Best Pre-Workout Powders for Women: Top 9 Female-Focused Formulas

You’ve likely been hearing a lot of buzz in the gym regarding pre-workout supplements. You can’t help but wonder: do they really work? Will they improve my performance? Well, you’re quite intrigued so you have decided to try them. But you may not feel like you know enough to make an educated decision.

Here we will explain all about pre-workouts, any side effects involved, how they work, and more. We will also give you a review of the top nine pre-workout supplements for women.

A pre-workout gives you a big athletic boost due to the following ingredients:

  • Caffeine
  • B vitamins
  • Amino acids

When these are combined, they allow you to increase the length and intensity of your workouts. Most pre-workouts come in powder form, making it easy to blend with a liquid such as water to make a shake.

Lots of research has been done on pre-workouts. The results show that they can be effective when it comes to boosting athletic performance in women. Just remember, though, that this doesn’t necessarily mean all their ingredients are good for you. That’s why you need to read the product labels and research supplements before you buy.

When searching for the best pre-workout supplement, you will quickly realize that the market is overloaded with a lot of options. Many manufacturers make big claims about what their formula can do. That makes it confusing for you to choose the best supplement.

Here are the nine best pre-workouts for women available, and we hope this list makes your decision easier.

Choosing a Pre-Workout: Tips

When choosing the best pre-workout, there’s a lot you should take into consideration. First, make sure the supplement has gone through third-party testing by the USP, NSF International, or Informed Choice. They confirm ingredients in supplements, verifying or refuting claims made by manufacturers.

If the supplement you choose bears a seal from one of the above organizations, you can purchase it with confidence. If you see a supplement without a seal of approval, learn if it was made in a cGMP facility, which imposes serious standards by the FDA.

Also, look for the following ingredients:

  • Caffeine
  • Taurine
  • Tyrosine
  • Beta-alanine
  • L-carnitine
  • Arginine
  • Creatine

Not all pre-workouts contain all of these, of course, but make sure the product you are considering contains at least most of them. These ingredients will improve your performance and boost energy levels. They’re also sugar free and have low carbs, which is great if you’re on a low-carb diet like keto.

As long as your pre-workout meets the above criteria, now all you have to do is choose the flavor you like.

Reviews: Top 9 Best Pre-Workout for Women

Use this list as a stepping stone to jump start your search.

XWERKS Ignite – Top Pick


This is an elite pre-workout supplement, well-known in the industry for its high-quality supplements. Their pre-workout formula, Ignite, has maximum performance as the top goal. It’s made with ingredients that boost stamina, energy and focus. The result? You can work out harder and longer.

XWERKS doesn’t have “proprietary blends”. Rather, they must list every ingredient and the dosage on the label. They have put in the research and thus know the most effective blend to give you the best workout. Unlike other pre-workouts, Ignite doesn’t contain a ton of stimulants but rather ensures long-lasting, continuous energy.

Many pre-workouts have short-term stimulants, translating to short-term energy. Then you crash when they wear off. But XWERKS doesn’t do that. This formula contributes to the nootropic – giving you a brain-boosting effect. Top ingredients in Ignite include:

  • Caffeine
  • Vitamin B6 and B12
  • CarnoSyn beta-alanine
  • L-tyrosine
  • Rhodiola Rosea

XWERKS Ignite gives you a continuous flow of energy that lasts your whole workout session. The brain-boosting ingredients help you stay focused. It also improves endurance so you can work out longer with a faster recovery time.


IdealFit IdealLean Pre-Workout


Formulated specifically for women, this pre-workout is a budget-friendly option and comes in a blue raspberry flavor. It also happens to be a top-rated formula for women looking to improve their workouts.

IdealFit IdealLean contains these ingredients:

  • Citrulline
  • Beta-alanine
  • Betaine
  • Weight loss blend
  • Caffeine

IdealFit produces supplements with stronger dosages, so it’s great if you are an elite female athlete that wants to take her training to the next level.


Pre Lab Pro


Pre Lab Pro comes in a natural berry flavor and it’s formulated to improve stamina and strength in women. Use it to improve your endurance while increasing speed. If you are recovering from an injury or workout, use this to maintain your strength and energy throughout the healing process.

