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Best Pre-Workout For Women 2023: According To Expert


Reviewed by Dr. Drew Sutton, MD
Best Pre Workout For Women
There are different kinds of Pre-workout for women in the market. Photo: Team Design

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Given the high intensity of many exercise regimens, it’s no wonder that most people struggle to stay focused during their workouts and even relax their bodies afterward. Various pre-workout supplements are available, but everyone’s body has different needs, especially women’s. In the case of females who want to work out but allow themselves to endure it, pre-workout supplements are the best choice for dealing with any potential issues. That leads to an important question: which are the best pre-workout for women?

Almost all pre-workout supplements contain various active ingredients, with each one providing its own unique effect on the body for working out. Regardless of the formula, they usually consist of ingredients such as caffeine and beta-alanine. 

However, because the formulas of pre-workouts vary significantly from one another beyond these “main ingredients,” it is hard to make a fair comparison between them. Even so, this diversity in products means that there is likely a pre-workout that can work for anyone’s health needs.

Best Pre-Workout Supplements For Women 2023

Best Pre-Workouts For Women In 2023


  • Low stimulant formula
  • Designed specifically for women
  • Uses natural ingredients
  • Contains artificial ingredients such as sucralose and maltodextrin

The unique formula of this pre-workout supplement delivers an effective energy boost minus the potential adverse effects that high amounts of caffeine can cause.

Being as tasty as it is effective, many consumers agree that this product provides them with sustained amounts of energy when working out. Although it has a reduced likelihood of causing the same kind of energy crash as coffee, it still contains some caffeine extracted from green coffee beans. However, it also consists of EnXtra, a caffeine amplifier that extends the ingredient’s effects by up to five hours. This allows for sharper mental alertness both during a workout and afterward.

Transparent Labs PreSeries STIM-FREE Pre-Workout

  • Available in various natural flavors (i.e., fruit punch, orange, strawberry lemonade, etc.)
  • Non-caffeinated
  • Contains beta-alanine to combat muscle soreness
  • It is not designed specifically for women, but it can also work for them

For those looking for a caffeine-free pre-workout stimulant, this provides the same benefits as similar products without the possibility of crashing.

What this supplement lacks in caffeine, it makes up for in various other ingredients that can help improve performance at the same level as other pre-workouts. One such ingredient is beta-alanine, which delays the onset of muscle fatigue in both men and women during intense exercise. 

In addition, the amino acid taurine, another ingredient, “competes” with beta-alanine to help reduce muscle soreness after working out. Finally, L-Tyrosine is also used in this product to allow for greater mental focus and endurance during exercise. All in all, this product shows how caffeine, while helpful in most pre-workout supplements, is not necessary; this is perfect for those looking to avoid caffeinated products.

Transparent Labs LEAN Pre-Workout

  • Available in various natural flavors (i.e., sour peach, orange, strawberry lemonade, etc.)
  • Helps with fat loss while preventing lean muscle loss
  • No artificial sweeteners, colors, or preservatives
  • Expensive compared to other pre-workouts

Although this still works similarly to a typical pre-workout supplement, this particular product also aids those looking to get rid of some of their body fat.

Similar to the STIM-FREE pre-workout product from the same company, Transparent Labs’ LEAN Pre-Workout also synergistically uses amino acids like essential amino acids and other ingredients instead of caffeine but with some differences. 

Alongside beta-alanine, this product also contains acetyl L-Carnitine HCl, which carries body fat to mitochondria and converts it to ATP to help with energy expenditure during exercise. This process also allows for the preservation of lean muscle mass, which is a more beneficial contributor to a person’s body weight. This product is also stated to be “well-dosed,” with each serving being at least 15 grams worth of 21 active ingredients.

Pre-Kaged Pre-Workout

Pre-Kaged Pre-Workout

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  • Contains antioxidants
  • No artificial sweeteners, colors, or preservatives
  • Helps you stay hydrated during exercise
  • Reported to have a bitter taste (likely from the branched-chain amino acids)

With the addition of antioxidants to the “typical” pre-workout formula, this product is designed to give both your mind and body a boost for working out.

