The 9 Best Pre-Workouts for Women in 2024, Expert-Reviewed

The best pre-workout supplements contain an array of ingredients to help boost performance — like citrulline, caffeine, tyrosine, creatine, and many others that can help with muscle growth, energy, and even recovery. (1) As any woman who’s browsed a supplements aisle knows, the veiny biceps and chest-thumping gorillas on the labels of many brands cater more to men than women. And that tracks — studies have shown that men are more likely than women to take a pre-workout supplement. (2) However, there are still many people out here searching for the best pre-workouts for women. 

The truth is, most common pre-workout ingredients and dosages impact men and women in similar ways, and there are no clinically validated dosing recommendations that are different between men and women. Still, some women may want specific specs in their pre-workout, such as less caffeine or more B vitamins. We put together this list of the best pre-workouts for women so that you can find your perfect pre-workout match.

The 9 Best Pre-Workouts for Women of 2024

• Best Pre-Workout for Women Overall: Transparent Labs BULK
• Best Tasting Pre-Workout for Women: Jacked Factory Nitro Surge 
• Best Caffeinated Pre-Workout for Women: Xwerks Ignite 
• Best Pre-Workout for Women for Focus: Onnit Alpha Brain Pre-Workout 
• Strongest Pre-Workout for Women: Legion Pulse 
• Best Pre-Workout for Endurance: 1st Phorm Endura-Formance 
• Best Budget Pre-Workout for Women: Cellucor C4 
• Best Non-Stim Pre-Workout for Women: Naked Nutrition Naked Energy 
• Best Pre-Workout for Women for Weight Loss: Transparent Labs LEAN 

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor or nutritionist before beginning a new fitness, nutritional, and/or supplement routine. 

Best Pre-Workout for Women Video Review

While we recommend you still read this article in its entirety to ensure your chosen pre-workout is a great fit for you, check out our video review as Nick English breaks down our top pre-workouts for women in 2024.

https://www.youtube.com/watch?v=oYds7PHda14

Best Pre-Workout for Women Overall: Transparent Labs BULK

Pros

Research-backed doses of common pre-workout ingredients, plus focus-boosting alpha-GPC, taurine, and tyrosine

Third-party tested formula is backed by a certificate of analysis

Zinc and boron can boost testosterone

Cons

180 milligrams of caffeine per serving may be too high for some

4 grams of beta-alanine per serving could cause too much tingling or itching

At $1.67 per serving, it’s pricier than the $1.50 average

Why We Like It

Transparent Labs is built on research, which means each of its products includes a concoction of science-backed ingredients with optimal dosages. Transparent Labs BULK is our choice for best pre-workout for women overall due to its inclusion of effectively-dosed active ingredients for energy, focus, and nitric oxide production for blood flow.

“BULK contains a list of rockstar ingredients,” notes our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D. “Each serving contains powerful nutrients including zinc, L-theanine, L-tyrosine, citrulline malate, and vitamins B6 and B12.” Both Bourgeois and our tester, a certified personal trainer and nutrition coach, scored this formulation a 4.25 out of 5.

Bourgeois particularly likes the dosages of citrulline malate, which can help increase blood flow, and beta-alanine, which works to reduce fatigue. (5)(9) “BULK packs in the citrulline malate with 8 grams per serving, which is on the upper end of what research has shown beneficial to exercise performance. Same with the beta alanine—you get 4 grams per serving. Talk about bang for your buck.”

We also like how the zinc and boron in this pre-workout can work to boost testosterone which, yes, can be helpful for some women. Some research has shown that testosterone can support bone density and muscle mass maintenance through exercise in postmenopausal women. (10)(11)(12) 

Its inclusion of L-alpha-glycerylphosphorylcholine (alpha-GPC), taurine, tyrosine, and 200 milligrams of green coffee bean caffeine can give you an energy boost and improve your focus during a workout. While this amount of caffeine (equivalent to about two cups of coffee) is in the middle range for pre-workouts, it may not be enough for the kick-in-the-pants that some are seeking — the strongest pre-workouts deliver up to 350 milligrams of caffeine. 

However, one of our testers, a certified personal trainer, thinks it hits the spot. “I love the caffeine content — 180 milligrams helps me get locked in without feeling jittery or wired,” they say, scoring its overall effects 5 out of 5.

One study found that women are more sensitive to the negative effects of caffeine when dosed with 3 to 6 milligrams of caffeine per kilogram of body weight, so users inexperienced with this amount of caffeine should consider easing into this pre-workout with a half-scoop serving (or opt for one of the best stim-free pre-workouts). (8)

Similarly, women tend to experience more negative side effects from pre-workouts than men, and the 4 grams of beta-alanine may be too much for some users — including me. (2) This much beta-alanine makes my hands get super itchy and tingly and I want to crawl out of my skin.

