14 Best Pre-Workouts for Women in 2024

If you’re a woman who’s been going to the gym awhile, you’ve probably come across pre-workout supplements and thought about giving them a try. Given that numerous pre-workout brands predominantly market to men, you may have had to refrain from trying them.

However, these supplements can provide serious benefits to all lifters! That’s why we’ve gathered this list of the best pre-workouts for women, so you can get all the benefits of these powerful supplements yourself.

Keep in mind that pre-workout supplements aren’t necessary to have a successful workout. Especially if you’re sensitive to caffeine, it may be better to avoid pre-workout supplements. Understand that while pre-workout supplements can be used effectively by women, everyone has different responses to caffeine and other active ingredients, so take this into consideration before buying any of the supplements on our list.

Our team, consisting of certified nutritionists and professional athletes, has tried and categorized 39 products for this article, and chosen 14 of the best ones that made it to this list. The products’ evaluations were based on 5 key parameters, and we’ve spent 5 weeks testing most of them. In addition to this, we’ve also examined hundreds of online reviews. Our list is updated regularly, so feel free to share your experiences in the comments section.

Let’s get into it!

Top 14 Best Pre-Workouts for Women Reviewed

1. Bulk Advanced by Transparent Labs – Top Pick
2. Pre-Kaged® Sport – Best Value for Money
3. ProSupps Mr. Hyde Signature – Budget Pick
4. LEAN by Transparent Labs – High in Iodine Option
5. Gnarly Nutrition Preworkout
6. Nitrosurge by Jacked Factory – Best Flavors Variety
7. The Pre-Workout by Myprotein
8. Optimum Nutrition Gold Standard Pre
9. PEScience Prolific – Best Tingle-Free Option
10. Naked Energy
11. 4 Gauge
12. C4 Sport® – Best with Moderate Caffeine
13. Vega Sport Energizer
14. Garden of Life Sport – Best for Beginners

Product	Total	Stimulation	Ingredients Breakdown	Taste	Label Transparency +Third Party	Price/ Quality
Transparent Labs Bulk	49	10	10	9.5	10	9.5
Kaged	48.5	9.5	9.5	9.5	10	10
ProSupps	48	10	9	9	10	10
Transparent Labs Lean	47.5	9.5	9.5	9	10	9.5
Gnarly Nutrition	47.5	9.5	9.5	9	10	9.5
Jacked Factory	47	9.5	9.5	10	9	9
MyProtein	46.5	9	9.5	9.5	9	9.5
Optimum Nutrition	46	9.5	9	9	9.5	9
PEScience	46	9	9.5	9.5	9	9
Naked Energy	46	10	9.5	8.5	9	9
4 Gauge	45.5	9	9.5	9	9	9
C4 Sport®	45	9	8.5	9	9.5	9
Vega Sport	45	8.5	8.5	9	10	9
Garden of Life	44	8.5	8.5	8.5	9.5	9

Arguably the healthiest pre-workout for women, the top spot on our list has to go to Bulk Advanced by Transparent Labs for its outstanding quality. With a perfect amount of stimulation, efficient doses of all its accurate ingredients, and a high-quality formula, this has all the key points you should seek out in a natural pre-workout for women.

Starting off, each serving has 200mg of caffeine. While people have different reactions to caffeine, for those who tolerate it well, this is right in the sweet spot for stimulation during exercise. While we wouldn’t call this a “mild” pre-workout, it doesn’t have the excessive stimulation of some other products on the market.

In terms of active ingredients, it has most of the main active ingredients that will provide genuine ergogenic effects. These include 8g of Citrulline Malate, 4g of Beta-Alanine, and 2.5g of Betaine. These doses are reliably effective in optimizing the distinct benefits of these ingredients.

For reference throughout the article, Citrulline helps with exercise performance, recovery and endurance, Beta-Alanine helps with power output and fatigue reduction, and Betaine helps with force production and endurance! As you can see, these 3 ingredients make a powerful combo, especially alongside caffeine. All of them also show recovery enhancing effects.

Another major pro to consider with Transparent Labs’ Bulk is that it doesn’t include any unnecessary artificial filler ingredients, including sweeteners, coloring, or preservatives. With that being said, it still delivers excellent flavor, with 12 unique flavors to choose from!

Overall, there is very little to complain about when it comes to any of Transparent Labs’ products, with this pre-workout being no exception. That’s why it earned its spot on our list as the best pre-workout drink for women available today.

While Transparent Labs takes our pick for the best overall pre-workout for women, we believe our runner-up offers the best overall value for money. If you’re interested in an excellent budget pick, check out Pre-Kaged Sport.

