Best Pre Workout Supplements For Women: Get The Best Results From The Same Amount Of Gym Time And Effort

Most women simply focus on post-training protein powder supplements, and while they are important for recovery, they won’t help with your efforts during training.

But the problem with the majority of pre-workout supplements is that they are formulated to make them suitable for men and women. This could result in overstimulation and some effects like increases in lean muscle mass that some women don’t want.

So, I set out with my dietitian to find the best pre workout for women. We found some that are specifically designed for women, while others had a formula that is not too overpowering.

Let’s see what I found.

Our Top 8 Best Pre Workout For Women Recommendations

#1 - PowHer: Editors Choice
  • Doesn’t cause a post-workout crash.
  • Reduced caffeine option for less impact on your sleep.
  • It is made for specifically for women so no need to recalculate the dose.
5.0 stars out of 5
#2 - Transparent Lab Lean Pre-Workout: Close Second
  • It is free of many harmful fillers.
  • Users appreciate how it doesn’t cause stomach issues like some other options.
  • Extra energy was ideal without any post-workout jitters.
4.5 stars out of 5
#3 - NitroSurge: For Better Pumps
  • Reports of good pumps from added nitric oxide
  • Users like how it doesn’t contain unnecessary or harmful fillers.
  • It has a decent flavor that makes it easy to drink or include in meals.
4.0 stars out of 5

Table of Contents

1. PowHer: Editors Choice

Women who want to make sure that they’re giving their body what it needs, love the women-specific pre-workout supplement PowHer.

Designed with the female body in mind, women find that the ingredients included in PowHer may help support weight loss and increase energy. 

People who used PowHer like how it doesn’t cause a caffeine crash after using it, but it gives a nice boost to get them through their workouts.

The fresh taste may make it easy to blend with your favorite smoothies without having to worry about a bitter aftertaste.

While it does have a little bit of caffeine for a thermogenic effect, it’s not loaded to the point of causing jitters.

Some users appreciate that this supplement is made with Sucralose that has a subdued sweet flavor. 


  • Reviewers like that PowHer doesn’t cause a post-workout crash.
  • Reduced caffeine option for less impact on your sleep.
  • It is made specifically for women so no need to recalculate the dose.
  • Users like the increased performance levels they get after taking this. 
  • You don’t need a lot of it to get the effects, helping it to last longer.


  • It’s a bit pricier than some similar options.

2. Transparent Lab Lean Pre-Workout: Close Second

For those who are careful about what goes into their supplement, many women will appreciate the fact that this option has no artificial sweetener or artificial coloring. It also claims to not contain artificial preservatives and is gluten-free and non-GMO.

As the name would suggest, the manufacturers designed a transparent label, so you’ll know what you’re taking. 

It is made from top-quality ingredients, and according to users, it doesn’t cause stomach aches like a lot of other supplements. 

Because it doesn’t contain too much caffeine, you may not have to worry about a post-workout crash that often accompanies high-caffeine supplements. 


  • It is free of many harmful fillers, making it a safe option to take. 
  • Users appreciate how it doesn’t cause stomach issues like some other options.
  • Reviewers commented on how the extra energy was ideal without any post-workout jitters. 
  • 2 mg of branched chain amino acids per serving
  • Unlike some options, this one has very few reports of side effects. 


  • The zip-lock bag packaging isn’t the most reliable.

3. NitroSurge: For Better Pumps

If there is one thing that many reviewers appreciated about NitroSurge, it is the price. But for me, it’s much more about the nitric oxide boost that may help with better pumps.

NitroSurge may provide a performance boost, thanks to ingredients like caffeine and theanine. Basically, it helps to increase nitric oxide levels to increase blood flow for powerful pumps and muscle mass.

The transparent label makes it easy for you to know what you’re getting and if it’s good for your body. With no fillers and made with research-backed ingredients, users like how clean this product is. 

Some people love that this option actually has a tasty flavor, while others like that it isn’t too heavy on caffeine. It mixes well with other foods and has a smooth texture.