The flavors are on point as well, especially Blue Raspberry — one of our testers, a certified nutrition coach, rates it a gleaming 5 out of 5. “The Blue Raspberry is perfect — not too sweet and it actually tastes like Blue Raspberry,” they say. “It’s definitely sweet, but not so sweet that I have trouble drinking it.” Mixing it up is a breeze, as well. “You can barely even tell there was powder in there,” our tester adds, rating its solubility a matching 5 out of 5.

While Transparent Labs BULK is more expensive per serving than the $1.58 average per serving cost of pre-workouts in this guide, you’re getting a wealth of ingredients in a tasty serving that may give your training an extra boost.

Read More

Read our full Transparent Labs Bulk Pre-Workout Review.

Best-Tasting Pre-Workout for Women: Jacked Factory Nitro Surge 

Pros

18 tasty flavors — our team loved the Strawberry Margarita

Includes performance- and endurance-boosting ingredients citrulline, beta-alanine, and betaine anhydrous

Contains lower doses of citrulline and beta-alanine to mitigate any side effects

Cons

Not third-party tested

Getting recommended dosage of some ingredients may require a double scoop

Some may be disappointed at the lack of creatine

Why We Like It

“There’s certainly no getting bored with Jacked Factory’s Nitro Surge, as there are 18 different flavors to choose from,” notes our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D. This flavor assortment — paired with strong doses of active ingredients for endurance and blood flow — is why we chose this product as the best-tasting pre-workout. Flavor and solubility scored a 5 out of 5, and we also scored workout effects a 4 out of 5.

[Related: 7 Pre-Workout Ingredients You Can Take for a Better Pump]

There are 18 flavors to choose from, ranging from fruity and sweet to indulgent happy hour-like elixirs. “I tried the Strawberry Margarita flavor and I’m not kidding, this flavor was crazy good,” noted Kate Meier, BarBend editorial member and certified personal trainer. “Pour it in a tiki mug, put a little umbrella in it, and lay out by the pool kind of good.” Three of our testers agreed, with each scoring taste a 5 out of 5. “We could drink this all day,” said one. 

The 3 grams of citrulline, 1.6 grams of beta-alanine, and 1.25 grams of betaine anhydrous have been shown to boost performance, improve endurance, and increase blood flow. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. Same with the citrulline, as it only provides 3 grams per scoop,” notes Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

Meier gives Nitro Surge a 5 out of 5 for its overall effects, but adds that you may want to ease into mixing up the full two-scoop serving. “I only use one scoop each time I work out, which has 180 milligrams of caffeine but is lighter on ingredients like beta-alanine and betaine,” she says.

Doubling up the scoops could be a viable option as it brings you closer to the effective ranges for beta-alanine (4 to 6 grams) and citrulline (3 to 6 grams). (4)(6) But as Meier warns, beware of the caffeine. “There is a two-scoop dosage on the can, but that is too much caffeine for me,” she says. “One scoop is just right!” A double scoop kicks the caffeine content up to 360 milligrams, which is close to four cups of coffee and the recommended daily maximum intake of 400 milligrams, per the FDA.

We do wish this pre-workout contained creatine, as it’s one of the most popular, safe, effective, and well-studied supplements for athletic performance. (14) Of course, if you’re already taking the best creatine for women, you’re good. 

Unfortunately, Nitro Surge isn’t third-party tested. However, it is produced in an FDA-registered facility (that’s good) and has a current Good Manufacturing Practices certification. This certificate means that this company abides by quality assurance practices to maintain that their products are safe and contain what’s listed on the nutrition label.

Read More

Read our full Jacked Factory Nitro Surge Review.

Best Caffeinated Pre-Workout for Women: Xwerks Ignite 

Pros

Balanced dose of 150 milligrams of caffeine can help increase performance without excess jitters

Gluten-free, sugar-free, and dairy-free

Rhodiola rosea and DMAE may help with focus, cognitive function, and stress

Cons

Only four flavors to choose from

Rhodiola rosea and DMAE have promising claims, but need more research

No third-party testing

Why We Like It

A point of clarification: the best-caffeinated pre-workout isn’t the most caffeinated pre-workout. Xwerks Ignite delivers 150 milligrams of caffeine per serving (about the same as a large cup of coffee), which is a balanced dose, compared to some formulations with up to 350 milligrams per serving.

When paired with 10 milligrams of vitamin B6 and 1,500 micrograms of vitamin B12 before a workout, this smaller dose can help to increase power output, performance, and mental alertness without excess jitters. (16)(17) Our tester, a certified personal trainer, can attest to those results. “I feel a bit of tingling from the beta-alanine, but my energy is great. Plus, there’s no gross aftertaste or any jittery feeling,” they say, rating Ignite’s effects a 5 out of 5 overall. 