Keep in mind that this option has slightly less caffeine than Transparent Labs’ Bulk at 188mg per serving. While this may not be strong enough for some, it will be ideal for someone who’s new to pre-workout, or who doesn’t drink a lot of caffeine.

Its active ingredient breakdown is also fairly similar to Transparent Labs’ product. It contains 3.5g of L-Citrulline, 1.6g of Beta-Alanine, and 1.25g of Betaine. Note that L-Citrulline is the same basic ingredient as Citrulline Malate, just in a pure form, meaning you need less to get the same effects. 3.5g of L-Citrulline is roughly equivalent to 5g of Citrulline Malate, making it bit less than in Transparent Labs. While Beta-Alanine and Betaine come in relatively low doses, there is still enough to get some noticeable effects. Especially when we consider pre-workouts for women.

Unlike Transparent Labs’ Bulk, Pre-Kaged does contain the artificial sweetener sucralose. If you prefer to use all-natural supplements, then you may be better off spending the extra money on Transparent Labs. There’s also significantly less flavor variety on offer here with only 5 different servings to choose from.

Although it has slightly lower doses of its active ingredients compared to Transparent Labs’ Bulk, Pre-Kaged is an excellent option for someone looking to save a bit of money while still getting an excellent product.

3. ProSupps Mr. Hyde Signature – Budget Pick

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Training Volume
• Flavor: Blue Razz Popsicle, Lollipop Punch
• Caffeine: 169mg Caffeine Anhydrous + 37mg of Di-Caffeine Malate
• Special Ingredients: Creatine, Beta-Alanine
• Package Information: 216g
• Serving: 7.2g
• Company Founded: 2012
• Recommended by Athletes: Kamaru Usman, Tilly King, Derick Ansah

Taking the third spot on our list is ProSupps’ Mr. Hyde, which is our choice for an excellent budget pick. While it doesn’t quite deliver the same amount of quality as the top 2 spots on our list, if cost is your main concern then this is still one of the best women’s pre-workouts available.

With 169mg of Caffeine Anhydrous, Mr. Hyde offers a solid kick of stimulation. It also contains 37mg of Di-Caffeine Malate, which is designed to be a slower-releasing form of the stimulant. Considering that Di-Caffeine Malate isn’t 100% caffeine, Mr. Hyde likely contains slightly less than 200mg of total caffeine per serving.

Where it falls short is its active ingredient list. While it contains Beta-Alanine at an acceptable dose of 1.5g, it contains an insignificant amount of L-Citrulline at only 250mg. With 3g being the minimum amount for any results, it might as well not even be included here!

This is also the first supplement on our list to contain creatine, which is one of the most powerful sports supplements available. While the dose of 2.5g may be sufficient for some women, the recommended daily dose is 3-5g. Keep in mind that creatine needs to be taken daily for optimal effects, so we generally recommend taking it on its own instead of as part of a blend like this. Overall, it’s a solid ingredient assuming you’re using this pre-workout every day, or alongside a basic creatine supplement.

Like Pre-Kaged, Mr. Hyde is made with several artificial ingredients, including sweetener like sucralose and dye like FD&C Blue Lake #1. Keep this in mind if you prefer all-natural supplements.

While Mr. Hyde is not as high-quality as our top 2 picks, if your main concern is budget then this is still a solid option. Just keep in mind you won’t be getting the same level of active ingredients as you would from Pre-Kaged or Transparent Labs.

4. Lean by Transparent Labs – High in Iodine Option

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
• Flavor: Strawberry Lemonade, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Cherry Limeade, Sour Grape, Watermelon, Tropic Punch
• Caffeine: 180mg
• Special Ingredients: Citrulline Malate, Beta-Alanine, Betaine
• Package Information: 495g
• Serving: 16.5g
• Company Founded: 2015
• Recommended by Athletes: Hafthor Bjornsson, Paul Sklar, Sean Harris

Our next pre-workout powder for women, and the second Transparent Labs’ supplement we’ll be featuring is their Lean Pre-workout. Consider this a milder alternative to bulk, better suited to those trying pre-workout for the first time!

As a result, Lean has slightly lower caffeine content at only 180mg per serving. While this is still fairly high, similar to Pre-Kaged, it will be ideal for those new to pre-workout.

For active ingredients, you can expect the same general list, just at slightly lower doses. There’s 6g of Citrulline Malate, 2g of Beta-Alanine, and 1.5g of Betaine. While Citrulline Malate may be dosed slightly too low, overall these are still effective doses.

