10 Best Pre-workout Supplements for Women in 2023

Yes, there are pre-workout supplements formulated for women! Their ingredients and amounts are selected and formulated according to the unique physiology of the female body. This is true for the likes of Alani Nu, Powher and Athena Intense pre-workouts, which are expressly marketed for women who engage in intense physical exercises.

But it must also be said that women can consume pre-workouts formulated for both men and women. The gender-neutral pre-workouts featured in this list of the best pre-workout supplements for women in 2023 include Ora Renewable Energy, Gold Standard, and Preseries Stim-Free supplements.

Perhaps the main difference between these gender-neutral pre-workouts and women-specific pre-workouts lies in the optimal dosage where women are concerned. Note that while manufacturers recommend a specific dosage, such as a single scoop mixed with 16 ounces of water and consumed once a day only, women may have to adjust their dosage based on their body weight, fitness goals, and tolerance to the ingredients in gender-neutral pre-workouts. Some women-specific pre-workouts also don’t contain ingredients that promote muscle mass gain; these are more common ingredients in fitness supplements marketed for the male population.

Best Pre-Workout Supplements for Women - fact

Whatever your choice from among these featured pre-workouts, we cannot overemphasize the importance of consulting with your doctor before taking dietary supplements. This is particularly true if you’re pregnant or suspect you’re pregnant; you’re breastfeeding; you have an underlying medical condition; or you’re allergic to the ingredients in a preworkout.

Note, too, that fitness supplements including pre-workouts aren’t intended as substitutes for healthy diet, exercise and lifestyle habits. These products aren’t also intended to improve health and fitness without proper diet, exercise and lifestyle habits.

Why take these pre-workout supplements for women in the first place? For one thing, these are multi-ingredient dietary supplements that can be stacked with other fitness supplements for optimal results. You can, for example, consume them along with a protein powder or a BCAA-stacked mix to promote your fitness goals.

For another thing, pre-workouts provide several benefits with proper and regular use. We mean following the manufacturer’s instructions for daily dosage and combining pre-workout consumption with a personalized diet and exercise program. The best pre-workout supplements for women can provide these benefits over the short-term and long-term periods:

Boost in physical energy, mental alertness and focus, and mood including motivation before and during intense exercise sessions
Improved muscle strength, stamina and pump for weight training that promotes muscle mass gain and its related benefits
Increase in physical endurance
Decrease in muscle fatigue and feelings of exertion
Improved muscle recovery
Enhanced athletic and exercise performance

The best pre-workout can boost physical and mental energy levels 15-30 minutes after drinking it, thus, the importance of right dosing and timing in its consumption. But consistency is the key in reaping its full benefits, too, meaning it’s well-advised to drink the best pre-workout for you on a daily basis. Not only will you enjoy a heightened sense of energy, focus and motivation for the day but you’re also allowing your body to absorb the beneficial nutrients in the pre-workout.

Don’t forget the cardinal rules of physical exercise, too, aside from drinking the best pre-workout for women! Give your body sufficient hydration before, during and after your workout. Complement your choice in a pre-workout with nutritious foods and beverages. Get 6-8 hours of restful sleep every night – and that can mean not taking a pre-workout drink a few hours before bedtime, especially in case of high-stim (i.e., high caffeine content) pre-workouts.

With that said, here are our 10 best pre-workout supplements for women. Note that we consider Alani Nu as the best women-specific pre-workout because of its overall efficacy, safe ingredients, and little to no risk of side effects with proper use. But you may also consider the other pre-workouts because these are also safe, effective and quality products.

1. Alani Nu Pre-workout

Katy Hearn, an Instagram fitness influencer, created Alani Nu pre-workout specifically for women whose lifestyle choices include regular resistance and cardio training. Other fitness supplements under the Alani Nu brand are collagen peptides, protein bars, and whey protein, which can be stacked with the pre-workout for optimum results. S

From the first get-go, we loved Alani Nu pre-workout because of its 100% transparent ingredients list and its use of clean ingredients. There are no banned substances, filler ingredients and potentially harmful chemicals in every scoop, and the pre-workout is made in a GMP-certified facility that ensures it’s made under safe and hygienic conditions. This is also a certified gluten-free and vegan-friendly pre-workout, meaning it won’t cause stomach upset and other unpleasant experiences when consumed.

We also like that at under $40 and with its 30-day money-back guarantee, the Alani Nu pre-workout is a budget-friendly product. Plus, its ingredients promote faster fat-burning, too, which means you’re getting a pre-workout and a fat-burning supplement in one! This is among the best value for money in the best pre-workout supplements for women for this reason.

But the proof of its efficacy lies in its proper and regular use – mixing a scoop of powder with 10-12 ounces of tap or cold water and drinking 20-30 minutes before warm-ups are done or with your breakfast on rest days. On your first drink, you will experience a significant boost in your physical energy and mental alertness levels.