While caffeine is a widely-known nootropic (a substance that can boost brain performance), rhodiola rosea and dimethylaminoethanol (DMAE) are lesser-studied substances that may also support mood and energy. However, both of these need further research to confidently say what they’re capable of doing for you and your athletic performance, and DMAE may cause side effects like nausea. (15) (18)

For example, one study suggests that rhodiola rosea can decrease blood lactate levels and skeletal muscle damage after intense exercise, but only 14 men (of course) were used in the study. (19)

Overall, our expert reviewer Chelsea Rae Bourgeois, RDN, but wasn’t sure it’s a great value and rated its formulation 2.5 out of 5. “Considering its cost per serving, I wish its ingredients were more clinically dosed.”

There are only four flavors to choose from, but each flavor is gluten-, sugar-, and dairy-free. Our tester, a certified personal trainer, doesn’t love the watermelon flavor. “It’s just okay. It has this sweet artificial taste to it,” they say, giving flavor a 4 out of 5 score. “It dissolves really well in water,” they add. “It doesn’t have a thick consistency or anything.” Solubility scores a 5 out of 5.

The biggest disappointment is the lack of third-party testing. While the label is transparent about what’s included in this supplement, there’s no proof that consumers are taking exactly what’s promised. Third-party testing scores a 2 out of 5.

Read More

Read our full Xwerks Ignite Pre-Workout Review.

Best Pre-Workout for Women for Focus: Onnit Alpha Brain Pre-Workout 

Pros

Ashwagandha is included to aid with focus and stress

Citrulline and beta-alanine combination can create a “pump” by supporting blood flow and endurance

Gluten-free and sugar-free

Cons

2.4 grams of citrulline per serving falls short of the recommended 3-gram dosage

Utilizes three proprietary blends, masking some ingredient dosages

At $3 per serving, it’s nearly double the average cost

Why We Like It

Caffeine may be a great tool to dial in your focus and power for training, but Onnit Alpha Brain, one of the best natural pre-workouts, takes its supplement one step further with the inclusion of 225 milligrams of ashwagandha extract. Ashwagandha is most often used for stress relief, but some studies suggest it may also improve brain function and memory. (20) Our team scored ingredients and formulation, flavor, and effects a 4 out of 5.

“Multiple people on my weightlifting team tried this, and everyone thinks that it provided clarity and focus to our training,” notes one tester, a USA Weightlifting coach, who scores their workout effects a 4 out of 5. Another member of the BarBend team, a competitive weightlifter, agrees. “I usually feel more focused with most pre-workouts, but Alpha-BRAIN is one of the best for this. I have even taken this before work instead of coffee just for that extra attention.”

Ashwagandha has become more popular in the last decade, so more research is needed on its ability to impact athletic performance. However, the research that’s out there is promising in its ability to lower stress, improve memory and focus, and be well-tolerated by those who take it. (21)

[Related: Ashwagandha Benefits]

“I like that this formula contains ashwagandha to help promote mental agility during stressful workouts,” says our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

However, the 2.4 grams of citrulline left Bourgeois wanting more. “Most research points to training benefits in doses of at least 3 grams, but combining it with beta-alanine is sure to give you a good pump for a hard-hitting workout.” These supplements work by increasing blood flow and endurance during your workout.  (5)(9)

For taste, our team prefers the Tiger’s Blood flavor over the Yuzu Peach. “I’d give Yuzu Peach a 3 out of 5 for flavor because it is bitter, but Tiger’s Blood is a clear 5 out of 5,” one tester explains. “It also only takes about 7 or 8 seconds to mix up, which is super fast,” they add, rating its solubility 5 out of 5.

Bourgeois gave formulation a 3.25 out of 5, due to the three proprietary blends included in this pre-workout. “Dietary supplements aren’t regulated by the FDA, so adding a layer of mystery to the product by not disclosing the amount of each ingredient in the blend gives me pause,” she concluded. 

And while we appreciate that the formula is sugar- and gluten-free, those who are on a budget may want to look at options closer to the average $1.50 price per serving. At $3 per serving, Alpha Brain is one of the priciest pre-workouts we’ve tested.

Read More

Strongest Pre-Workout for Women: Legion Pulse 

Pros

Its 350 milligrams of caffeine per serving is one of the highest we’ve tested

8 grams of citrulline malate per serving tops the clinically-backed range

Third-party tested

Cons

Caffeine content is high for anyone sensitive to stimulants

$2.25 per serving is much pricier than the $1.50 average

Per our tester, it has an odd aftertaste

Why We Like It

It’s believed that caffeine benefits performance by improving brain function and reaction time in addition to decreasing the perceived pain experienced with your exertion. (22) Legion Pulse Pre-Workout is our choice for strongest pre-workout for women due to its robust 350 milligrams of caffeine and for having one of the largest dosages of citrulline malate we’ve seen in a pre-workout formula.