One cool thing about this supplement is the inclusion of Iodine, at 150% of the recommended daily value. Iodine plays a valuable role in thyroid health, and can be tricky to get in the diet, making this supplement an easy source of this nutrient!

Based on the name, you may be wondering, “Is this the best pre-workout for women’s weight loss?” While Lean contains L-Carnitine, an ingredient commonly labeled as a fat-burner, there is little evidence to support this.

If you’re looking for a fat-burning pre-workout for females, remember there are no supplements that will act as a magic solution for weight loss. While pre-workouts can help with energy level and exercise performance when eating less, staying in a moderate caloric deficit is the only way to consistently lose weight.

Also, like Transparent Labs’ Bulk, Lean is made with all-natural flavors for those who prefer that! It’s worth noting, however, that it does come in slightly fewer flavors with only 8 options to choose from.

While we picked Bulk as our best overall choice, Transparent Labs’ Lean may be more optimal for lighter women, or those looking to try pre-workout for the first time.

5. Gnarly Nutrition Pre-Workout

• Form: Powder
• Best for: Training Volume, Muscular Endurance, Reducing Fatigue, ​​High-Intensity Exercise Performance, Enhanced “Pumping” Effect
• Flavor: Strawberry Lemonade
• Caffeine: 180mg
• Special Ingredients: Beta-Alanine, Citrulline Malate
• Package Information: 420g
• Serving: 14g
• Company Founded: 2012
• Recommended by Athletes: Run with Tara, Ethan Pringle, Lael Wilcox

Next up on our list is Gnarly Nutrition’s Pre-Workout which is our pick if you’re after a supplement that contains BCAAs on top of Caffeine and other active ingredients. Let’s take a closer look.

First, you can expect 180mg of caffeine in each serving, which is the same as Lean by Transparent Labs. As we mentioned for that product, although this is fairly mild for a pre-workout, it will be a solid dose for most women – especially if they aren’t experienced pre-workout users.

For active ingredients, Gnarly is fairly limited compared to most of the other options we’ve covered so far. While each serving has a solid 2.5g of Beta-Alanine, it also has a suboptimal 5g of Citrulline malate.

As for the BCAAs, there is little scientific evidence to support their effectiveness if you’re eating a diet rich in protein. While they may show some benefits for vegans and vegetarians, this is likely because these people aren’t eating enough protein. Overall, there’s little reason to prioritize this ingredient over things like caffeine, and the other active ingredients we’ve been discussing.

With that being said, another pro here is that Gnarly’s product is naturally sweetened and made without any artificial filler ingredients. Although it only comes in 1 flavor, Gnarly is still ideal for those looking for a pre-workout without any unnecessary artificial ingredients.

6. Nitrosurge by Jacked Factory – Best Flavors Variety

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
• Flavor: Cherry Bomb, Cherry Limeade, Blue Raspberry, Pineapple, Watermelon, Arctic White, Fruit Punch, Grape, Cotton Candy, Sour Peach Rings, Blueberry Lemonade, Black Cherry
• Caffeine: 180mg
• Special Ingredients: L-Citrulline, Beta-Alanine, Betaine
• Package Information: 261g
• Serving: 8g
• Company Founded: 2006
• Recommended by Athletes: Morgan Mac, Mike Oliver, Bhuwan Chauhan

Our next pre-workout supplement for women is Jacked Factory with their Nitrosurge Pre-Workout. With 12 unique flavors, this is the only product on our list that can rival the flavor variety of our top pick! Beyond this, it’s just an all-around solid pre-workout. Let’s take a closer look.

Like the previous 2 products, Nitrosurge also contains 180mg of caffeine per serving. As mentioned, this is probably an ideal amount for most women, especially those not used to super high doses of caffeine.

Nitrosurge also contains the same general active ingredient breakdown as the 2 Transparent Labs’ products already covered. You can expect 3g of L-Citrulline, 1.6g of Beta-Alanine, and 1.25g of Betaine. While all these doses could be higher, they’re certainly enough to produce noticeable effects.

Unlike Transparent Labs’ products, however, Nitrosurge is sweetened with sucralose, which may be of importance to some! Otherwise, this is a fairly standard, yet solid choice for a pre-workout supplement.

7. The Pre-Workout by Myprotein

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
• Flavor: Lemonade, Peach Ring, Rocket Pop, Pineapple Mango, Watermelon
• Caffeine: 150mg
• Special Ingredients: Beta-Alanine, L-Citrulline, Betaine, Creatine
• Package Information: 1.03lb
• Serving: 15.6g
• Company Founded: 2004
• Recommended by Athletes: Rob Kearney, Tom Trotter, Israel Adesanya

Our next pick comes from MyProtein with THE Pre-Workout. Let’s see how it compares to the top half of our list, and whether it’s able to live up to its name!