  • Reports of good pumps from boosted nitric oxide.
  • Users like how it doesn’t contain unnecessary or harmful fillers. 
  • It has a decent flavor that makes it easy to drink or include in meals. 
  • It doesn’t leave you with post-workout jitters.
  • People love how affordable it is. 


  • It is for both men and women, so you won’t be using a female-specific product. 
  • The product does have artificial sweeteners, which some people don’t like. 

4. 4Gauge

Considered by many to be powerful enough to get you that boost for maximum performance, you could change the way you work out with 4Gauge.

While it’s not a women-specific product, the results make it an attractive option for those who want to enhance their energy levels.

Users like how it not only aids with endurance strength but is may also help with mental focus so that you stay more motivated.

Even though it does contain caffeine, users noted that they didn’t get the jitters. Best of all, it’s a low-calorie product so it’s less likely to mess with any dieting efforts. 


  • Some users like the unique packaging that the product comes in.
  • It is low in calories, so it is ideal for those on a weight-loss journey. 
  • The combination of theanine and caffeine may help users to avoid post-workout crashes.
  • Many reviews stated how much of an energy increase they got from taking 4Gauge. 
  • Dosage can be easily adjusted with different gender recommendations.


  • Some people commented that this supplement irritated their stomach.
  • This product does contain some sugars. 

5. Prevail

The nice thing about Prevail is that while it has caffeine, the combination of L-Theanine may help to keep the jitters at bay. Users like the pricing that is fair for the amount of product (40 servings) provided in the tub.

While it doesn’t give the highest kick of energy, it’s usually enough for most people who want to have better mental focus and performance during their work out.

However, for those looking to increase muscle mass, the above products may be better.

While a lot of products have an odd taste, this one is actually quite nice, according to online comments, so you can easily blend it with your preferred ingredients. It won’t overpower your smoothie or food. 


  • This pre workout supplement for women is popular with people on a budget.
  • It is light on the stomach, so there are fewer chances of bloating or cramps.
  • The flavor is decent and doesn’t leave an aftertaste. 
  • It provides energy and endurance without causing post-workout crashes. 
  • Most users noticed good results after using it regularly. 


  • Some reviewers felt it was missing a longer-lasting power boost.
  • The texture may not be the best, but it isn’t terrible. 

6. Cellucor C4

Many people state that it’s perfect for endurance and keeping you free of post-workout jitters. Those who like flavored supplements appreciate the bold and sharp taste that this one offers. 

Reviewers stated that they like the price, and many appreciated that the effects were fast-acting. In my own experience, I found it blends easily, so you can mix it with anything you like. 

It is high in caffeine, so if you like that boost where you feel like you “can take on the world,” this could be a good option. If you are sensitive to stimulants, beware that this could be a bit too much for you and you should start off slow. 

One thing to keep an eye out for is that the powder tends to clump up, so make sure that you store it carefully.


  • It provides a powerful energy increase for when you don’t really feel like working out.
  • Many comments that it blends well, so you can have a smooth pre-workout drink.
  • It offers quality for a fair price. 
  • Reviewers commented on the great tasting flavor.
  • No reports that it causes stomach issues.


  • It can get clumpy if the container isn’t closed properly.
  • For those who are sensitive to caffeine, you may experience tingles or jitters

7. BeautyFit BeautyStrong

Unlike some other women-specific supplements on the market, this option is not pricey. It offers just the right amount of energy-boosting so that you might avoid fatigue in your training but don’t crash afterward. 

It also has been said to enhance your cortisol-fighting ability and allows for better mental focus. While some users consider it to be too weak, for those who want to avoid caffeine jitters, this could be ideal. 

Reviews state that the flavor is tasty, and it can be blended easily. Ideal for when you don’t feel like working out, the BeautyFit Beauty Strong supplement may give you just the right amount of energy to get your exercise done.


  • It offers a decent energy boost without being heavy in caffeine. 
  • Users like the price point on this option. 
  • It has a nice taste that won’t leave you with an unpleasant aftertaste.
  • Women appreciate that it has been designed for females. 


  • It isn’t as strong as some of the above, which could matter to performance athletes. 
  • It doesn’t last as long as some other options. 

