We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

People may take pre-workout supplements to delay fatigue and boost their energy levels so that they can make the most out of their exercise. Some manufacturers design pre-workout supplements specifically for women or men, but anyone can take them.

This article explains everything a person needs to know about pre-workout supplements, how pre-workouts for women differ from other types, and what to consider when choosing a pre-workout supplement.

We use “men’s” and “women’s” in this article to align with how companies market their products, but there is no need to stick to one or the other. A person should choose the product with the fit, style, and features that work best for them.

Pre-workout supplements, or simply pre-workouts, are dietary supplements that claim to boost a person’s energy levels, delay fatigue, and improve focus for optimal workout performance. And, as their name implies, people take pre-workouts before beginning their exercise session.

Pre-workouts come in various forms, including powders, shakes, canned drinks, pills, and snack bars. They vary in dosage, ingredients, and how they affect the user.

Women can take generic supplements and those designed for men. However, men and women often need to take different dosages according to body weight. Individuals also have different tolerances to supplements and react to them in different ways.

Some women’s supplements do not contain ingredients that focus on muscle mass gain, which is common in supplements marketed for men.

People who are pregnant or breastfeeding should avoid taking supplements containing certain ingredients, such as vinpocetine, caffeine, and other stimulants. Check product warnings and talk to a medical practitioner before taking any pregnancy-friendly workout supplements.

Female athletes and competing individuals should not use ingredients banned from the World Anti-Doping Agency and the National Collegiate Athletic Association.

Pre-workouts contain a combination of ingredients that aim to enhance the body’s performance during workouts. A 2018 study stated that multi-ingredient pre-workouts might be good ergogenic aids for active persons. Ergogenic means that it increases energy production and enhances performance.

Pre-workouts may produce the following benefits:

Better athletic performance

Most pre-workouts contain caffeine, a known stimulant that helps people sustain high-intensity workouts with less fatigue. One study showed that pre-workouts containing caffeine improve anaerobic power performance.

Creatine has associations with improved exercise performance and may aid post-exercise recovery, energy production, and injury prevention.

The International Society of Sports Nutrition (ISSN) advocates the use of creatine. It also states that creatine monohydrate is one of the few supplements that show consistent ergogenic benefits throughout studies.

Increased endurance and delayed fatigue

Acid accumulation results in muscle fatigue. Beta-alanine, another common in pre-workout products, may control cells’ pH levels to prevent this.

A recent study found that pre-workouts reduce feelings of exertion. Another study also found they improve muscle endurance. However, using beta-alanine may trigger pins and needles.

Enhanced strength and anaerobic capacity

Most pre-workouts contain amino acids, specifically branched-chain amino acids (BCAAs) and essential amino acids (EAAs), that aid metabolism, muscle growth, injury prevention, and energy function.

Acute citrulline malate supplementation positively affects strength and aerobic power in female master-athlete tennis players and resistance-trained females.

Many fitness enthusiasts also take pre-workouts to increase muscle mass. A 2014 study found that people taking pre-workouts with eight days of training showed more significant gains in lower body strength and lean body mass than people not using pre-workouts.

Greater alertness and focus

In a 2014 study, people reported better concentration and focus after taking pre-workout supplements.

A study found that tyrosine, a common pre-workout ingredient, enhances cognitive performance and counteracts cognitive decline under stress by enhancing dopamine and epinephrine levels in the brain.

People should research their options to find good pre-workouts for women. Some factors to consider include:

Ingredients

People should look for ingredients that target their exercise goals. In addition, athletes should check that sports and athletic associations have not prohibited any of the ingredients.

People should also inspect for ingredients’ dosages. They should choose products that list all the ingredients on the label rather than other products that do not specify the dosage of the ingredients.

Health conditions

People with diabetes, insomnia, or heart conditions should consider the effects of pre-workouts on their bodies, especially their heart rate and blood pressure. Also, some supplements may interact with over-the-counter (OTC) and prescription medicines a person is taking.

Stimulant content

Most supplements contain stimulants, such as caffeine, which boost energy levels during workouts. However, most of these cause side effects, such as palpitations, poor sleep, headaches, diarrhea, and increase blood pressure.

Reputation

Check for product reviews online as well as the manufacturer’s website. A person could see if products have verification, approval, certification, or registration from the United States Pharmacopeia, Informed Choice, the National Sanitation Foundation, or the US Food and Drugs Administration (FDA).

Please note that the writer of this article has not tried these products. All information presented is purely research-based.

4 Gauge

4 Gauge claims to reduce energy crashes by using Smart Caffeine, a combination of caffeine and L-theanine.

It contains 5 calories per serving and does not have artificial sweeteners. 4 Gauge has a fruit-based flavor.

