Best Pre-Workout For Women – Top 3 Choices For Your Exercising

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By Alexa DaFonte

Reviewed by Juliana Tamayo, MS, RDN - Last Updated

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Pre-workout supplements are commonly used by people looking to train harder at the gym while reducing their fatigue during and after exercise. Many of these supplements are marketed towards either men or women as they contain unique ingredients for the demographic. Women’s pre-workouts usually come as a powder that can be added to water. Let’s take a closer look at some of these pre-workout supplements designed for women to see if they are really worth the money and find out what the best pre-workout for women is.

Pre-Workout For Women

The Different Types Of Women’s Pre-Workout Supplements

Pre-workout supplements are usually taken 30-45 minutes before exercise. They essentially provide a source of energy that fuels you through your workout, while warding off any fatigue during or immediately after exercise. Women pre-workout supplements usually come in bar form or in powder form (to be added to drinks like water). Pre-workout supplements can be non-stimulant (without caffeine) or stimulant (with caffeine).

The main ingredients in women’s pre-workout supplements include the following:

  • BCAAs (branched-chain amino acids are amino acids that may be able to increase athletic performance and help muscles recover more efficiently after a workout)
  • Creatine (helps increase muscle mass, energy, and overall strength)
  • Caffeine source (many pre-workout supplements contain caffeine to help fuel your workout)
  • Glutamine (an amino acid that also helps build muscle)
  • B vitamins (provide a source of energy typically required and used by your body)

Pre-Workout For Women Benefits

Most of the benefits associated with pre-workout supplements for women revolve around enhanced athletic performance. Below are some of the more common benefits of taking a pre-workout supplement.

  • Increased energy
  • Increased strength
  • Delayed/decreased fatigue
  • Increased endurance
  • May help increase anaerobic power (sprinting)
  • Sharpened focus
  • Promotes efficient muscle recovery after workouts
  • Increases lean muscle mass
  • Increased blood flow and circulation
  • Potential weight loss

Why Should Women Take Pre-Workout Supplements?

Pre-workout supplements are definitely not necessary for overall health. Most women take pre-workout supplements if they have a fitness routine that involves a lot of energy and strength. Most women will use a pre-workout supplement to get some extra protein, provide them with energy, and especially to help them build lean muscle.

Many of these supplements do contain a good amount of caffeine and added sugars. This can definitely be counterintuitive and may in fact cause delayed fatigue, so be cautious of this. If you are looking to get that extra fuel in before a workout to enhance performance, pre-workout supplements can be beneficial, just do your research first and take a close look at the ingredient list.

Are Women’s Pre-Workout Supplements Really Healthy?

Women’s pre-workout supplements can be a healthy and convenient option for women looking to enhance their athletic performance and recover better after workouts. Most of them contain pretty safe ingredients, but always be wary and cautious when it comes to caffeine. If the product contains a lot of caffeine, you may experience anxiety, restlessness, sleeplessness, and jittery feelings (which can be annoying during a workout).

Also, be cautious of added sugars in pre-workout supplements, especially as sugar can often cause an energy crash. Also, the best pre-workout supplements are tested by third-party systems, so checking for this can be helpful as well.

Best Pre-Workout For Women

RSP Amino Lean

RSP Amino Lean

Amino Lean is an amino-based pre-workout powdered supplement formulated for weight loss as well. It contains BCAAs, zero sugar, calories, or carbs, and a natural caffeine source. Each serving contains 5 grams of amino acids, an optimal amount for energy, strength, and recovery. This product comes very highly reviewed as one of the best products on Amazon.


ATHENA Unleashed Pre-Workout

ATHENA Unleashed Pre-Workout

This pre-workout powdered supplement contains L-theanine, L-isoleucine, and L-valine (BCAA blend) as well as caffeine anhydrous as the caffeine source. It supposedly is fast-acting and formulated for both strength and endurance training. It is pretty highly rated but does contain food dyes and sucralose, an artificial sweetener.


Optimum Nutrition Amino Energy

Optimum Nutrition Amino Energy

From the creators of Serious Mass and Opti-Men comes Optimum Nutrition Amino Energy. This product comes in a powdered form and is also one of the more highly rated pre-workout supplements. It contains a blend of amino acids as well as 100 mg of caffeine from green tea (a more nutritious caffeine source). It comes in a variety of flavors but contains the artificial sweetener sucralose as the sugar source.


Alternatives To Pre-Workouts For Women

While pre-workout supplements can be beneficial (especially if you are on-the-go), they are not necessary for your health and fitness performance. They can be helpful though if you are trying to get quick energy and other helpful vitamins/ amino acids that can be beneficial for your fitness goals. Many of the staple ingredients like BCAAs and creatine have been proven to increase athletic performance, limit fatigue, and promote efficient recovery, which can definitely be beneficial. 

Some alternatives to pre-workouts can be consuming a healthy and balanced snack before your workout. This could be a healthy fat and carbohydrate source, like an apple with peanut butter. Also, making sure you are getting sufficient protein in your diet is essential, especially if you are looking to build muscle.

As A Woman, Do I Really Need A Pre-Workout?

Pre-workout supplements are not required for athletic performance, but they definitely do provide a boost. If you are a woman looking to enhance your fitness regimen and promote efficient muscle recovery and growth, pre-workout supplements can come in handy. They are also convenient and perfect for women on the go.

Women's Pre-Workout

Always look into a pre-workout supplement before taking it. Look at the ingredient list and take note of the source of sugar (it is often a strong artificial sweetener like sucralose) as well as the source of caffeine (green tea is best). Here’s to a stronger, more efficient workout!

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Alexa DaFonte

With a degree in Nutrition and Health Sciences from the University of Massachusetts Amherst, Alexa brings a vast knowledge of nutritional sciences, especially as it intersects with modern health and wellness. Due to her passion for a healthy lifestyle, she enjoys spreading awareness of the science behind many of her nutrition practices.