8. Batch 27 Pre Workout Powder

This product containing Beta-Alanine, L-citrulline, as well as caffeine, is designed for both men and women. If you’re a couple looking for the pre-workout option you can share, this could be a good choice.

With creatine and caffeine, this product has the big players in any pre-workout supplement, except it’s been carefully designed so that you only get the good from it, and don’t have to worry about harmful side effects. 

Because the manufacturers took great care in creating this powder, you can get more than just extra power. It also helps with longer-lasting endurance and better muscle pumps. If you’re big on building up muscle, this could be a great choice. 

Reviewers like the clean kick for training, and while not everyone is a big fan of the flavor, many appreciate that it is easy to blend with other ingredients. 


  • Reviews mention that the energy provided by this product is ideal.
  • It contains 8 g of L-citrulline and other essential amino acids per serving.
  • Users love that it doesn’t cause post-workout jitters. 
  • Some people like the sour-to-sweet flavor.
  • It is made with some powerful ingredients. 


  • Some people consider the flavor to be too sour.
  • The energy kick could be a bit too much for those with caffeine sensitivity. 

What Are Pre-workout Supplements?

Pre-workout supplements are usually pills or capsules that contain ingredients that may help to increase energy, endurance strength, and overall mental performance.

These are not some sort of banned substances or things that are prohibited by the Food and Drug Administration (FDA). Rather, they are based on natural substances that give you a small performance boost.

Through a specifically formulated blend, You might be able to get just that bit more out each training session, and they may also help with motivation.

How Do Pre-Workout Supplements Work?

Now that you have an idea of what’s out there do you know how they work? You may be looking to get the most out of your workout, so you are willing to try something new that also keeps you motivated. 

Many products contain caffeine, which is known to be an energy enhancer and can help your body burn fat for fuel [1], helping you to not only “get it” in your training but also see better results. 

Ingredients are the main factor to focus on. This is because, obviously, what goes into the supplement is what will make a difference in your body. Not every supplement has the top ingredients that might ensure the results that you’re looking for.

We’ll take a closer look at key ingredients shortly.

When Should You Take Pre-Workouts?

This is where most people who question their effectiveness go wrong. If you don’t get the timing right, then you’re results may be lacking.

Here are some tips that could help you get the most out of your pre-workout supplement: 


You want to take your pre-workout drink or capsules before you head to the gym. Many people tend to take it while at the gym as they start their workout. The thing is that it typically takes around 30-minutes or so for it to kick in [2].

If you want to get the benefits during your training and not until you’re almost finished, take it before you leave home.

Also, don’t take them too late in the day.

They could give you quite a bit of caffeine. You don’t want your sleep schedule affected by taking them too late in the day. Sleep is as important as exercise for a healthy mind and body.

Can You Take Them Daily?

Because the body tends to get used to substances like caffeine, you may want to avoid letting it get too used to the supplement.

Consider taking it only on days where you need a jump-start for high-intensity workouts or when you’re not feeling up to working out. 

What Ingredients Are Commonly Used?

The better the ingredients, the better your pre-workout supplement. You want to avoid some but look for others. The following list is based on products that may benefit your body and are important to look for when shopping around: 


Unless your body has a caffeine sensitivity or you have heart issues, look for caffeinated supplements. Caffeine is a big reason why you’ll feel a kick of energy when taking pre-workout powders [3].

Be aware that you may want to be careful about how much caffeine is inside of the supplement.

Too much may cause jitters while too little won’t do much for your power levels. Some people with caffeine sensitivity may opt for non-caffeinated options, although they may not get such a great energy increase. 


Creatine is considered to be a very important ingredient in a pre-workout supplement. This is because it is a protein that could provide your body with performance-enhancing benefits and is also considered to be very safe for consumption [4].

The way it may work to enhance your workout is by providing your body with an increase of protein synthesis, resulting in increased power output. Many bodybuilders like to use products with creatine as it has been known to be especially helpful in gaining lean muscle mass. 


Amino acids have always been considered important for workouts, both pre or post workout. This is why you want to find branched chain amino acids (BCAA) in your supplement. These essential amino acids may help with muscle performance and recovery [5].

It is also important for keeping muscle aches at bay so that you could get the most out of your workout.

