in the study. (18)

[Related: Should You Take Vitamin B12 Before a Workout?]

There are only four flavors to choose from, but each flavor is gluten-, sugar-, and dairy-free. Our tester, a certified personal trainer, didn’t love the watermelon flavor. “It was just okay. It had this sweet artificial taste to it,” they said, giving flavor a 4 out of 5 score. “It dissolved really well in water,” they noted, “it didn’t have a thick consistency or anything.” Solubility scored a 5 out of 5.

Our favorite part of this pre-workout was the effects we felt during our workout. “I felt tingling from the beta-alanine, but my energy was great. Plus, there wasn’t a gross aftertaste or any jittery feeling,” concluded our tester, scoring the category a 5 out of 5. 

The biggest disappointment was the lack of third-party testing. While the label is transparent about what’s included in this supplement, there’s no proof that consumers are taking exactly what’s promised. Third-party testing scored a 2 out of 5.

Read our full Xwerks Ignite Pre-Workout Review.

Best Pre-Workout for Women for Focus: Onnit Alpha Brain Pre-Workout 

Caffeine may be a great tool to dial in your focus and power for training, but Onnit Alpha Brain , one of the best natural pre-workouts, takes its supplement one step further with the inclusion of 225 milligrams of ashwagandha extract. Ashwagandha is most often used for stress relief, but some studies suggest it may also improve brain function and memory. (19) Our team scored ingredients and formulation, flavor, and effects a 4 out of 5.

“Multiple people on my weightlifting team tried this, and everyone thought that it provided clarity and focus to our training,” noted our tester, a USA Weightlifting coach, who scored their workout effects a 4 out of 5. 

Ashwagandha has become more popular in the last decade, so there’s still more research needed on its ability to impact athletic performance. However, the research that’s out there is promising in its ability to lower stress, improve memory and focus, and be well-tolerated by those who take it. (20)

[Related: The Biggest Ashwagandha Benefits That Strength Athletes Need to Know About]

“I like that this formula contains ashwagandha to help promote mental agility during stressful workouts,” says our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

However, the 2.4 grams of citrulline left Bourgeois wanting more. “Most research points to training benefits in doses of at least 3 grams, but combining it with beta-alanine is sure to give you a good pump for a hard-hitting workout.” These supplements work by increasing blood flow and endurance during your workout. (5)(9)

For taste, our testers preferred the Tiger’s Blood flavor over the Yuzu Peach. “Yuzu Peach was pretty bland and fairly bitter, but Tiger’s Blood has this strawberry coconut water flavor to it that we all really liked,” noted our tester, who gave flavor a 4 out of 5. 

Bourgeois gave formulation a 3.25 out of 5, due to the three proprietary blends included in this pre-workout. “Dietary supplements aren’t regulated by the FDA, so adding a layer of mystery to the product by not disclosing the amount of each ingredient in the blend gives me pause,” she concludes. 

And while we appreciate that the formula is sugar and gluten-free, those who are on a budget may want to look at options closer to the average $1.50 price per serving. At $3 per serving, Alpha Brain is one of the priciest pre-workouts we’ve tested. 

Strongest Pre-Workout for Women: Legion Pulse 

It’s believed that caffeine benefits performance by improving brain function and reaction time in addition to decreasing the perceived pain experienced with your exertion. (21) Legion Pulse Pre-Workout is our choice for strongest pre-workout for women due to its robust 350 milligrams of caffeine and for having one of the largest dosages of citrulline malate we’ve seen in a pre-workout formula.