[Related: Coffee Before a Workout]

The ideal dosage of caffeine is between 3 and 6 milligrams per 2.2 pounds of body weight, so someone who weighs 150 pounds would want to aim for 200 to 400 milligrams of caffeine about an hour before exercise. (3) However, the U.S. Food and Drug Administration recommends no more than 400 milligrams a day. (23) 

With the 350 milligrams of caffeine delivered by Pulse, users will be right in that sweet spot to reap the benefits of a caffeinated gym session. It’s worth noting, though, that women are more likely to experience negative side effects with caffeine, so you may want to try half-scoops before diving into a full serving. (8)

“I like the one-to-one ratio of caffeine and l-theanine because the caffeine content here is high,” one member of our team notes. “But the l-theanine balances it out so I don’t feel jittery or over-stimulated,” If you prefer to avoid the caffeine altogether, Legion also offers a stim-free version of Pulse.

“Legion Pulse is made with all-natural ingredients, but don’t let that fool you,” notes Chelsea Rae Bourgeois, M.S., R.D.N., L.D. “ This pre-workout packs a punch.” The 8 grams of citrulline malate is more than the 2 to 6 grams of l-citrulline we tend to see in pre-workouts, and works to increase blood flow and muscle endurance. (5) Plus 2.5 grams of betaine can aid in power and endurance, and 300 milligrams of alpha-GPC may increase memory and endurance performance. (24)(25)

“Legion Pulse provides 3.6 grams of beta-alanine per serving, which is great. Most research suggests consuming 4 to 6 grams daily,” adds Bourgeois. 

Since the FDA doesn’t regulate supplements, how can you know if the powder really contains what the label says it does?. Legion provides peace of mind with the help of third-party testing organization Labdoor, who have certified Pulse’s purity and accuracy of labeling. As such, third-party testing scored a 5 out of 5 with our tester, because what you order is what you get.

[Related: Study Shows 10 Percent of Some Supplements Contain FDA-Banned Ingredients]

These strong ingredients aren’t free of charge and this pre-workout will cost you $2.25 per serving, which is higher than the $1.58 average of the pre-workouts in this guide. That elevated cost does come with a whopping 20 flavor offerings. Your mileage may vary when it comes to taste, though.

One BarBend tester, a certified health coach, scores the Blue Raspberry flavor 4 out of 5, but has one reservation. “To keep the product natural, Legion uses erythritol as a sweetener,” they say. “That can sometimes create a bit of an aftertaste, which I definitely got.”

Read More

Best Pre-Workout for Endurance: 1st Phorm Endura-Formance 

Pros

5 grams of creatine monohydrate, 2.5 grams of betaine, plus Peak O2 and S7 blends work to stave off muscle fatigue

Sodium content can help replenish electrolytes

Our testers adore the Berry Lemonade flavor

Cons

Despite its stimulant-free presentation, there is green coffee bean and green tea extract in the proprietary S7 blend

Lacks common pre-workout ingredient citrulline

Why We Like It

Hit the road with 1st Phorm Endura-Formance, our choice for the best pre-workout for endurance. This stim-free pre-workout is suited for longer training sessions due to its inclusion of electrolytes to help replenish what’s lost in sweat. Per our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D., the “5 grams of creatine and 3.2 grams of beta-alanine in every scoop [can help] reduce lactic acid buildup and promote muscle recovery.” 

[Related: 6 Signs You’re Not Getting Enough Electrolytes]

Our tester, a certified personal trainer, added this pre-workout into her triathlon training. “I’ve been taking the Berry Lemonade flavor over the last few weeks and it’s delicious! I can definitely say that this feels like it’s been helping with my training,” she says. The Peak O2 proprietary blend is a patented compound that supposedly decreases lactic acid build-up while also increasing the body’s ability to utilize oxygen. (27)

Plus, the inclusion of electrolytes in the form of sodium and 72 milligrams of potassium aids with hydration, helping to replenish lost sodium as you sweat. “I use it for cardio, but I’ve pretty much started taking it before all of my workouts,” they say. “It’s particularly great for endurance, though, since it has a solid 195 milligrams of sodium.” For endurance athletes, these electrolytes are vital to keep your muscles working over the long haul.  (28)

“1st Phorm includes ingredients aimed at improving endurance through improved oxygen uptake and utilization,” notes Bourgeois. However, we tend to see citrulline in pre-workouts which aids in blood flow, and we missed it in this product.