You will feel more energized, focused and motivated for the next couple of hours, an advantage when you’re into intense training sessions. Over time, you can engage in longer exercise sessions, get in more reps, and lift heavier weights – and these are great for achieving your fitness goals.

Even on your rest days, your physical and mental energy after drinking a glass of Alani Nu pre-workout will carry you through your daily activities. There should be no sudden buildup and crashes of energy, thanks to its balanced formulation. With several choices in yummy flavors, such as Carnival candy Grape, Galaxy Lemonade, and Mimosa, you won’t get bored with drinking the same thing every day, too!

Active ingredients: L-Citrulline malate, caffeine, beta-alanine, L-tyrosine, and L-theanine
Caffeine: 200 mg

2. Powher Pre-workout

The Powher pre-workout is among the best pre-workout supplements for women because of its perfect dosage of ingredients for the female physiology. Just a single 10-gram scoop is sufficient to get the benefits that come with taking a women-specific pre-workout, but newbies should consider taking a 5-gram scoop for a few days. Daily consumption is recommended for best results.

This is also a stackable pre-workout with other dietary supplements, such as a protein shake or a fat burner, due to its safe ingredients. But check the total caffeine content when taking Powher pre-workout and other dietary supplements to avoid caffeine overdose-related side effects, such as jitters and sleeplessness.

In terms of its efficacy as a booster drink before intense workouts, the Powher pre-workout is effective in boosting physical energy, mental focus, and motivated mood when taken 15-30 minutes before warm-ups. Most users say there’s a gradual buildup of energy and alertness after drinking, and the physical and mental improvements are sustained for the next 1-2 hours of their workouts. Since it’s a low-caffeine pre-workout, there’s also no sudden crashes after the overall effects have faded.

The results: Improved exercise performance, sustained physical energy and endurance, and enhanced mental clarity and awareness. These are essential in gaining muscle mass, getting a toned body, and enjoying improved cardiovascular health as part of your healthy diet, exercise and lifestyle plan.

Many users report less need for hydration during exercise, which is likely due to the coconut water powder in the pre-workout. Many of the ingredients also support bodily functions, such as boosting red blood cell levels.

Active ingredients: L-citrulline malate, beta-alanine, EnXtra and natural caffeine, coconut water powder, lysine, tyrosine, taurine, RedNite, and Vitamins B6 and B12
Caffeine: 100 mg

3. Enamour with BCAA Pre-workout

If you’re looking for a three-in-one pre-workout, you may want to consider Enamour with BCAA pre-workout. Manufactured by Revlabs, it’s a vegan-friendly supplement with ingredients that provide three benefits – as a pre-workout, a branched chain amino acid (BCAA) supplement, and a weight loss support supplement with L-carnitine+CLA. Now that’s a great value for your money considering that it’s safe and effective in all instances, too!

As a pre-workout, Enamour pre-workout contains the vital ingredients for boosting physical energy and mental focus (i.e., Energy Blend and Amino Blend). While it takes 15-30 minutes for the physical and mental boost to manifest, it stays for 1-2 hours afterwards before slowly tapering off. This should be enough time for your intense workout or to get you through the hustle and bustle of your morning.

With daily use, Enamour pre-workout will power up your body through the stress and pressure of everyday activities while also building up your exercise capacity. Being in the zone, whether on your training or rest days, definitely has its benefits!

As a BCAA supplement, Enamour pre-workout packs a powerful 2,000-mg BCAA punch from three vegan sources. BCAA supplementation has been proven effective in increasing muscle growth, decreasing muscle soreness and exercise fatigue, and preventing muscle wasting.

Enamour pre-workout can also support your weight loss efforts, thanks to its Weight Control Blend ingredients. Of course, proper diet and exercise are a must for effective weight loss.

Active ingredients: Vitamins B6 and B12, folic acid, magnesium, potassium, sodium, vegan BCAA Blend, Amino Blend, Weight Control Blend, and Energy Blend.
Caffeine: 155 mg

4. Uplift Pre-workout

Does it feel like you’re at war with your body when you’re engaged in intense resistance or cardio training exercises? You may want to be armed to the gills with the potent ingredients of Uplift pre-workout for women!

When taken 15-30 minutes before an intense workout, it fuels the body’s muscles and tissues with beneficial nutrients that increase physical energy and mental focus. There’s an immediate pick-me-up feeling after drinking it and it’s followed by the feeling of being ready for the grueling workout ahead, an energized, focused and motivated feeling that remains for about two hours. Getting in one more set or pushing for 15 minutes more becomes possible!