[Related: What You Should Know About Drinking Coffee Before a Workout]

The ideal dosage of caffeine is between 3 and 6 milligrams per 2.2 pounds of body weight, so someone who weighs 150 pounds would want to aim for 200 to 400 milligrams of caffeine about an hour before exercise. (3) However, the U.S. Food and Drug Administration recommends no more than 400 milligrams a day. (22) 

With the 350 milligrams of caffeine delivered by Pulse, users will be right in that sweet spot to reap the benefits of a caffeinated gym session. It’s worth noting, though, that women are more likely to experience negative side effects with caffeine, so you may want to try half-scoops before diving into a full serving. (14)

“Legion Pulse is made with all-natural ingredients, but don’t let that fool you,” notes Chelsea Rae Bourgeois, M.S., R.D.N., L.D. “ This pre-workout packs a punch.” The 8 grams of citrulline malate is more than the 2 to 6 grams of l-citrulline we tend to see in pre-workouts, and works to increase blood flow and muscle endurance. (5) Plus 2.5 grams of betaine can aid in power and endurance, and 300 milligrams of alpha-GPC may increase memory and endurance performance. (23)(24)

“Legion Pulse provides 3.6 grams of beta-alanine per serving, which is great. Most research suggests consuming 4-6 grams daily,” adds Bourgeois. 

But who cares what the label says when the FDA doesn’t regulate supplements. What if they’re liars?! Legion provides peace of mind with the help of third-party testing organization Labdoor, who have certified Pulse’s purity and accuracy of labeling. As such, third-party testing scored a 5 out of 5 with our tester, because what you order is what you get.

[Related: New Study Shows Over 10 Percent of Some Supplements Contain Ingredients Banned by FDA]

These strong ingredients aren’t free of charge and this pre-workout will cost you $2.25 per serving, which is higher than the $1.50 average we’ve seen on other pre-workouts on the market.

That elevated cost does come with a whopping 20 flavor offerings. Your mileage may vary when it comes to taste, though. “The Blue Raspberry flavor mixed well and was sweet, but it left a weird aftertaste. I could definitely taste the sweetener in it,” said our tester, rating taste a 4 out of 5 and solubility a 5 out of 5. 

Best Pre-Workout for Endurance: 1st Phorm Endura-Formance 

Hit the road with 1st Phorm Endura-Formance, our choice for the best pre-workout for endurance. This stim-free pre-workout is suited for longer training sessions due to its inclusion of electrolytes to help replenish what’s lost in sweat. Per our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D., the “5 grams of creatine and 3.2 grams of beta-alanine in every scoop [can help] reduce lactic acid buildup and promote muscle recovery.” Side effects and customer service scored a perfect 5 out of 5.

[Related: 6 Signs You’re Not Getting Enough Electrolytes]

Our tester, a certified personal trainer, added this pre-workout into her triathlon training. “I’ve been taking the Berry Lemonade flavor over the last few weeks and it’s delicious! I can definitely say that this feels like it’s been helping with my training,” she said. 

The Peak O2 proprietary blend is a patented compound that supposedly decreases lactic acid build-up while also increasing the body’s ability to utilize oxygen.(26)

Plus, the inclusion of electrolytes in the form of 195 milligrams of sodium and 72 milligrams of potassium aids with hydration, helping to replenish lost sodium as you sweat. For endurance athletes, these electrolytes are vital to keep your muscles working over the long haul. (27)

“1st Phorm includes ingredients aimed at improving endurance through improved oxygen uptake and utilization,” notes Bourgeois. However, we tend to see citrulline in pre-workouts which aids in blood flow, and we missed it in this product.

Bourgeois is wary of proprietary blends, as it can be tough to discern how much of each ingredient is present in each blend. The blends in this pre-workout tout several benefits: the adaptogenic mushrooms are said to help with stamina and muscle recovery; its turmeric may help with anti-inflammation; the tart cherry can aid with recovery and enhanced blood flow; and green coffee and green tea extract work to improve endurance performance. (26)(28)(29)

While this is marketed as a stim-free pre-workout — great for those who aren’t huge fans of the jittery feel they get from caffeine (hello, me.) — there is green tea and green coffee extract in the S7 proprietary blend, which is another reason why we’re wary of these mystery concoctions. 

Bourgeois agreed, “Endura-Formance scores a 4.25 out of 5 for its formulation, with high marks for the science-backed doses and deductions for the multiple proprietary blends.”

