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.
Best Pre-Workout for Women Overall: Transparent Labs BULK
Transparent Labs BULK contains all-natural ingredients and big doses of L-citrulline malate and beta-alanine to promote muscle gain for your next workout.
Specs
- Price Per Serving: $1.67
- Caffeine: 180mg
- Key Ingredients: 8g citrulline malate, 4g beta-alanine, 300mg alpha-GPC, 10mg zinc, 3000mcg boron
- Flavors: Strawberry Lemonade, Strawberry Kiwi, Piña Colada, Blue Raspberry, Black Cherry, Peach Mango, Sour Grape, Watermelon, Watermelon Peach, Cherry Splash, Blueberry Pomegranate, Tropical Punch
- Third-Party Tested: Informed Choice
Read our full Transparent Labs Bulk Pre-Workout Review.
Best-Tasting Pre-Workout for Women: Jacked Factory Nitro Surge
Jacked Factory Nitro Surge is among our favorite pre-workout picks for athletes looking to build strength. This one also comes in 14 different flavors, so you're sure to find one that works for you!
Specs
- Price Per Serving: $0.86
- Caffeine: 180mg
- Key Ingredients: 3g citrulline, 1.6g beta-alanine, 1.25g betaine anhydrous
- Flavors: Arctic White, Black Cherry, Blue Raspberry, Blueberry Lemonade, Cherry Bomb, Cherry Limeade, Cotton Candy, Fruit Punch, Grape, Green Apple, Natural Blue Raspberry, Natural Peach Mango, Pineapple, Rocket Pop, Sour Peach Rings, Strawberry Margarita, Swoleberry, Watermelon
- Third-Party Tested: N/A
Read our full Jacked Factory Nitro Surge Review.
Best Caffeinated Pre-Workout for Women: Xwerks Ignite
XWERKS Ignite contains ingredients that help both strength and endurance athletes before a training session. We also love that you can choose from four different flavors.
Specs
- Price Per Serving: $1.63
- Caffeine: 150mg
- Key Ingredients: 3g citrulline malate, 2g tyrosine, 200mg DMAE, 1.5g beta-alanine, 10mg vitamin B6, 1,500mcg vitamin B12
- Flavors: Green Apple, Orange, Blue Raspberry, Watermelon
- Third-Party Tested: N/A
Read our full Xwerks Ignite Pre-Workout Review.
Best Pre-Workout for Women for Focus: Onnit Alpha Brain Pre-Workout
Onnit Alpha-BRAIN Pre-Workout boasts a unique formula aimed to increase energy and focus. Choose between two flavors and several subscription options to save money.
Specs
- Price Per Serving: $3
- Caffeine: 200mg
- Key Ingredients: 2.4g beta-alanine, 2.4g citrulline, 225mg ashwagandha, 125mg alpha-GPC
- Flavors: Yuzu Peach and Tiger’s Blood
- Third-Party Tested: Yes, by Rainforest Alliance UTZ
Strongest Pre-Workout for Women: Legion Pulse
This pre-workout supplement can come with or without caffeine and in 16 different flavors. Each serving provides 350 milligrams of L-theanine and eight grams of citrulline malate, which may facilitate better pumps.
Specs
- Price Per Serving: $2.25
- Caffeine: 350mg
- Key Ingredients: 8g citrulline malate, 350mg theanine, 3.6g beta-alanine, 2.5g betaine, 300mg alpha-GPC
- Flavors: Fruit Punch, Blue Raspberry, Green Apple, Tropical Punch, Peach Ring, Apple Cider, Arctic Blast, Blood Orange, Blueberry Lemonade, Cherry Limeade, Frosted Cranberry, Grape, Mojito, Piña Colada, Pink Lemonade, Rainbow Sherbet, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Watermelon
- Third-Party Tested: Labdoor
Best Pre-Workout for Endurance: 1st Phorm Endura-Formance
This pre-workout is designed to help with endurance. It features added electrolytes, as well as adaptogenic mushrooms, turmeric, tart cherry, and betaine.