These effects are possible because of the balanced formulation of energy- and mood-boosting ingredients, as well as its lineup of nitric oxide precursors. With more nutrient- and oxygen-rich blood flowing through the bloodstream, there’s delayed muscle fatigue, increased muscle power and pump, and improved muscle recovery.

Uplift pre-workout also has fat-burning benefits, thanks to L-carnitine. By boosting the body’s metabolism, it speeds up weight loss when combined with healthy diet and exercise habits.

Active ingredients: Citrulline malate, beta-alanine, CarnoSyn, betaine, taurine, N-Acetyl L-Crysteine, Beta vulgaris, L-Leucine, L-Isoleucine, L-Tyrosine, L-Valine, Huperzine A, and BioPerine
Caffeine: 169 mg

5. Athena Intense Pre-workout

The first thing that users of Athena Intense pre-workout observe after drinking it is its delicious flavors, and it’s evident in the Gummy Peach Rings flavor – sweet and tangy with hints of candy and tropical paradise. There are no chalky aftertaste and cloying sweetness about it, too, so it’s always a delight to drink 15-30 minutes before a workout session or with breakfast.

But that’s not all there is to Athena Intense pre-workout either! Sold by Unico Nutrition, it’s a complete and balanced pre-workout with a formulation created specifically for women. The ingredients were chosen for their safety and efficacy in increasing physical energy and mental focus without using possibly dangerous stimulants.

The exercise performance boost that comes with the regular and proper consumption of Athena Intense pre-workout is among the better ones. There’s a significant increase in physical energy and mental focus about 30 minutes after drinking it, but it’s a graduate increase instead of being a sudden boost. This is due to the low caffeine level, but we must say that it has its downside, too, such as the Athena Intense pre-workout not being as stimulating as the other pre-workouts.

The upside is that the pre-workout contains muscle pump enhancers that improve the pump and power of muscles during lifts. There are plenty of antioxidants, too, which fight the effects of stress on cells – and exercise is definitely among the stressors of women’s bodies, albeit the good kind.

Active ingredients: CarnoSyn beta-alanine, betaine, taurine, N-Acetyl L-Cysteine, citrulline malate, Huperzine A, L-tyrosine, beet extract, BCAAs, BioPerine,
Caffeine: 150 mg

6. FitMiss Ignite Pre-workout

Manufactured by MusclePharm, a performance lifestyle company, FitMiss Ignite pre-workout is a low-caffeine product that delivers on the core aspects of the best pre-workouts for women. The ingredients were selected and formulated to promote the body’s readiness for the demands placed on it by intense exercise, and then allows it to energize and focus during the workout itself. Indeed, there’s truth to its tagline of prepare, focus and energize, and it’s an experience that lasts for a few hours after intake.

This isn’t just a pre-workout supplement either, although we must say that it does the job well. Due to its balanced formulation of ingredients, FitMiss Ignite pre-workout also supports fat conversion into energy. This has several benefits like increasing overall stamina, facilitating fat loss, and promoting overall health.

Aside from being a gluten-free product, FitMiss Ignite is also proven free of banned substances that can potentially harm the body. With its seal of approval as an Informed Choice product, women – and their partners and loved ones, for that matter – have the assurance that it’s safe and effective for daily consumption.

Most users also report benefits like decreased muscle soreness and recovery time. The boost in physical strength and stamina means longer exercise sessions and less muscle soreness afterwards is welcome

Active ingredients: Beta-alanine, betaine anhydrous, tyrosine, choline bitartrate, agmatine sulfate, glycine, carnitine, taurine, hawthorn berry, and Huperzine A.
Caffeine: 100 mg

7. 1UP Pre Women Pre-workout

There are times when simplicity is best, and it’s true where pre-workouts for women are concerned! The 1UP Pre Women pre-workout has an all-in-one formulation that boosts energy, focus and pump, meaning there’s little to no need for other fitness supplements to carry you through from start to finish of your grueling workout. The only thing you must remember, however, is to drink lots of water during your workout for hydration purposes.

Other aspects we love about 1UP Pre Women pre-workout are that it’s lab-tested with premium ingredients used, and none of these ingredients are in proprietary form (i.e., 100% ingredients transparency). Every ingredient’s quality and purity have been verified, too, and there are no artificial colors used. There’s even a 100% money-back guarantee as proof that its manufacturer stands behind its product’s quality.

Best of all, 1UP Pre Women pre-workout actually works! With a single scoop of powder mixed with a 10-ounce glass of water, it sets to work within 15-20 minutes of consumption. There’s a pleasurable jolt of physical energy and mental awareness that sets your mind and body for the demanding exercises ahead.

The feeling of being energized, focused and motivated stays for more than a couple of hours, too. Not only will you enjoy a longer exercise session but still have energy to enjoy time with family and friends afterwards.