Best Budget Pre-Workout for Women: Cellucor C4

Bargain hunters and deal divas looking for an affordable pick-me-up before they hit the gym don’t need to spend an arm and a leg to reap the benefits of a pre-workout. The Cellucor C4 is our choice for the best budget pre-workout for women due to its caffeine quantity, flavor profile, and cost-saving price. 

Cellucor is one of the most popular pre-workout and energy supplement brands, with their yellow single-use cans often for sale at gas stations and convenience stores. Though listed at $49.99, it’s often on sale for $34.99, which comes out to $0.83 per serving. That puts it well under the $1.50 average we’ve seen for pre-workouts. 

The main draw of this budget buy is the 150 milligrams of caffeine, a reasonable and safe amount of stimulus compared to other pre-workouts that can provide up to 350 milligrams of caffeine. 

[Related: Dr. Jim Stoppani on the Pros and Cons of Caffeine, Coffee, and Alcohol]

Users who are accustomed to pre-workouts and can handle more caffeine may find this amount lacking, but it’s worth noting that women are more sensitive to the negative effects of caffeine. (14) I’m very sensitive to caffeine, and when I tried a pre-workout with 250 milligrams of caffeine I nearly had a panic attack in the gym. However, when I tried C4, the effects were less intense, which was a good thing for me.

Users can choose between eight flavors, like Fruit Punch and Strawberry Margarita. “The flavors that C4 provides are always pretty good,” noted our tester, a USA Weightlifting coach. “I’ve been using different types of C4 products over the last decade and I’ve never been disappointed by how the drink tastes.”  Taste scored a 5 out of 5. 

While this pre-workout provides beta-alanine, the dosage of 1.6 grams is lower than the clinically-recommended dose of 3 to 6 milligrams. Similarly, 1 gram of citrulline malate is below the clinically recommended dosage of 8 grams. (5) 

So, while you can use this product to see how your body responds to the introduction of these ingredients, you may not experience the same benefits to your workout as you would from a pre-workout with higher doses. “I didn’t experience the same type of focus, or get that beta-alanine itchy feeling, that I get from other pre-workouts,” mentioned our tester. 

You may, however, experience fewer side effects. “Although I didn’t feel a huge difference from this pre-workout, I did feel good during my workout and it gave me a little boost of energy,” concluded our tester.

Read our full Ceullucor C4 Pre-Workout Review.

Best Non-Stim Pre-Workout for Women: Naked Nutrition Naked Energy

If you’re like me and opt out of a morning coffee due to caffeine sensitivities, Naked Nutrition Naked Energy offers a caffeine-free pre-workout to help you power through your workout without the added jitters. Taste and solubility scored a 5 out of 5 with our testers.

[Related: The Movement Away from Caffeine as a Pre-Workout]

While this product doesn’t contain caffeine, users are still getting 2 grams of beta-alanine, which can help with muscle fatigue and increase endurance. For stim-wary consumers, this is also the ingredient that can cause some people to experience paresthesia or an itchy feeling on their skin. “Due to the low amount of beta-alanine, I didn’t experience the tingling sensation with this pre-workout,” noted our tester, a certified personal trainer, who gave effects a 4 out of 5.

“This pre-workout is flavorless, but it’s still a bit bitter, so I’d recommend mixing this with a sports drink,” they added, scoring its taste a 5 out of 5.

“I love that this pre-workout only contains 10 ingredients—all vegan-friendly and gluten-, GMO-, dairy-, and soy-free,” noted Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

That said, one ingredient that may give some users pause is the inclusion of 500 milligrams of l-arginine, here branded as Nitrosigine. This amino acid can help promote blood flow for your muscles, but there have also been some studies about this it having unwanted effects, such as causing and prolonging cold sore outbreaks. (30)

With Naked in the name, this product provides users with a pre-workout that’s free of artificial sweeteners, flavors, and colors. Bourgeois concluded, “Naked Nutrition has a third-party lab test the pre-workout for heavy metals. I would love to see more extensive testing to verify potency in addition to safety.” This third-party testing scored a 3 out of 5.