Many of the ingredients in Pre Lab Pro are unique from other brands, supporting homeostasis and nootropics. Many athletes like this supplement due to the certified dosages and ingredients.

Some ingredients of Pre Lab Pro include:

  • Beetroot powder
  • Natural caffeine
  • L-theanine
  • Setria performance blend


Ladder Pre-Workout


This company, co-founded by Lebron James and Arnold Schwarzenegger, gives you the ultimate in pre-workout supplements. It comes in flavors such as strawberry lemonade and tropical fruit. You also get some high-quality ingredients that will improve your workout sessions. The ingredients include:

  • L-theanine
  • Citicoline
  • Caffeine
  • Beta-alanine

This product is NSF Certified for Sport, which is great news for athletes looking for high-quality supplements. Each batch goes through testing to confirm quality, potency, purity, and label accuracy.


Cellucor Pre-Workout Powder


This was one of the first pre-workout supplements on the market, so it has a legendary following.

Cellucor Pre-Workout includes these ingredients:

  • CarnoSyn beta-alanine
  • Arginine
  • Creatine
  • Caffeine

This product gives you at least four clinically-proven ingredients at the best doses, allowing you to maximize your workout sessions. Cellucor is an affordable option, while also giving you the results you need.


Legion Athletics Pulse Pre-Workout


This product brings a different approach to energizing workouts. It promises increased endurance, strength and energy, while also focusing on improving concentration and mood during your workouts. It only uses certified natural ingredients, which reduces your fatigue during and after your workout. With Pulse, you can increase the length of your workout.

The active ingredients include:

  • Citrulline malate
  • Beta-alanine

This pre-workout comes in caffeinated or non-caffeinated options, with one flavor: blueberry lemonade. This is a great natural source of energy, and you can get it with or without caffeine. The caffeinated version has a high level of caffeine: 350 milligrams in a 15-gram scoop. This product is budget friendly.


Powher Pre-Workout


Powher Pre-Workout is specially formulated for women, and has a caffeine booster called EnXtra. This is a plant derived from the ginger root family, and enhances the caffeine’s effects. Powher also contains:

  • Vitamin B6
  • Pantothenic acid

An inexpensive product, it appeals to women who want a blend of certified ingredients with dosages that aren’t overpowering. With Powher Pre-Workout, the dosage is smaller than others, which also appeals to women.


Alani Nu Pre-Workout


Alani Nu Pre-Workout offers many different flavors compared to other pre-workouts. It has high levels of L-theanine, which helps to manage jitters and post-workout crashes. You won’t find a lot of ingredients in this formula, but the ones you do find have high amounts.

Alani Nu contains these ingredients:

  • Beta-alanine
  • Caffeine
  • L-tyrosine
  • Citrulline
  • L-theanine

This pre-workout has no fillers and it consistently gets five-star reviews as one of the highest ranked pre-workouts.


Onnit Total Strength + Performance


This product has earned a great reputation among workout enthusiasts. It produces high quality products designed to boost health and wellness. This is a solid product that you can choose with confidence. It comes in strawberry lemonade, and has a great blend of ingredients that can boost your workout.

Onnit Total Strength + Performance doesn’t have caffeine. However, it does have herbal extracts, plant extracts, BCAAs and DAA, along with others that promote energy and improve your workouts. This product has a top rank in the pre-workout industry, and it’s great if you like large serving sizes.


Who Should Use Pre-Workouts?

Pre-workout supplements are great for anyone who wants to get the most out of their workouts, including female beginners. Many people think pre-workouts are only for elite athletes or bodybuilders. However, anyone can use them.

Such supplements can increase endurance, promote muscle development, provide energy to get through your workout, reduce fatigue, and facilitate quicker recovery after injury or intense workout. Because pre-workouts are so effective, weekend warrior athletes love them.

Basically, if you want to increase the length and intensity of your workout, you can benefit from such a supplement.