Active ingredients: L-citrulline, beta-alanine, HMB – Anti-Catabolic, Nitrosigine, GBBECC, Huperzine A, and theobromine
Caffeine: 250 mg

8. Ora Renewable Energy Pre-workout

While caffeine is a powerful stimulant, it can cause side effects in individuals with low caffeine tolerance. But here’s the dilemma – caffeine is a common ingredient in pre-workouts for women. But worry no more as there’s a low-caffeine pre-workout that actually works – the Ora Renewable Energy pre-workout.

This is an organic, vegan, gluten-free, soy-free and dairy-free pre-workout that appeals to athletes and fitness enthusiasts across all categories. Even if you have food allergies, you will likely find it suitable as a pre-workout supplement. Plus, its flavors are refreshing so it’s easy enough to take it on a daily basis. Flavors available are Raspberry Lemonade, Beet Pomegranate, and Ceremonial Matcha.

From the first drink, Ora Renewable Energy pre-workout gives a clean feeling, too, and it isn’t just because it isn’t too sweet and too caffeinated. The boost in physical and mental energy comes about 15 minutes after consumption, and it’s quite a kick considering the low caffeine level.

Instead, the energized, focused and motivated feeling comes from an organic adaptogen blend and from organic sources of nitric oxide precursors. Aside from the organic caffeine blend, Ora Renewable Energy pre-workout also contains ECGC-rich matcha for increased endurance and decreased muscle soreness. There are no jitters caused by caffeine, too.

With daily use, even on rest days, there’s an observable increase in overall feelings of strength, stamina and health. The organic ingredients are getting to work, one day at a time.

Active ingredients: Organic coconut sugar and coconut water, organic green coffee bean, organic matcha green tea, organic pomegranate juice powder, organic yerba mate, organic ashwagandha, organic beetroot juice powder, organic rhodiola root, organic maca root, organic panax ginseng, organic lemon juice powder, organic raspberry flavor, organic lemon flavor, organic stevia, organic monk fruit extract,
Caffeine: 90 mg

9. Gold Standard Pre-workout

Optimum Nutrition, the maker of Gold Standard pre-workout, is among the most recognizable companies in the fitness supplements industry. No wonder then that its pre-workout supplement is hailed one of the best products for men and women – and that’s why it lives up to its name.

With caffeine content equivalent to about two cups of coffee, Gold Standard pre-workout is a low-stim product that boosts physical and mental energy without the jitters, slumps and crashes. Besides, energy-boosting ingredients complement the effect of caffeine, thus, there’s no need for more caffeine.

The Gold Standard pre-workout also supports muscle mass gain, thanks to its sufficient amount of creatine and other muscle-boosting ingredients. Muscle mass gain, however, means getting in more sets and reps to achieve the damage-repair-grow cycle, and this is where the Performance Composite ingredients come in. More muscle power and pump, more weightlifting exercises, more muscle gain with consistent workouts.

Of course, our bodies aren’t just made of muscles and, thus, vitamins and minerals are essential in achieving fitness goals. This is where the vitamin and mineral complex of Gold Standard pre-workout comes in. The bottom line: Go beyond the numerous ingredients and their scientific names and you will agree that Gold Standard pre-workout is a well-balanced, all-around pre-workout for women. Bonus is the delicious flavors like Blueberry Lemonade, Green Apple, Fruit Punch, and Watermelon Candy Flavors.

Active ingredients: Creatine monohydrate, AstraGin, beta-alanine, L-citrulline, L-tyrosine, L-carnitine, Vitamin D, Vitamins B6 and B12, pantothenic acid, calcium sodium
Caffeine: 175 mg

10. PreSeries Stim-Free Pre-Workout

Made by Transparent Labs, the PreSeries Stim-free pre-workout is the perfect choice for females seeking a physical and mental boost without the stimulants. This is also highly recommended for individuals who want to cycle off while still getting the clean high for their workouts and daily activities.

But don’t think it isn’t an effective pre-workout just because it doesn’t contain caffeine as its main stimulant! With a 23-gram scoop – it’s the largest scoop we’ve seen in pre-workouts – it packs a punch with 13 active ingredients. Every ingredient was selected for its synergistic actions with the other ingredients, too, particularly in stimulating nitric oxide production and increasing mental concentration.

Increased physical energy, mental focus and clarity, and mood and motivation partly stems from increased nitric oxide production. As a vasodilator, nitric oxide widens the blood vessels that allows them to distribute more oxygen- and nutrients-rich blood into the cells, muscles and tissues. There are several benefits that come with it, from increased muscle power and pump to decreased muscle soreness and recovery time.

Active ingredients: Citrulline malate, BCAA, beta-alanine, betaine anhydrous, taurine, L-tyrosine, choline bitartrate, Huperzine A, sodium and potassium
Caffeine: none