This is the lowest caffeine supplement we’ve covered so far with only 150mg of caffeine per serving. If you’ve never taken a pre-workout supplement, this will likely still provide a significant boost of energy for you. However, if you’re a heavy caffeine user, this will likely be too mild for you.

Despite the fairly low caffeine content, you’re getting a solid mix of active ingredients here. You’ll be getting 4g of L-Citrulline, 2.5g of Betaine, and 2g of Beta-Alanine.

This is also the second supplement on our list to contain creatine at 2g per serving. As previously mentioned, you’ll likely want to take creatine every day on its own to maximize the effects of this supplement. The dose present here likely won’t have a major effect unless you’re taking this supplement consistently every day.

8. Optimum Nutrition Gold Standard Pre

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
• Flavor: Watermelon, Blueberry
• Caffeine: 175mg
• Special Ingredients: Creatine, Beta-Alanine
• Package Information: 300g
• Serving: 10g
• Company Founded: 1986
• Recommended by Athletes: Taylor Fritz, Justin “Jets” Jefferson, Morgan Willett

Next on our list is one of the most iconic supplement brands of all time, Optimum Nutrition. While they’re certainly better known for their Gold Standard Whey Protein, let’s see if their pre-workout is able to live up to their lofty reputation.

At 175mg of caffeine, this is another one of the milder supplements we’ve covered on our list. While it’s slightly stronger than MyProtein’s product, we’d still consider this a mild, beginner-friendly option.

Unfortunately, Optimum has a similar problem to Mr. Hyde in terms of ingredient dosing. While 1.5g of Beta-Alanine per serving is acceptable, the 750mg of L-Citrulline is about a quarter of the amount you’d need to produce any meaningful effects. Like with Mr. Hyde, it may as well not even be included in the formula!

This is also the 3rd product on our list to contain creatine although it’s the first product to effectively dose the supplement at 3g per serving. Remember that creatine needs to be taken every day for optimal effects. So, unless you’re planning on replacing your morning coffee with pre-workout, we recommend taking creatine as a separate supplement instead of relying on getting it here.

Similar to Gnarly Nutrition, Optimum also has very limited flavor variety with only 2 options to choose from. This is not to mention it's formulated with artificial sweetener sucralose. While these are minor cons, they’re still worth bringing up!

Overall, the biggest issue with this product is its laughably low dose of L-Citrulline. Otherwise, if you’re after a mild dose of caffeine and beta-alanine, this could be a good choice for you!

9. PEScience Prolific – Best Tingle-Free Option

• Form: Powder
• Best For: Muscular Strength, Muscular Endurance, Reducing Fatigue, Training Volume, Enhanced “Pumping” Effect
• Flavor: Melon Berry Twist, Raspberry Lemonade
• Caffeine: 160mg
• Special Ingredients: L-Citrulline, Betaine
• Package Information: 280g
• Serving: 20g
• Company Founded: 2010
• Recommended by Athletes: Matt Rosenman, Elizabeth Santos, Freddie Williams

Next on our list is PEScience’s Prolific pre-workout, which we’ve chosen as the best tingle-free pre-workout supplement for women.

The reason for this is that Prolific is the first product we’re covering that doesn’t contain any beta-alanine. If you don’t know, tingles and itchiness are a common side effect of beta-alanine. If you want to avoid this, then PEScience may be the product for you.

Moving on, Prolific has 160mg of caffeine per serving, which is on the lower end of our list. Similar to other milder pre-workouts, this will still be plenty for lighter people, and those relatively new to pre-workout supplements.

As mentioned, Prolific doesn’t contain any beta-alanine, so you won’t get the force-boosting properties of this ingredient. However, you will get 3g of L-Citrulline and 1.25g of Betaine. As you likely know by now, these aren’t especially high doses, but they are enough to produce some effects. It does also contain Rhodiola Rosea which appears to be beneficial for improving endurance exercise performance.

It’s worth noting that PEScience suggests a double dose on their label, which may maximize effectiveness of the active ingredients. However, this will also be 320mg of caffeine, which will likely be too strong for most (although the presence of L-Theanine may help prevent some side effects).

Like Optimum’s product, PEScience only comes in 2 flavors, for a fairly limited variety. Also, like most of the products on our list, it does contain several artificial ingredients if this is important to you.