This particular pre-workout product has won multiple awards and plenty of near-perfect reviews for being safe, health-conscious, and effective at its job. With ingredients like caffeine and pure L-citrulline, it aids in providing energy for longer workouts and muscle recovery afterward. In addition, the use of antioxidants is a unique take on the typical formula; integrating these into the product allows customers to receive additional support for their immune system, which is something that goes beyond just working out. 

Pre Lab Pro

  • Maximizes muscle growth and strength
  • No artificial sweeteners, colors, or preservatives
  • Very few side effects
  • Smaller servings are included in each package compared to other pre-workouts

Considered one of the safest options on this list, this pre-workout helps enhance muscle protein synthesis, muscle building, and your overall workout experience.

Not only is this product advertised as being “vegan-friendly,” but it is also known for having very minimal side effects, according to several online reviews. With many of the common pre-workout ingredients you would find in a typical pre-workout supplement (including caffeine), it can provide the energy and mental focus needed for high-intensity workout performance.

Additionally, this particular product contains many nitrates derived from beetroot, which increases blood flow in muscles; this helps reduce fatigue while increasing strength. It also has more common minerals such as potassium and iron, allowing even longer workouts if desired.

Optimum Nutrition Gold Standard Pre-Workout

  • Facilitates fat oxidation.
  • Controls cravings.
  • Supports muscle development.
  • Boosts metabolism and fights fatigue.
  • Dairy, gluten, GMO, and soy-free.
  • Vegan-friendly.
  • Free shipping.
  • There’s a 5-bottle limit per order.
  • Contains patented ingredients.

Despite the limitations this product has in comparison to others, this one focuses on increasing endurance and immunity.

With many smaller servings, this pre-workout supplement works the same as others in the sense that it improves athletic performance, energy, and focus. However, what separates this pre-workout from the rest is the inclusion of creatine monohydrate,[1] which further enhances muscle performance in short but highly intensive workouts. 

In addition, while there is less caffeine in this product compared to other pre-workouts, this also comes at the cost of lower amounts of other active ingredients, making it only slightly less effective than others in certain regards.

Alani Nu Pre-Workout

  • Available in many unique flavors (i.e., “Witch’s Brew,” “Cosmic Stardust,” etc.)
  • Tested for banned substances
  • All-natural pre-workout formula
  • Contains artificial sweeteners and colors

With a focus on just four main ingredients, this great-tasting pre-workout product maximizes performance with minimal effort.

Although many of this product’s positive reviews focus on how great this tastes (likely due to the use of artificial sweeteners), it is more important to look at the formula’s most active ingredients. This product primarily contains L-tyrosine, caffeine, beta-alanine, and L-theanine, which all contribute to exercise performance the same as almost all other pre-workout supplements. 

With minuscule amounts of other things, such as sweeteners and juice coloring, this product’s small list of ingredients means that customers are only consuming what they need to get the best possible results.

Cellucor C4 Original Pre-Workout

  • Available in various sugar-free flavors (i.e., watermelon, orange burst, strawberry margarita, etc.)
  • Tubs are available with either 30 or 60 servings
  • Relatively inexpensive compared to other pre-workouts
  • Reported to not always be consistent with results

Although this pre-workout supplement doesn’t stand out among the rest, it is still considered a fairly solid choice with a small price tag.

For the most part, many reviewers have reported experiencing a boost in energy without crashing after working out. However, there are a few reports of negative experiences with this product that show that the product doesn’t always work consistently; these people reported receiving no health benefits, but this is likely due to the powder they received coming in big clumps that affect their efficiency. While the only thing setting this apart from other pre-workouts is its lower price, it is still worth considering for those looking for pre-workouts that give good energy boosts.

What Is A Pre-Workout Supplement?

Pre-workout supplements[2] are a class of dietary supplements that are designed to improve acute exercise performance. These products usually consist of a blend of various ingredients, including –but not limited to– caffeine, branched-chain amino acids, nitrates, creatine, and beta-alanine. Because of their composition and effects, pre-workout supplements continue to increase in popularity among athletes, fitness buffs, and researchers. 