Best Pre-Workout for Women for Weight Loss: Transparent Labs LEAN

Disclaimer: Please note that none of these products describe themselves as weight loss or fat burning supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.

First and foremost, when considering your options on how to burn fat and lose weight, you’ll want to focus on taking in fewer calories than you burn each day. “Physical activity is a major factor in sustainable weight loss, and Transparent Labs LEAN can put a pep in your step before hitting the gym,” says our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D. This pre-workout includes research-backed dosages of common pre-workout ingredients that assist with your longer training sessions, plus metabolism-boosting ingredients that may aid in weight loss. (31)  

Transparent Labs LEAN contains some ingredients you may also see in some of the best fat burners. These include 1 gram of carnitine and 500 milligrams of choline bitartrate, which may help with fat loss. (32)(33) In addition, iodine, zinc, selenium, and copper can work to boost thyroid health, which is important for weight loss since our thyroids are the captains of our metabolism ships. (34)(35)

On top of that, you’ll find many pillar pre-workout ingredients, like citrulline, beta-alanine, and theanine. Bourgeois scored the formulation a 4 out of 5, noting “high marks for the citrulline content and deductions for some ingredients being on the low end of the recommended doses.” It’s worth noting that this supp does contain caffeine and theobromine, both of which are stimulants. 

LEAN comes in Sour Peach, Blue Raspberry, Green Apple, Orange, Strawberry Lemonade, Tropical Punch, and Watermelon flavors. “It was a little bitter, and not overly sweet,” noted our tester, a certified personal trainer, who scored taste a 5 out of 5. 

For those looking to increase their energy out vs energy in for weight loss, the 15 active ingredients in this formula may help you increase your stamina. Transparent Labs includes a solid dose of 2 grams of beta-alanine, which may help boost endurance by increasing muscle carnosine and delaying fatigue. (36) You’ll also find 1.5 grams of betaine and 6 grams of citrulline malate, which can help with blood flow and endurance. 

Read our full Transparent Labs LEAN Review.

What’s in Your Pre-Workout?

Since pre-workout powders can be so robust, we broke it down a little bit further to eliminate some of the research necessary to choose which common ingredients may be right for you. Additionally, dosage size of included ingredients have certain ranges that have been clinically proven to be effective for training, and we’ll get into the weeds with the serving size that may be right for you.

[Related: The Complete Guide to Pre-Workout Supplements]

Caffeine

Caffeine can help with alertness, endurance, power output, strength, and exertion. (37) While a typical cup of joe can contain around 100mg of caffeine, pre-workouts can contain anywhere from 80 to 350 milligrams of caffeine, or provide options that are caffeine-free.

Citrulline

Based on current research, 3 to 6 grams of l-citrulline or 8 grams of citrulline malate are ideal for daily consumption to enhance athletic anaerobic performance. (6)(38) This amino acid can help with circulation and blood flow, improving power output in the process. (5)(39) This is one of the most common pre-workout ingredients, and is produced naturally in the body, but you can also take it as a separate supplement and stack it in your regimen. 

Beta-Alanine

The itchy and tingly feeling people talk about after taking a pre-workout comes from this non-essential amino acid. To avoid paresthesia, or the itchy feeling, users can break up their daily serving throughout the day. 

Beta-alanine can help improve endurance-based cardio and strength workouts. Since you may be working your muscles for longer, beta-alanine may also help with hypertrophy. (9) A typical dose is about 1.6 to 3.2 grams, but some studies have shown benefits occurring with dosages of 4 to 6 grams daily. (4)

Additionally, similar to creatine, there is a loading phase with beta-alanine, and it’s not a substance that provides benefits to your training after just one serving. It takes about two to four weeks of regular usage for increases in muscle carnosine concentrations to occur. (4)