Ultimately, if you’re alright with forgoing the benefits of Beta-Alanine, this is still an excellent pre-workout, especially for women looking to try these supplements for the first time.

10. Naked Energy

• Item Form: Powder
• Best For: High-Intensity Exercise Performance, Muscular Strength, Training Volume, Muscular Endurance, Reducing Fatigue
• Flavor: Unflavored, Fruit Punch, Citrus
• Caffeine: 200mg
• Special Ingredients: Beta-Alanine, Creatine Monohydrate
• Package Information: 240g
• Serving: 4.8g
• Company Founded: 2014
• Recommended By Athletes: Daniel Victor

Next up, we have Naked Nutrition with their signature Naked Energy pre-workout. Similar to Transparent Labs, Naked is a brand built upon quality and transparency in their products, so let’s see if their pre-workout lives up to these ideals.

Compared to the last several entries on our list, there’s a significant jump in caffeine content here. With 200mg per serving, this is one of the highest-stim products on our list alongside Pre-Kaged and Transparent Labs’ Bulk. Keep this in mind if you’re new to pre-workouts, or are generally sensitive to caffeine.

Unlike PEScience’s product, Naked’s main active ingredient is Beta-Alanine, so be warned if you’re looking to avoid tingles. However, at 2g per serving, this is a solid amount to help with performance in the gym.

You can also expect 1g of creatine monohydrate here, which likely won’t have much of an effect, even if you’re taking this supplement every day. Overall, its inclusion at such a low dose is largely unnecessary.

Despite a fairly lackluster formula, there are still some major pros to Naked Energy. While it doesn’t have a ton of flavor variety, it’s one of the only products on our list to come in an unflavored option, great for those who don’t enjoy sweetened supplements. Also, like Transparent Labs, all of Naked’s products are made without any artificial filler ingredients!

So, while this may not be the best formula on our list, it may still be a great choice for somebody looking for strong stimulation and a Beta-Alanine-based formula.

11. 4 Gauge

• Form: Powder
• Best for: High-Intensity Exercise Performance, Muscular Strength, Training Volume, Muscular Endurance, Reducing Fatigue, Enhanced “Pumping” Effect
• Flavor: Fruit Blast, Pina Colada, Frozen Lemonade
• Caffeine: 150mg
• Special Ingredients: L-Citrulline, Creatine
• Package Information: 280g
• Serving: 10g
• Company Founded: 2016
• Recommended by Athletes: The Fitness Technician

Our next pick for a great woman-friendly pre-workout supplement is 4 Gauge. Despite what their ammunition-themed branding may suggest, this supplement delivers a fairly mild, all-natural pre-workout supplement. Let’s take a closer look.

At only 150mg of caffeine, this is on the milder side, making it ideal for most beginners. As we’ve covered throughout this list, those used to heavy caffeine consumption may not notice much stimulation from this, although it will probably be sufficient for most women.

Unfortunately, 4 Gauge has the same problem as the last several products we’ve covered. The only effective active ingredient here is L-Citrulline Malate at a fairly low dose of 6g per serving. This supplement would benefit from a higher dose, and the inclusion of beta-alanine or betaine.

While 4 Gauge does contain creatine, it’s at a similarly ineffective dose as Naked Energy at only 1g per serving. If you want the benefits of creatine, we recommend just taking it on its own instead of trying to get it through pre-workout!

Also similar to Naked, this is an all-natural supplement making it perfect for those looking to avoid artificial ingredients. While 3 flavors is a decent amount of variety, it's fairly limited compared to most of the other products on our list.

While 4 Gauge certainly doesn’t deliver the most complete formula on our list, it’s still a decent pre-workout that appears to come from a brand that truly cares about its customers!

12. C4 Sport® – Best with Moderate Caffeine

• Form: Powder
• Best for: High-Intensity Exercise Performance, Muscular Strength, Training Volume, Muscular Endurance, Reducing Fatigue
• Flavor: Blue Raspberry, Fruit Punch, Watermelon
• Caffeine: 135mg
• Special Ingredients: Creatine HCl, Beta-Alanine
• Package Information: 201g
• Serving: 9g
• Company Founded: 2011
• Recommended by Athletes: Brittany Ann, Scott Mathison, Demi Bagby

The next pre-workout for girls on our list is the lowest caffeine supplement we’ve covered so far. We’ve ranked this as the best option with moderate caffeine, making it ideal for beginners. Keep in mind that more experienced pre-workout users may not get much out of this.

At 135mg per serving, C4 Sport still offers a decent kick, although this won’t be much for someone who’s used to taking 200mg+ of caffeine at a time. This makes C4 ideal for beginners who don’t want to jump into a super high caffeine choice.