L-arginine, L-citrulline Malate, and L-norvaline

From helping with muscle tissue repair to removing waste from your body and helping with blood flow, these ingredients may contribute to enhancing your performance as well as keeping you healthy and safe [6].

All of the benefits they provide are also designed with energy-enhancement in mind. Be aware that some of them could clash with medication, so talk to your doctor if you happen to be on meds for any reason. 

Are There Any Side Effects?

Unfortunately, there could be some side effects that can happen from taking supplements. Most of the time, it’s about looking for what’s inside the product before purchase as some ingredients may cause allergic reactions.

Some of the most common side effects are:

Jitters And Post-Workout Crashes

This is often due to a high amount of caffeine in the supplement. While you do want caffeine in your supplement, you don’t want too much where you’re crashing hard afterward or getting the jitters during your workout.

A tingling face may feel like you’re full of energy, but it isn’t healthy for you. There are different ways to avoid this: take smaller scoops in your smoothie or look for options that don’t have huge amounts. 

Water Retention

Ingredients like creatine may be good for building lean muscle mass and getting gains from your workout, but they could also lead to water retention, which will make you feel bloated and heavy.

Avoid this by taking smaller amounts of your supplement or looking for an option with low levels. 


Some people have allergic reactions to supplements. Whether you’re sensitive to caffeine or find that some options have fillers containing dairy, gluten, or artificial sweeteners, you could end up with rashes or stomach issues.

Make sure you research ingredients before purchasing any supplement. 


Do pre-workout drinks help with weight loss?

Yes, pre-workout drinks may help with weight loss because you might be able to train harder and achieve more in the same amount of time. The more you exercise, the better the results will be

Is pre-workout unhealthy?

No, most pre-workout supplements are not unhealthy as they are based on natural ingredients. Unless you have allergies or intolerances, you should be just fine. 

Is pre-workout a fat burner?

No, generally speaking, pre-workout is not a fat burner, even though some of them contain stimulants like caffeine that might act as a fat burner. Their main goal is to increase endurance and strength at the gym. 

Is pre-workout bad for your kidneys?

Excessive amounts of pre-workout might be bad for your kidneys. Caffeine and creatine may act as diuretics which means you might flush out too much water. In the long run, this could have an impact on kidney function.

What is the difference between a fat burner and pre-workout?

The difference between a fat burner and pre-workout is that one aims to get your metabolism to melt away some fat, while the other aims to give you more endurance and strength at the gym.

Should you take pre-workout on an empty stomach?

No, generally speaking, you shouldn’t take pre-workout on an empty stomach. This may lead to stomach cramps if you’re sensitive to some of the ingredients. 


For women, the number one product found on the market will be a supplement specifically designed for what female bodies need. PowHer is considered to be one of the best options on the market for women who are looking for both energy and focus in their workouts. 

It has been known to provide a power boost without causing post-workout jitters. It provides clean ingredients and doesn’t take much for you to feel the effect, so you know that it can last longer than your average powder. 

While it may be a bit pricier than some other options, the quality is unmatched, and the results make it worth it.  

Hey everyone, I’m Sandra Ryan and I’ve been contributing to this website for almost a year now.

My professional background is in finance where I work at a small bank outside Austin, TX, as an accounting technician. I’m still gradually working towards becoming an accountant by attending night classes, but my real passion is sport.

I’ve been involved in martial arts since I was about 8 years old when I had to figure out ways to outdo my 3 older brothers who were in constant WWE style fights. Nothing ever happened more than bruises and the occasional cut, but once I started Taekwondo I just couldn’t get enough.

I have won many state championships over the years, but have started to take a bit of step back from competitive fighting. Mainly down to a few leg strain injuries that basically mean that I cannot perform at my absolute best anymore.

My hunger for competition has been replaced by running marathons and in the past 2 years also competing in triathlons. So far I have completed 7 marathons and 2 triathlons and my aim is to complete an Ironman in the next couple of years.

When the opportunity came up to contribute to a website with training tips I immediately loved the idea. You’ll see a lot of my blog posts on triathlon training, and if you have questions, just leave some comments.

We will be happy to hear your thoughts

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