Specs
- Price Per Serving: $1.50
- Caffeine: None
- Key Ingredients: 5g creatine monohydrate, 3.2g beta-alanine, 2.5g betaine, 1g PeakO2, 1g tyrosine, 50mg S7
- Flavors: Strawberry Pineapple, Peach Ring, Black Cherry, Berry Lemonade
- Third-Party Tested: N/A
Best Budget Pre-Workout for Women: Cellucor C4
This pre-workout takes a straightforward approach with an eight-ingredient formulation and a low caffeine dosage of 150mg, making it a great option for beginners.
Specs
- Price Per Serving: $0.83
- Caffeine: 150mg (part of a 215mg Explosive Energy Blend)
- Key Ingredients: 1.6g beta-alanine, 1g citrulline malate, potassium, vitamins B6, B12, and C
- Flavors: Fruit Punch, Icy Blue Razz, Pink Lemonade, Strawberry Margarita, Cherry Limeade, Frozen Bombsicle, Grape, Mango Foxtrot, Strawberry Watermelon Ice, Watermelon
- Third-Party Tested: NSF-Certified for Sport
Read our full Ceullucor C4 Pre-Workout Review.
Best Non-Stim Pre-Workout for Women: Naked Nutrition Naked Energy
This stim-free pre-workout provides 2 grams beta-alanine, 1 gram creatine, and has no caffeine for those who may be sensitive to stimulants.
Specs
- Price Per Serving: $0.89
- Caffeine: N/A
- Key Ingredients: 2g beta-alanine, 1g creatine monohydrate, B6, B12, 500mg arginine
- Flavors: N/A
- Third-Party Tested: Yes, but only for heavy metals
Best Pre-Workout for Women for Weight Loss: Transparent Labs LEAN
- Caffeine: 200mg
- Key Ingredients: 6,000mg citrulline malate, 2,000mg beta-alanine, 1,500mg betaine anhydrous, 1000mg l-carnitine
- Flavors: Strawberry Lemonade, Sour Grape, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Tropical Punch
- Price Per Serving: $1.67
Specs
- Price Per Serving: $1.67
- Caffeine: 180mg
- Key Ingredients: 6g citrulline malate, 2g beta-alanine, 1.5g betaine, 180mg theanine, 1g carnitine
- Flavors: Strawberry Lemonade, Sour Grape, Fruit Punch, Cherry Splash, Sour Peach, Blue Raspberry, Green Apple, Orange, Tropical Punch
- Third-Party Tested: Informed Choice
Pros
- Six grams of citrulline malate and 2 grams of beta-alanine can help aerobic performance and muscle endurance to keep you working on your weight loss goals longer.
- The 1,000 milligrams of carnitine HCI may have a modest effect on body weight and composition (34)
- This powder contains additional micronutrients like selenium, zinc, and iodine, which can help support thyroid health (35)
Cons
- There isn’t an unflavored option.
- Individuals who are sensitive to stimulants may want to avoid the caffeine and theobromine in this and check out a stim-free pre-workout instead.
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
What is the best pre-workout for women?
This list contains a handful of great pre-workouts for women, but our top pick is Transparent Labs BULK, which provides 8 grams of citrulline malate, 4 grams of beta-alanine, and 180 milligrams of caffeine to kick your workout into gear. The blend of high-quality ingredients includes supplements to aid with blood flow, limit fatigue, and increase your focus and energy levels. Additionally, the included zinc and boron can help increase testosterone in women, which can strengthen bones, help increase muscle mass, and improve athletic ability.
Do I need a pre-workout that’s made specifically for women?
No. Most women can take the same pre-workouts that men take, and there are countless generic pre-workouts across the market. However, you may want to start with a pre-workout with lower levels of active ingredients, such as caffeine and beta-alanine, to see how it affects you. Lucky for you, we have many options on our list that fit the ticket.
How much caffeine is too much caffeine in my pre-workout?
Everyone has a different tolerance, but the general dosage falls between 80mg and 350mg. Consult a physician before adding more caffeine to your regimen if you are concerned or check out one of the stim-free options on our list.
How much do pre-workouts for women cost?
The cost of a container of pre-workout varies greatly, but per serving, pre-workouts generally cost between $1 and $2. The ones that cost closer to $2 or $3 are generally more robust, while the ones that are closer to $1 may just include the classic pre-workout ingredients with no extras.
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