Its main active ingredient is Beta-Alanine, although it’s unfortunately included in a proprietary “performance blend” so it’s impossible to say exactly how much there is. This product also contains creatine in the same blend, although it’s also unclear what dose you’re getting. With ingredient doses being incredibly important when choosing a pre-workout, this makes it tough to fully assess C4’s product.

Like most of the other options on our list, this is formulated with artificial ingredients. It also has fairly limited flavor variety with only 3 different options to choose from.

While you may be inclined to choose this pre-workout because of its moderate caffeine content, it’s difficult to fully assess because of the lack of clarity on its nutrition label.

13. Vega Sport Energizer

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue
• Flavor: Strawberry Lemonade
• Caffeine: 100mg
• Special Ingredients: Rhodiola Rosea
• Package Information: 122g
• Serving: 3.5g
• Company Founded: 2001
• Recommended by Athletes: Javale Mcgee, Rachel McBride, Joe Gambles

If you’re after an even milder pre-workout than C4 Sport, you may be interested in trying Vega Sport’s Energizer. Because of the lack of active ingredients, this is easily the simplest product we’ve covered so far, although it may still be good if you’re just looking for a mild boost of caffeine.

Each serving only has 100mg of caffeine. While this is somewhat strong when compared to coffee or tea, it’s very mild for a pre-workout supplement.

This is also the first product on our list not to contain any of the main active ingredients we’ve been looking at. So, if you’re not too concerned with the performance-boosting properties of betaine, beta-alanine, and l-citrulline, then this may be a good pick for you. However, it does contain rhodiola rosea, which as we’ve mentioned is beneficial for exercise performance.

It’s also one of the few products on our list to be formulated without any artificial filler ingredients. However, it’s worth noting that Vega only currently offers 1 flavor on iherb.com.

While this is less of a full pre-workout supplement and more of a simple caffeine powder, it may still get the job done if you’re just after a mild boost of energy in the gym.

14. Garden of Life Sport – Best for Beginners

• Form: Powder
• Best for: Muscular Strength, Muscular Endurance, Reducing Fatigue
• Flavor: Blackberry Cherry Flavor
• Caffeine: 85mg
• Special Ingredients: No
• Package Information: 231g
• Serving: 6g
• Company Founded: 2000
• Recommended by Athletes: Nate Diaz, Santia Deck, Lauren Reid & Kelly Collins

Wrapping up our list, we have another incredibly mild and simple pre-workout formula making it our top pre-workout for beginner women. If you want to start out with a supplement that’s under 100mg of caffeine per serving, check out Garden of Life Sport.

At only 85mg of caffeine per serving, this has less than half the caffeine as some of the stronger supplements we’ve featured on our list. This will be ideal if you’re caffeine-sensitive, but still want a decent boost before you hit the gym.

Similar to Vega’s product, Garden of Life doesn’t contain any of the main active ingredients we’ve been looking at. Similar to the last supplement, this should only be considered if you’re alright with missing out on the benefits of beta-alanine, betaine, and l-citrulline.

Also like Vega, this is an all-natural supplement, as it doesn’t contain any artificial ingredients. Also like Vega, it only comes in one flavor on iherb.com at the moment.

Overall, this is a very similar supplement to the product covered above, although it may be perfect for you if you want even less total caffeine!

Pre-Workout for Women: Everything You Need to Know

Pre-workouts are supplements designed to give people a boost of energy before hitting the gym. They can also enhance performance via active ingredients like L-Citrulline, Beta-Alanine, and Betaine. However, if you’re female, pre-workout may not be your first choice for a supplement.

While pre-workouts are largely marketed towards and mainly used by men, there’s no reason for women to avoid these supplements. When used correctly, women can enjoy all the same energy-boosting effects of pre-workout!

The main thing women will want to consider before using pre-workout is total caffeine content. Many pre-workout supplements have 200mg+ of caffeine, with some of the strongest options out there having well over 300mg per serving.

While the recommended daily limit for caffeine is ~400mg for both men and women, this is a lot for anybody. Especially if you have a relatively low body weight, you’ll likely want to choose a pre-workout with a lower total dose of caffeine. That’s why we prioritized relatively mild supplements on this list.

Benefits of Using Pre-Workouts for Women

Overall, the benefits of pre-workout will be the same for both men and women! The main factors we’ll be focusing on are increased energy in the gym and boosted performance and enhanced recovery, thanks to active ingredients.