Bourgeois is wary of proprietary blends, as it can be tough to discern how much of each ingredient is present in each blend. The blends in this pre-workout tout several benefits: the adaptogenic mushrooms are said to help with stamina and muscle recovery; its turmeric may help with anti-inflammation; the tart cherry can aid with recovery and enhanced blood flow; and green coffee and green tea extract work to improve endurance performance. (27)(29)(30)

While this is marketed as a stim-free pre-workout — great for those who aren’t huge fans of the jittery feel they get from caffeine (hello, me.) — there is green tea and green coffee extract in the S7 proprietary blend, which is another reason why we’re wary of these mystery concoctions. 

Bourgeois agreed, “Endura-Formance scores a 4.25 out of 5 for its formulation, with high marks for the science-backed doses and deductions for the multiple proprietary blends.” Side effects and customer service scored a perfect 5 out of 5.

“The Berry Lemonade flavor is excellent,” our tester adds, rating the taste 4.5 out of 5. “I find it slightly tart and not overly sweet. Also, no strange aftertaste.” Solubility gets a 4 out of 5 from our tester. “It’s generally fine, but I can never quite get all the clumps to go away.”

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Best Budget Pre-Workout for Women: Cellucor C4

Pros

Costs just $0.83 per serving — well below the $1.50 average

150 milligrams of caffeine is a reasonable (and safer) amount compared to others

Per our tester, all of the flavors are great

Cons

Some key ingredients dosages are lower than recommended

Uses artificial dyes and artificial flavors

Why We Like It

Bargain hunters and deal divas looking for an affordable pick-me-up before they hit the gym don’t need to spend an arm and a leg to reap the benefits of a pre-workout. The Cellucor C4 is our choice for the best budget pre-workout for women due to its caffeine quantity, flavor profile, and cost-saving price. 

Cellucor is one of the most popular pre-workout and energy supplement brands, with their yellow single-use cans often for sale at gas stations and convenience stores. Though listed at $49.99, it’s often on sale for $34.99, which comes out to $0.83 per serving. That puts it well under the $1.58 average of products in this guide.

The main draw of this budget buy is the 150 milligrams of caffeine, a reasonable and safe amount of stimulus compared to other pre-workouts that provide up to 350 milligrams of caffeine. 

Users who are accustomed to pre-workouts and can handle more caffeine may find this amount lacking, but it’s worth noting that women are more sensitive to the negative effects of caffeine. (8) I’m somewhat sensitive to caffeine, and when I’ve tried pre-workouts with 200 milligrams or more of caffeine, I found the effects to be too intense.

[Related: Dr. Jim Stoppani on the Pros and Cons of Caffeine, Coffee, and Alcohol]

However, when I tried C4, the effects were much milder. Buyers can choose between eight flavors, including Fruit Punch and Strawberry Margarita.

“The flavors that C4 provides are always pretty good,” notes our tester, a USA Weightlifting coach, who scores the taste 5 out of 5. “I’ve been using different types of C4 products over the last decade and I’ve never been disappointed by how the drink tastes.”

However, the source of that great-tasting flavor costs C4 in our expert reviewer’s formulation score. “C4 scores a 3.75 out of 5 for its formulation, with deductions for its low doses of evidence-based ingredients and artificial sweeteners,” according to registered dietitian nutritionist Chelsea Rae Bourgeois.

While this pre-workout provides beta-alanine, the dosage of 1.6 grams is lower than the clinically-recommended dose of 3 to 6 milligrams. Similarly, 1 gram of citrulline malate is below the clinically recommended dosage of 8 grams. (5) 

So, while you can use C4 to see how your body responds to the introduction of these ingredients, you may not experience the same benefits to your workout as you would from a pre-workout with higher doses. “I don’t experience the same type of focus, or get that beta-alanine itchy feeling, that I get from other pre-workouts,” mentions our tester. 

You may, however, experience fewer side effects. “Although I didn’t feel a huge difference from this pre-workout, I do feel good during my workout and it gives me a little boost of energy,” our tester concludes.

Read More

Read our full Ceullucor C4 Pre-Workout Review.

Best Non-Stim Pre-Workout for Women: Naked Nutrition Naked Energy

Pros

Contains no stimulants, which is ideal for those sensitive to caffeine

No artificial sweeteners, flavors, or colors

Its short ingredient list is vegan and GMO-free

Cons

The 500 milligrams of arginine may increase blood flow, but has been shown to trigger dormant cold sores

Third-party tested, but only for heavy metals

Why We Like It

If you’re like me and opt out of a morning coffee due to caffeine sensitivities, Naked Nutrition Naked Energy offers a caffeine-free pre-workout to help you power through your workout without the added jitters.