The ingredients are:

  • caffeine and L-theanine (150, 200 mg)
  • L-citrulline DL-malate (6,000 mg)
  • Rhodiola Rosea (100 mg)
  • red beet (300 mg)
  • Acetyl-L-carnitine (500 mg)
  • coconut water powder (300 mg)
  • creatine monohydrate

Users can take two scoops of 4 Gauge 15-45 minutes before workout.

Optimum Nutrition Gold Standard Pre Workout

This supplement is an Informed Choice-certified product that claims to improve focus, performance, and power by using natural caffeine. It also contains vitamins B1, B3, B5, B6, and B12 for normal energy-yielding metabolism.

The ingredients are:

  • Creapure (creatine monohydrate) (3 g)
  • caffeine (175 mg)
  • beta-alanine (1.5 g)
  • L-Citrulline Malate (1.5 g)
  • acetyl-L-carnitine (250 mg)
  • N-acetyl- L-tyrosine (375 mg)
  • natural and artificial flavors, etc.

Users add 350 milliliters (ml) of water to each scoop and take 15 to 30 mins before workout. Do not consume more than two scoops in a day.

Flavor options include:

  • berry blast
  • fruit blast
  • raspberry lime mojito
  • watermelon
  • blueberry lemonade
  • green apple
  • strawberry mango daiquiri

The company allows returns within 14 days for whatever reason and ships worldwide

RSP Amino Lean

RSP Amino Lean claims to improve workout performance and focus, giving an energy boost during non-training days. The company advertises this product for weight loss, weight management, and muscle recovery. It has no carbs, sugars, or calories.

Ingredients include:

  • caffeine (125 mg)
  • an amino acid blend, including BCAA, EAAs, taurine, CarnoSynâ, beta-alanine, etc.
  • a weight management blend that includes L-carnitine, conjugated linoleic acid (CLA), green tea, and green coffee extract
  • an energy and focus blend that includes Innovatea natural caffeine from tea

Users can take 1-3 servings 20–30 mins before a workout. The company also states that any gender can take this supplement to recover after workouts or a daily energy boost.

Flavor options include:

  • fruit punch
  • watermelon
  • blue raspberry
  • pink lemonade
  • blackberry pomegranate
  • lemon-lime

The company offers a 100% money-back guarantee and free shipping for orders $49.99 above. Subscriptions are available.

Pre

Pre claims that this supplement supports blood flow to muscles during workouts, enhancing muscle power, endurance, and strength.

Pre is non-GMO, vegan, and non-irradiated. It is also free from gluten, caffeine, additives, and artificial colors, and preservatives.

The ingredients include:

  • sodium (140 g)
  • Setria Performance Blend, L-glutathione + L-citrulline (2200 mg)
  • Creapure pH10, with 94% creatine monohydrate and 83% creatine (1250 mg)
  • CarnoSyn beta alinine (100 mg)
  • NutriGenesis Iron (2.5 mg)
  • Himalayan pink salt (350 mg)
  • maritime pine bark extract (100 mg)

Users can take up to six capsules 30–45 minutes before workout on an empty stomach with 16 to 32 oz water. The supplement is not flavored.

The company offers 1 to 3-month supplies, worldwide shipping, and a 30-day performance promise.

Powher

Powher is a supplement specially formulated for women. The company claims it aims to boost women’s motivation to perform high-intensity workouts.

It contains EnXtra, which the company claims enables Powher’s low caffeine content while still providing energy. It includes 10 other non-stimulant ingredients:

Users can take one 10 g scoop 30 minutes before a workout.

The flavor is pink lemonade, and the company offers a 7-day refund and a 90-day money-back guarantee.

Pre-workouts for women are suitable for females and males. Females can also take supplements marketed for men.

Natural alternatives to using workout supplements to improve energy levels and concentration include:

  • Coffee: Most supplements use caffeine as a stimulant, an active ingredient in coffee.
  • Tea: Black or green tea can give a person a caffeine boost without the jitters.
  • Power smoothies: Make smoothies out of fruits and vegetables. A person can also opt to add protein shake and grains for muscle buildup. Learn about protein powder for women here.
  • Proper nutrition and sleep: Having adequate nutrition and optimal sleep ensures that a person can work out at optimum levels.

People can speak to a nutritionist or a registered dietitian for advice on pre-workouts and similar supplements. If someone is experiencing chronically low energy levels, they should talk with a doctor.

There are a variety of pre-workout supplements for women. While pre-workouts offer some benefits, they should not replace good nutrition, sleep, and a healthy diet. In addition, females and males do not need to take supplements marketed specifically for their gender or sex.

People should consider different factors when choosing pre-workout supplements, including ingredients, certifications or approvals, and what a person’s fitness goals are.