Scientific Evidence That Supports Pre-Workouts

There’s lots of scientific evidence out there that supports pre-workouts. Peer-reviewed and clinical studies show that physical and mental performance can be improved with pre-workouts.

A Journal of the International Society of Sports Nutrition study showed that pre-workouts are very effective for people who regularly work out, helping to improve performance on the field, at home or in the gym.

Other studies show that pre-workouts provide cognitive benefits as well. Many pre-workouts have caffeine, which is an effective memory booster. The Journal of Alzheimer’s Disease released a study proving that caffeine boosts concentration, arousal, mood and focus.

Research also shows caffeine also offers physical benefits, improving workout performance and helping athletes increase workout and playing time before becoming fatigued. They are also able to do more challenging routines, improving muscle tone and conditioning.

Caffeine helps facilitate weight loss through the burning of fat. One study revealed that caffeine improved energy levels by 11 percent. So, if you use a pre-workout that has caffeine, you will burn fat while losing weight.

L-citrulline is a common ingredient in pre-workouts and can increase bench press reps by 53 percent. One study revealed that bicyclists were able to pedal 12 percent longer before getting fatigued.

Pre-workouts contain other effective ingredients, such as choline, taurine, L-theanine and BCAAs. Experts say the best ingredients are natural, which is why you’ll often see beetroot extract in many formulas.

Beetroot extract, a nitric oxide precursor, facilitates the production of nitric oxide (this dilates blood vessels). When blood vessels become dilated, you increase your circulation, decreasing blood pressure. Many studies show a link between beetroot extract and lower blood pressure. Other studies show that beetroot greatly improves endurance and performance. Another natural ingredient is Yohimbine, which improves energy levels and increases circulation. It also helps with fat loss. That’s why many fat-burning and weight loss supplements use it in their formulas.

Potential Side effects: Pre-Workout Supplements

While there are many benefits of pre-workouts, there are also potential side effects, especially if you have a low tolerance for caffeine and other stimulants. That being said, most healthy adults don’t have any side effects, provided they follow the instructions. When there are side effects, they are minimal.

One of the reasons you may experience side effects is because you have taken more than the recommended dosage. Another reason is because you may have bought a product that was not certified, from a company that isn’t very reputable. Some rare side effects include anxiety, digestive issues, insomnia, nausea/vomiting, headaches, jitters, and tolerance build-up.

Sometimes, pre-workouts can cause liver damage or kidney failure when consumed in excess. Please note that these side effects are rare. Most supplements are safe.

Recommended Doses

The recommended dosage will be different for each brand, but usually you should take a single dose 30 to 45 minutes before working out. If you’re just starting out, try a half-serving and go up from there. This also helps if you aren’t used to high levels of caffeine. Take note of how the supplement affects you and then increase or decrease the dosage. You may also want to switch to a product with smaller amounts of caffeine. Always understand how your body reacts before you take a full dose.

Ingredients: What to Avoid

Do you have a sensitivity or allergy to the common ingredients in pre-workouts? Pay close attention to what’s listed on the label.

The main ingredient most people have trouble with is caffeine, as it makes them feel jittery or anxious. Understand how much caffeine is included in your pre-workout. Don’t consume more than 400 milligrams of caffeine per day, and that includes caffeine from tea and coffee.

Be on the lookout for sugar alcohols, which are commonly included in pre-workouts. These are put in to improve taste without the addition of carbs or calories. But sugar alcohols can cause diarrhea and bloating. Try to avoid supplements with this ingredient or at least pay attention to the dosage.

Avoid supplements with a “proprietary blend”. This is something companies say to avoid having to list what’s in the product. They may add fillers and additives which don’t help you. Make sure you can see just what is in the supplement and how much.

Because everyone responds differently, there are no hard and fast rules about what to avoid. For example, some people are able to sip coffee all day and go to sleep at night with no issues, while others have one sip and are up all night. Same with sugar alcohols. Some people never have a side effect, while others have upset stomachs for the whole day.

In Conclusion

We hope this guide has been helpful in helping you choose a pre-workout if you are a woman beginner starting their fitness journey. Now that you know the science behind them, who should take them, and which ones are best, you can make an educated decision.


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