Creatine

There are several types of creatine and it is one of the most researched pre-workout ingredients. It can help increase power output, up anaerobic capacity, and decrease fatigue. It may also increase muscle size by drawing more water to your muscles. A normal dose is about 3 to 5 grams per day, and consistency is key, whether you’re taking your creatine in a pre-workout or as a separate supplement altogether. (40)

Creatine requires a loading phase that can take between two and four weeks before their muscles are primed. (51)

Betaine Anhydrous

You can find this ingredient in beetroot, leafy greens, and some of the best greens powders, and it’s been linked to power output and muscular endurance. Betaine (from 3 to 6 grams daily) can potentially decrease post-exercise cortisol, which may help your body better respond to stress. (41) 

Taurine

Taurine can be helpful in improving focus, and it may help with post-workout recovery and muscle cramps, too. A typical dose you may find in pre-workouts is 1 to 2 grams. (42)

Tyrosine

In addition to potentially helping with focus, l-tyrosine may also help produce adrenaline and dopamine, which can help the body combat stress (like the kind you endure during intense exercise). (43)

While most research on tyrosine benefits has been done with a dose of 5 grams, there isn’t enough information to provide a minimum dosage — we recommend somewhere between 500 milligrams and 5 grams, but it’s important to talk to your doctor to determine the right dose for you. (44)

How Much Do Pre-Workouts for Women Cost?

Pre-workouts can vary greatly in price depending on its types of ingredients, number of ingredients, options for buying in bulk, and serving size. This list ranges from $0.83 to $3.00 per serving.

Best Pre-Workout for Women Overall	Transparent Labs BULK	$1.67/serving
Best Tasting Pre-Workout for Women	Jacked Factory Nitro Surge	$0.86/serving
Best Weight-Loss Pre-Workout for Women	XWERKS Ignite	$1.63/serving
Best Tasting Pre-Workout for Women	Onnit Alpha Brain	$3.00/serving
Strongest Pre-Workout for Women	Legion Pulse	$2.25/serving
Best Pre-Workout for Endurance	1st Phorm Endura-Formance	$1.50/serving
Best Budget Pre-Workout for Women	Cellucor C4	$0.83/serving
Best Non-Stim Pre-Workout for Women	Naked Nutrition Naked Energy	$0.89/serving
Best Pre-Workout for Women for Weight Loss	Transparent Labs LEAN	$1.67/serving

If a pre-workout has an extensive ingredient list and includes big doses of citrulline, creatine, or beta-alanine, it will most likely sport a higher price tag than a simple pre-workout that contains lower doses. Another factor to consider is that an all-natural ingredient list (or a stim-free one) may be more expensive than a pre-workout that contains artificial ingredients or fillers in its formula.

[Related: Non-Stim Vs. Stim Pre-Workout — What’s the Best Option for Fueling Gains?]

What to Consider Before Buying Pre-Workouts for Women

The jitters and tingles you can sometimes feel after taking pre-workout can lead to concern for some. However, pre-workouts are legal and their key ingredients are backed by research, so when it comes down to it, you really need to consider what you are personally comfortable with and what your goals are before buying a pre-workout. 

Caffeine

Caffeine can cause anxiety, heart palpatations, and trouble sleeping in some, so it’s important to note your tolerance before buying a pre-workout that contains over 300mg of caffeine. (47) However, caffeine isn’t necessarily bad for you — some people may just tolerate it better than others. 

The pre-workouts on the market provide caffeine ranges from roughly 80 to 350 milligrams. There are also stim-free options for those sensitive to caffeine and its effects. It’s also worth noting that women can be more sensitive to the side effects of caffeine consumption, so users who are new to pre-workouts should try out a half-serving before they dive in. (14)

[Related: Want to Get Better Sleep? Here’s Everything You Need to Know]

Beta-Alanine Tingles

If you’ve ever taken a pre-workout before, you may have felt a slight tingle after ingesting it. Beta-alanine — one of the most common pre-workout ingredients — can cause paresthesia, which is a tingling feeling on the skin. (46) While it’s not harmful, some may not like the feeling. And on the other hand, some may also love it, taking the tingles as a sign that the supplement they’re taking is getting to work. 