[Related: The Movement Away from Caffeine as a Pre-Workout]

While this product doesn’t contain caffeine, users are still getting 2 grams of beta-alanine, which can help with muscle fatigue and increase endurance. For stim-wary consumers, this is also the ingredient that can cause some people to experience paresthesia, or an tingling feeling on their skin. “Due to the low amount of beta-alanine, I don’t experience the tingling sensation with this pre-workout,” notes our tester, a certified personal trainer, who rates its effects a 4 out of 5.

Our tester has tried the Citrus and Unflavored varieties, giving each a 5 out of 5 — for different reasons. “This pre-workout tastes fantastic,” our tester says. “I don’t think the Citrus was overly sweet and I like that the Unflavored was truly flavorless because I can mix it up in a sports drink. It also mixes up completely clear, which is pretty remarkable,” they add, rating its solubility 5 out of 5. “I’ve honestly never seen that in a pre-workout before.”

“I love that this pre-workout only contains 10 ingredients—all vegan-friendly and gluten-, GMO-, dairy-, and soy-free,” notes Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

That said, one ingredient that may give some users pause is the inclusion of 500 milligrams of l-arginine, here branded as Nitrosigine. This amino acid can help promote blood flow for your muscles, but individuals prone to cold sores may want to take caution: Limited research has shown that arginine may play a role in cold sore outbreaks, though the literature is inconclusive at best. (31) (32) (33)

With Naked in the name, this product provides users with a pre-workout that’s free of artificial sweeteners, flavors, and colors. Bourgeois concludes, “Naked Nutrition has a third-party lab test the pre-workout for heavy metals. I would love to see more extensive testing to verify potency in addition to safety.” This third-party testing scored a 3 out of 5.

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Best Pre-Workout for Women for Weight Loss: Transparent Labs LEAN

Pros

Doses of citrulline malate and beta-alanine can help aerobic performance and muscle endurance

The 1,000 milligrams of carnitine HCI can help convert fat to energy

Contains additional micronutrients like selenium, zinc, and iodine for thyroid health

Cons

No unflavored option

For those sensitive to stimulants, this contains caffeine and theobromine

Why We Like It

Disclaimer: Please note that none of these products describe themselves as weight loss or fat burning supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.

First and foremost, when considering your options on how to burn fat and lose weight, you’ll want to focus on taking in fewer calories than you burn each day. “Physical activity is a major factor in sustainable weight loss, and Transparent Labs LEAN can put a pep in your step before hitting the gym,” says our expert reviewer, Chelsea Rae Bourgeois, M.S., R.D.N., L.D.

This pre-workout includes research-backed dosages of common pre-workout ingredients that assist with your longer training sessions, plus ingredients that may aid in weight loss. (34) 

Transparent Labs LEAN contains some ingredients you may also see in some of the best fat burners. These include 1 gram of carnitine and 500 milligrams of choline bitartrate, which may help with fat loss. (34)(36) In addition, iodine, zinc, selenium, and copper can work to boost thyroid health, which is important for weight loss since the thyroid plays a critical role in metabolism. (37)(38)

On top of that, you’ll find many pillar pre-workout ingredients, like citrulline, beta-alanine, and theanine. Bourgeois scored the formulation a 4 out of 5, noting “high marks for the citrulline content and deductions for some ingredients being on the low end of the recommended doses.” It’s worth noting that this supp does contain caffeine and theobromine, both of which are stimulants. 

LEAN’s formula earns high praise from our whole team, including one BarBend tester, a former Olympian. “I’m currently training for a competition, so I do feel like the energy and focus boosts help get me geared up after long work days,” they say. “It mixes up well enough, but there are — like with many pre-workouts — a few grains of powder shifting around the bottom,” they add, rating its solubility 4 out of 5.

You can choose from eight available flavors, but Sour Grape is a standout for our tester. “It’s a bit more sour than grape, but I appreciate that it’s not overly sweet,” our tester says, scoring taste 4.5 out of 5. “I try my best to avoid artificial sweeteners, so I also love that it uses Stevia.“

For those looking to increase their calorie deficit for weight loss, the 15 active ingredients in this formula may help you increase your stamina. Transparent Labs includes a solid dose of 2 grams of beta-alanine, which may help boost endurance by increasing muscle carnosine and delaying fatigue. (39) You’ll also find 1.5 grams of betaine and 6 grams of citrulline malate, which can help with blood flow and endurance.

Read More

Read our full Transparent Labs LEAN Review.

How We Tested and Chose the Best Pre-Workouts for Women

We tested a lot of pre-workouts to choose our favorites. BarBend’s team of expert product testers includes registered dietitians, certified nutrition coaches, and personal trainers who have tried and tested over 80 different pre-workout supplements to nail down our top energy-boosting choices.