✅ Increased Energy

The main reason most people use pre-workout is for the quick boost of energy from a high dose of caffeine in each serving. While we’ll be talking more about other active ingredients below, caffeine is one of the most powerful supplement ingredients for its proven effects on boosting focus and exercise performance during exercise. Basically it’s the main reason why pre-workout works as a pre-workout supplement.

Depending on your caffeine tolerance, you may be interested in trying supplements with higher caffeine content. However, a caffeine content ranging between 100-200mg will be sufficient for most women to experience a significant boost in energy during their workout.

Professional athlete, Tanya Shaiko , gave her advice as well:

"If I need some energy after workouts, I choose coffee or something sweet. But, if I need something more serious, BULK from TL is my personal choice!"

✅ Boosted Performance

Beyond the performance-enhancing effects of caffeine, pre-workout supplements will often contain additional active ingredients that have powerful ergogenic effects. The 3 main active ingredients we focused on in this article include Beta-Alanine, Betaine, and L-Citrulline.

Taking any combo of these ingredients will likely give you a solid boost to your performance. While these ingredients may not make a huge difference in your workout, they can give you a slight edge during especially tough workouts! Most of them work much better when taken consistently.

Several of the pre-workouts on our list also contain creatine. While this is a powerful, research-backed supplement, it’s not especially beneficial as part of a pre-workout. This is because you need to take 3-5g every day to maximize effects. Most pre-workouts not only contain an ineffective dose, but it’s also unlikely you’ll be taking them every day anyways. This is why we generally recommend taking creatine on its own apart from a pre-workout supplement.

What Ingredients to Avoid for Women When Choosing Pre-Workouts?

The ingredients we listed above (caffeine, beta-alanine, betaine, and l-citrulline) will provide the most “bang for your buck” when it comes to pre-workout supplements. Many pre-workout brands will load their supplements up with filler ingredients that likely won’t make much of a difference.

Some examples of these ingredients include L-Tyrosine, BCAAs, GABA, and L-Arginine. While it's not necessary to completely avoid these ingredients, you should be aware that they likely won’t make much of a difference in your performance.

This is why we recommend taking the time to understand which ingredients will have a solid effect on your workout and recovery, and which ones aren’t necessary.

Also, if you’re someone who prefers to use all-natural supplements, we recommend double-checking the ingredients list to make sure you’re comfortable with all the ingredients used in any given supplement.

Timing and Dosage of Using Pre-workout for Women

We generally recommend taking pre-workout supplements around 30-60 minutes before you go to the gym. This will give the caffeine enough time to reach your blood stream, and give you a solid boost of energy for your workout. Note that if your supplement contains L-Citrulline or Betaine, you may want to take it closer to an hour before your workout to maximize their effectiveness.

In terms of dosage, we recommend always following the instructions listed on the package. This will usually involve taking 1 scoop of pre-workout mixed with 1-2 cups of water. Especially if you’re new to pre-workout, don’t take multiple servings at once. Taking in excessive amounts of caffeine at once can cause not only unwanted side effects including headaches, insomnia, and jitters but also have detrimental effects on your workout.

Factors to Consider when Choosing a Pre-Workout

Before rushing out and buying a pre-workout, remember to keep these 6 points in mind! This will help you make a more informed choice, and find the pre-workout supplement that’s perfect for you! Let’s get into it.

1. Ingredients

First, and arguably most important are the ingredients found in a pre-workout supplement. This includes total caffeine content as well as active ingredients like beta-alanine, betaine, and l-citrulline. Consider how much caffeine you want per serving, as well as which active ingredients will be most beneficial to you. This will help you have a general idea of what to look for when selecting a pre-workout.

2. Daily Supplement Dosage

Once you know which ingredients to look for, it's important to know how much of each ingredient is necessary to produce meaningful effects. For the main active ingredients we’ve covered in this article, see the table below for general dosage information!

Ingredient	Minimum Effective Dose	Optimal Dose
Beta-Alanine	1-2g+	3g
Betaine	1.25-2.5g	2.5g
L-Citrulline	3g+ of L-Citrulline 6-8g of Citrulline Malate	8g of L-Citrulline 12g of Citrulline Malate
Creatine	3g (must be taken daily for optimal effects)	3-5g (must be taken daily for optimal effects)

3. Individual Response to Caffeine

While we can make general recommendations about caffeine intake, you know how your body responds to caffeine better than we do! Consider how caffeine affects you, and what your caffeine tolerance is like before deciding what level of stimulation you want out of a pre-workout.

For someone who rarely consumes any caffeine, a supplement with ~100mg of caffeine per serving will likely be plenty. For someone with a high caffeine tolerance, 200mg might even feel fairly mild! It all comes down to a matter of personal preference.