How To Choose The Best Pre-Workout Supplement For Women?

When choosing which supplement to buy, it is best to consider both your personal needs and your tolerance of certain ingredients. For instance, a pre-workout powder with either low caffeine or none at all might be the best choice for those who have low caffeine tolerance or just want to avoid feeling jittery after the workout. Likewise, those who are looking for additional benefits such as increased immunity or fat loss need to look for products that are proven to provide these.

Price is also a significant factor in choosing which supplement to buy (discussed later on).

Benefits Of Taking Pre-Workout Supplements For Women

Improved Muscle Strength

In one study,[3] multi-ingredient pre-workout supplements have been proven to improve muscle performance and strength. Along with delaying the onset of muscle fatigue that can occur during a workout, they also have a significant positive impact on muscle extension and flexion; the average peak torque sat at 0-200 ms per interval, which is considered an improvement. This especially helps with athletes who play sports that require constant force.

Better Anaerobic Capacity

In the same study as above, researchers have discovered that multi-ingredient pre-workout supplements also benefit anaerobic physical performance. This is likely caused by enhanced anaerobic glycolysis that occurred in participants who ingested the supplements during the study.

Increased Alertness

Many pre-workout supplements in a separate study[4] were also found to have led to an increase in alertness during high-intensity exercise.

How To Use Pre-Workout Supplements?

Most pre-workout supplements are sold as powders. Mixing one or two scoops of the powder with water is usually enough for it to work. Different amounts of these supplements that wouldn’t be considered an overdose can help increase the intensity of the product if desired.

It is recommended to consume pre-workout supplements 20 to 30 minutes before each workout session.

How Much Do Pre-Workouts For Women Cost?

While the cost greatly depends on the company the pre-workout drink comes from, the general range of almost all products listed above is between $20 and $50.

Final Thought

With several pre-workout products to choose from, it may be hard to choose one with a composition that is right for you. Still, there are various options for women to choose from, depending on their needs and preferences. Furthermore, the ones listed above are only some of the brands of pre-workout blends out there; it’s possible to find the best pre-work supplement for you.

Frequently Asked Questions

Are there any adverse effects of pre-workouts in general?

In one online survey[5] about this matter, people have reported experiencing skin reactions, heart abnormalities, and nausea following the use of pre-workouts. However, adverse effects are often associated with overdosing on pre-workouts.

Is it necessary to take pre-workout supplements before working out?

No, it is merely present as an option to help people during workouts. That does not mean you are required to use it.

Where can I buy pre-workout supplements?

You can buy the supplements either on the company’s websites or in supplement stores.

+ 5 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Kreider, R.B. and Stout, J.R. (2021). Creatine in Health and Disease. Nutrients, [online] 13(2), pp.447–447. doi:https://doi.org/10.3390/nu13020447.
  2. Harty, P.S., Zabriskie, H.A., Erickson, J.L., Molling, P., Kerksick, C.M. and Jagim, A.R. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, [online] 15(1). doi:https://doi.org/10.1186/s12970-018-0247-6.
  3. Kaczka, P., Batra, A., Kubicka, K., Marcin Maciejczyk, Agata Rzeszutko-Bełzowska, Iwona Pezdan-Śliż, Michałowska–Sawczyn, M., Przydział, M., Artur Płonka, Paweł Cięszczyk, Kinga Humińska-Lisowska and Tomasz Zając (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International Journal of Environmental Research and Public Health, [online] 17(21), pp.8262–8262. doi:https://doi.org/10.3390/ijerph17218262.
  4. Jagim, A.R., Jones, M., Wright, G., Carly St. Antoine, Attila Kovács and Oliver, J.M. (2016). The acute effects of multi-ingredient pre-workout ingestion on strength performance, lower body power, and anaerobic capacity. Journal of the International Society of Sports Nutrition, [online] 13(1). doi:https://doi.org/10.1186/s12970-016-0122-2.
  5. Jagim, A.R., Camic, C.L. and Harty, P.S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Nutrients, [online] 11(4), pp.855–855. doi:https://doi.org/10.3390/nu11040855.


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More

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