Following BarBend’s supplement testing methodology, we scored products from 1 (yuck) to 5 (yum) in categories such as taste, solubility, effects, and formulation. Below are some of the main factors we considered in deciding our favorites. 

• Ingredients: While each option will have different formulations, here are the pre-workout supplement ingredients to look for: caffeine, beta-alanine, citrulline malate, citrulline, and creatine. We chose products with research-backed dosages approved by our team of nutrition experts.
• Side Effects: While pre-workout powders can boost athletic performance, elevate focus, increase energy, and help build stronger muscles, some ingredients can have side effects. (1) Additionally, some studies have shown that women are more likely than men to experience negative side effects from pre-workouts. (8) With this in mind, we made sure to note which pre-workouts contain low doses of ingredients that can cause side effects. 
• Taste: Our team mixed and sampled as many flavors as we could to guide us toward the best-tasting products. The pre-workouts on our list come in a wide variety of tasty flavors, but when we were disappointed by something overly sweet, bitter, or just plain gross, we made sure to plug our nose, stick out our tongue, and take note.

Benefits of Pre-Workouts for Women

There are several reasons why women might want to add a pre-workout supplement to their regimen, including the desire for more energy or better pumps. Below, we discuss the main benefits you can potentially receive from taking a pre-workout. 

• Better Recovery: Some pre-workout ingredients have the potential to aid in your recovery. For instance, amino acids are the building blocks of protein and can help repair damaged muscle tissue after a hard workout. Some pre-workout formulations include creatine, which has also been shown to improve recovery between intense workouts. (47) 
• More Energy: Many pre-workouts contain caffeine, which can give you a solid boost to push through tough workouts. Others use ingredients like green tea, green coffee extract, BCAAs, or creatine to potentially help you perform for a longer period of time. (47)(48)
• More Muscle: When paired with resistance training, some pre-workouts contain ingredients — such as creatine and amino acids — that have the potential to help build muscle.
• Better Pumps: Ingredients such as beta-alanine, citrulline, and betaine all have the potential to help facilitate better pumps when taken before a workout. (4)(5)(49) All three ingredients may promote vasodilation, which can lead to better blood flow, improving your pumps (50). When blood flow is increased, your muscles have the potential to fill with more blood and look and feel bigger for a short period of time.

What’s in Your Pre-Workout?

Since pre-workout powders can be so robust, we broke it down a little bit further to eliminate some of the research necessary to choose which common ingredients may be right for you. Additionally, dosage size of included ingredients have certain ranges that have been clinically proven to be effective for training, and we’ll get into the weeds with the serving size that may be right for you.

[Related: The Complete Guide to Pre-Workout Supplements]

Caffeine

Caffeine can help with alertness, endurance, power output, strength, and exertion. (22) While a typical cup of joe can contain around 100mg of caffeine, pre-workouts can contain anywhere from 80 to 350 milligrams of caffeine, or provide options that are caffeine-free.

Citrulline

Based on current research, 3 to 6 grams of l-citrulline or 8 grams of citrulline malate are ideal for daily consumption to enhance athletic anaerobic performance. (6)(40) This amino acid can help with circulation and blood flow, improving power output in the process. (5) This is one of the most common pre-workout ingredients, and is produced naturally in the body, but you can also take it as a separate supplement and stack it in your regimen. 

Beta-Alanine

The itchy and tingly feeling people talk about after taking a pre-workout comes from this non-essential amino acid. To avoid paresthesia, or the itchy feeling, users can break up their daily serving throughout the day. 

Beta-alanine can help improve endurance-based cardio and strength workouts. Since you may be working your muscles for longer, beta-alanine may also help with hypertrophy. (41) A typical dose is about 1.6 to 3.2 grams, but some studies have shown benefits occurring with dosages of 4 to 6 grams daily. (4)

Creatine

There are several types of creatine and it is one of the most researched pre-workout ingredients. It can help increase power output, up anaerobic capacity, and decrease fatigue. It may also increase muscle size by drawing more water to your muscles. A normal dose is about 3 to 5 grams per day, and consistency is key, whether you’re taking your creatine in a pre-workout or as a separate supplement altogether. (42)

You can expedite the efficacy of creatine by going through a  loading phase, during which you’d take 10 to 20 grams of creatine per day for two to four weeks. (43)

Betaine Anhydrous

You can find this ingredient in beetroot, leafy greens, and some of the best greens powders, and it’s been linked to power output and muscular endurance. A betaine dose of 3 to 6 grams daily can potentially decrease post-exercise cortisol, which may help your body better respond to stress. (44) 

Taurine

Taurine can be helpful in improving focus, and it may help with post-workout recovery and muscle cramps, too. A typical dose you may find in pre-workouts is 1 to 2 grams. (45)

Tyrosine

In addition to potentially helping with focus, l-tyrosine may also help produce adrenaline and dopamine, which can help the body combat stress (like the kind you endure during intense exercise). (46)

While most research on tyrosine benefits has been done with a dose of 5 grams, there isn’t enough information to provide a minimum dosage — we recommend somewhere between 500 milligrams and 5 grams, but it’s important to talk to your doctor to determine the right dose for you. (47)

How Much Do Pre-Workouts for Women Cost?