Our expert, Oleksander Maksymenko , also warned:

“When choosing the first pre-workout for women, I recommend paying attention to products with a caffeine dosage in the range of ~80-100 mg of caffeine per serving. But if you're new to training, I don't recommend pre-workouts at all for at least the first 6 months of regular training. Better leave pre-workouts for later.”

Timing and Dosage of Taking Pre-Workout

Something else to consider before making a purchase is whether taking pre-workout is a good idea for your schedule. If you regularly workout at night, keep in mind that a dose of caffeine before your workout may very well lead to disrupted sleep. Also, if you’re a heavy coffee drinker, adding in even more caffeine to your diet may not be a great idea either and even ruin your workout.

As a result, pick a pre-workout that fits into your schedule and works with your diet. Remember there are plenty of non-stim pre-workouts available that focus on active ingredients instead of caffeine.

1. Look For Certified Supplements

A great idea for ensuring a supplement is high-quality is to look for a third-party certification on the label. This can be from an organization like Informed Choice which ensures a supplement is high-quality. You can also check for cGMP certifications which ensures high-quality manufacturing practices.

2. Consider Your Needs

Above all else, be sure you’re considering what your needs are with a pre-workout supplement. Maybe you know you need especially high stimulation to get a solid boost during a workout. On the other hand, you might be caffeine-sensitive and need a very low-stim pre-workout. Maybe you’re more interested in the potential benefits of active ingredients like beta-alanine. Or, maybe you’ll find more benefit from caffeine without these ingredients.

Consider why you want to take pre-workout, and allow this to guide your decision. After all, you know what’s best for you!

FAQ

Is Pre-Workout Good for Females?

Yes, pre-workout should be just as effective at boosting performance for women as it is for men. These are powerful supplements that can go a long way in boosting your energy levels and performance in the gym. Just be sure you’re using a supplement that has an effective dose of caffeine for your needs. 

What Is the Best Pre-Workout for Women Beginners?

Our top overall pick for the best pre-workout for women is BULK ADVANCED by TL. With that being said, this is also one of the higher-stim pre-workouts on our list. If you’re after a more mild supplement, consider an option like Garden of Life Sport.

What Should Women Eat Before the Gym?

While pre-workout is effective at providing a boost of energy before exercise, it’s no replacement for a proper pre-workout meal. Eating some simple carbs immediately before your workout can help provide a quick boost of energy. However, you may want to eat a full meal rich in protein and carbohydrates 2-3 hours before your workout to maximize performance and recovery.

Conclusion

There’s no reason women shouldn’t enjoy all the great benefits of pre-workout supplements! The combination of caffeine and active ingredients can be a game-changer in the gym, whether you’re a man or a woman. While you may want to keep an eye on the total caffeine content of any supplement you’re using, don’t be afraid to give pre-workout a try!

Overall, the best pre-workout for women in our opinion is BULK ADVANCED by TL for its high caffeine content, and effectively dosed formula!

Have you ever tried pre-workout before? Do you have any favorite brands that we missed? Let us know your thoughts in the comments below!

Also read:

• How Long Does Pre Workout Last
• Why Does Pre Workout Make You Itch
• How Much Caffeine in Pre Workout
• Side Effects of Pre Workout
• Why Is My Pre Workout Clumpy
• Kaged Pre Workout Review
• Transparent Labs Lean Pre Workout Review
• Cellucor NO3 Chrome Review

References:

1. Adam M. Gonzales, et. al, “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature.” J Strength Cond Res. 2020 May;34(5):1480-1495.
2. Arnold B. McGonigle,"EFFECTS OF BETA-ALANINE ON ANAEROBIC PERFORMANCE," International Journal of Exercise Science: Conference Proceedings: Vol. 8: Iss. 8, Article 67. (2020) 
3. Jenna M. Apicella, “The Effect of Betaine Supplementation on Performance and Muscle Mechanisms,” Master's Theses. 109. (2011).
4. Richard B. Kreider, et. al, “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine,” Journal of the International Society of Sports Nutrition volume 14, Article number: 18 (2017).
5. The Nutrition Source, “Iodine,” Harvard T.H. Chan, School of Public Health, https://www.hsph.harvard.edu/ nutritionsource/iodine/ (Accessed Nov. 10, 2023)
6. Katrien De Bock, et. al, “Acute Rhodiola Rosea Intake Can Improve Endurance Exercise Performance,” International Journal of Sports Nutrition and Exercise Metabolism, 298-307 (2004).