While the recommended daily dosage is 4 to 6 grams, options on our list range from 1.5 up to 4 grams. If you’re looking for the lowest beta-alanine dosage to avoid the tingles, Xwerks Ignite provides only 1.5 grams per serving, and Jacked Factory Nitro Surge and Cellucor C4 both deliver 1.6 grams. (4)

Dosage

While many pre-workouts will tout their ingredients without providing the proper dosage to receive the potential effect, most of the products we included on this list contain proper doses. Before deciding which pre-workout supplement to buy, make sure you’re checking the labels against the recommended dosages to ensure you’re purchasing an effective supplement. 

Ingredient	Dosage
Caffeine	3 to 6 milligrams per 2.2 pounds of body weight (3)
Beta-alanine	4 to 6 grams per day (4)
Citrulline malate	6 to 8 grams per day (5)
Citrulline	3 to 6 grams per day (6)
Creatine	3 to 5 grams per day (7)

Consult a Physician

Above everything, it’s imperative that you speak with a physician before adding a new supplement to your regimen. Many people have intolerances (like a caffeine intolerance), and consulting a doctor first and foremost can help you discover which ingredients you should and shouldn’t consume in your pre-workout. 

Benefits of Pre-Workout for Women

There are several reasons why women might want to add a pre-workout supplement to their regimen, including the desire for more energy or better pumps. Below, we discuss the main benefits you can potentially receive from taking a pre-workout. 

Better Recovery

Many pre-workouts contain ingredients that may benefit your recovery after a grueling gym session. Some ingredients, like amino acids, have the potential to aid in your recovery, as amino acids are the building blocks of protein and can help repair damaged muscle tissue after a hard workout. Some pre-workout formulations include creatine, which has also been suggested to improve recovery between intense workouts. (47) 

More Energy

One of the benefits that may come from taking a pre-workout is having more energy to use during your workout. Some pre-workouts contain caffeine, which may give you a solid boost to push through tough workouts while others use ingredients like green tea and green coffee extract for that potential extra energy burst.

One study suggested that BCAAs prolong time to exhaustion, which means that a pre-workout containing BCAAs may help you perform for a longer period of time. (48) According to another study, creatine is another example of an ingredient that may help prolong workout durations. (47)

More Muscle

There is potential for your pre-workout to assist you in building more muscle when paired with resistance training. Some pre-workouts contain ingredients in their formula — such as creatine and amino acids — which have the potential to help build muscle. Of course, if gaining muscle is your goal, it will be important to look for a pre-workout that contains these ingredients geared toward building more muscle, because not all pre-workouts share a similar ingredient list. 

[Related: No Barbell, No Problem: Here’s What You Need to Know About Manual Resistance Training]

Better Pumps

Added ingredients such as beta-alanine, citrulline, and betaine all have the potential to help facilitate better pumps when taken before a workout. (4)(5)(49) All three ingredients may promote vasodilation, which can lead to wider blood vessels and better blood flow, thereby improving your pumps (50).

When your blood flow is improved, your muscles have the potential to be filled with more blood and look and feel bigger for a short period of time. 

Final Word

It’s no secret that many supplements are marketed towards men (gross, I know). However, we sifted through the market and picked out some of the best pre-workout supplements that can benefit women, in particular. We looked for lower dosages of caffeine, since women tend to be smaller than men and may not need as large a serving size. We also looked for pre-workouts with smaller serving sizes of active ingredients, so users could avoid some unwanted side effects that come along with them. 

Most women can take generic pre-workouts — after all, they’re made for the general public, not just men. While men and women can both benefit from many of the same pre-workout products and ingredients, women will want to put a keen eye on serving size of active ingredients, since proper dosages will often need to be computed based on their body weight. Before you make a selection, make sure you’re considering your personal goals, key ingredients, and price range before hitting the market. After that, allow this list to help you through the rest. 

FAQs

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