The options on our list range from $0.83 to $3.00 per serving, depending on its types of ingredients, number of ingredients, options for buying in bulk, and serving size. If a pre-workout has an extensive ingredient list and includes big doses of citrulline, creatine, or beta-alanine, it will likely sport a higher price tag than options with smaller doses. All-natural pre-workouts (or a stim-free one) may also be more expensive than those with artificial ingredients or fillers in its formula. Check out how much each of our picks will set you back.

Best Pre-Workout for Women Overall	Transparent Labs BULK	$1.67 per serving
Best Tasting Pre-Workout for Women	Jacked Factory Nitro Surge	$0.86 per serving
Best Weight-Loss Pre-Workout for Women	XWERKS Ignite	$1.63 per serving
Best Tasting Pre-Workout for Women	Onnit Alpha Brain	$3.00 per serving
Strongest Pre-Workout for Women	Legion Pulse	$2.25 per serving
Best Pre-Workout for Endurance	1st Phorm Endura-Formance	$1.50 per serving
Best Budget Pre-Workout for Women	Cellucor C4	$0.83 per serving
Best Non-Stim Pre-Workout for Women	Naked Nutrition Naked Energy	$0.89 per serving
Best Pre-Workout for Women for Weight Loss	Transparent Labs LEAN	$1.67 per serving

[Related: Non-Stim Vs. Stim Pre-Workout — What’s the Best Option for Fueling Gains?]

What to Consider Before Buying a Pre-Workout for Women

The jitters and tingles you can sometimes feel after taking pre-workout can lead to concern for some. However, pre-workouts are generally safe, so when it comes down to it, you simply  need to consider what you are personally comfortable with and what your goals are before buying a pre-workout. 

Caffeine

Caffeine can cause anxiety, heart palpitations, and trouble sleeping in some people, so it’s important to note your tolerance before buying a pre-workout that contains over 300mg of caffeine. (48) However, caffeine isn’t necessarily bad for you — some people may just tolerate it better than others. 

The pre-workouts on the market provide caffeine in amounts ranging from roughly 80 to 350 milligrams. There are also stim-free options for those sensitive to caffeine and its effects. It’s also worth noting that women can be more sensitive to the side effects of caffeine consumption, so users who are new to pre-workouts should try out a half-serving before they dive in. (8)

[Related: Want to Get Better Sleep? Here’s Everything You Need to Know]

Beta-Alanine Tingles

If you’ve ever taken a pre-workout before, you may have felt a slight tingle after ingesting it. Beta-alanine — one of the most common pre-workout ingredients — can cause paresthesia, which is a tingling feeling on the skin. (49) While it’s not harmful, some may not like the feeling. And on the other hand, some may also love it, taking the tingles as a sign that the supplement they’re taking is getting to work. 

While the recommended daily dosage is 4 to 6 grams, options on our list range from 1.5 up to 4 grams. If you’re looking for the lowest beta-alanine dosage to avoid the tingles, Xwerks Ignite provides only 1.5 grams per serving, and Jacked Factory Nitro Surge and Cellucor C4 both deliver 1.6 grams. (4)

Dosage

While many pre-workouts will tout their ingredients without providing the proper dosage to receive the potential effect, most of the products we included on this list contain proper doses. Before deciding which pre-workout supplement to buy, make sure you’re checking the labels against the recommended dosages to ensure you’re purchasing an effective supplement. 

Ingredient	Dosage
Caffeine	3 to 6 milligrams per 2.2 pounds of body weight (3)
Beta-alanine	4 to 6 grams per day (4)
Citrulline malate	6 to 8 grams per day (5)
Citrulline	3 to 6 grams per day (6)
Creatine	3 to 5 grams per day (7)

Consulting a Physician or Dietitian

Above everything, it’s imperative that you speak with a physician or dietitian before adding a new supplement to your regimen. Many people have intolerances (like a caffeine intolerance), and consulting a healthcare provider  first and foremost can help you discover which ingredients you should and shouldn’t consume in your pre-workout, especially if you take prescription or over-the-counter medications.

Best Pre-Workouts for Women FAQs

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