Best Pre Workout Supplements for Women in 2024 [According to Experts]

Have you been searching for the best pre-workout supplement to boost your workout routine?

Search no more. We asked fitness experts to recommend some of the best pre-workout supplements for women.

Dr. Howard Cohn

Dr Howard Cohn

Founder, Cohn Health Institute

Molecular hydrogen

In the sea of nutritional supplements on the market, we are constantly bombarded with misinformation leaving us with a feeling like we are either deficient in 20 different vitamins, minerals, etc. or what we repeatedly sifting through information that is completely contradictory so then we end up doing nothing. The category of pre-workout supplements for women is one such confusing category.

After 30 years in practice working with female athletes with over 3000 different supplements on the shelf at the clinic, it can indeed get confusing. However, in the past 5 years, there has been one category that we’ve used with great success that surprisingly few people know about, oral molecular hydrogen.

Once only available using expensive machines that would be used to compress it in water. Thanks to advances in technology and nutritional science, molecular hydrogen is now available in an ingestible tablet. Molecular hydrogen is the best-kept secret in athletics for both increased performance and recovery.

Molecular hydrogen is carried by a specific form of magnesium and then is converted to molecular hydrogen nanobubbles when ingested that acts as a selective anti-oxidant and decreases lactic acid production significantly. The best part is it usually works instantly and you can feel it.

Carolyn Dean, MD, ND

Dr Carolyn Dean

Author | Health & Wellness Thought Leader | Founder, RnA ReSet


The mineral magnesium is vital as a pre-workout supplement because it primes your body for physical exercise. Magnesium is requisite for energy production in the body because it activates adenosine triphosphate (ATP), the primary energy storage molecule of the body.

But more importantly, you need it before you begin a workout so that your tank is full and you get the most out of your workouts. Without it, if you are measuring your baseline, improvements, your FTP or functional threshold power, average watt output, strength, cardio, etc., your measurements will be skewed because you are not firing on all cylinders, you are not getting out the energy levels that you normally could be getting because you are already starting out energy depleted.

In addition to producing and transporting energy, magnesium transmits nerve signals so that your muscles function properly acting as the balance between muscle contraction and muscle relaxation. Without enough of it in body stores, you are more prone to muscle cramping during and after a workout.

Lauren O’Connor

Lauren O’Connor

Registered Dietitian | Yoga Teacher | Founder, Nutri Savvy Health

Paleo Power Coffee and True Nutrition Buzz Saw Pre-Workout

Pre-Workout utilizes only the latest and most cutting-edge ingredients in dietary supplementation to help athletes reach the next level in their sports nutrition! It offers a synergistic blend of L-Citrulline, Beta-Alanine, Creatine, Beet Root Powder, and many other key ingredients to help support increased energy, endurance, muscle metabolism, and circulatory health.

Additionally, the formula is fueled by the patented Bioperine® delivery system to help support absorption rate.

Jeff Michael

Jeff Michael

Trainer and Supplement Expert

Alani Nu Pre-Workout

One of the best pre-workouts to come for women in awhile is Alani Nu Pre-Workout. It is formulated with 200mg of caffeine, which is a great dose for women but also has ingredients for pumps and for muscle endurance, all things women are wanting now in their pre-workout supplement. The bottle is designed nicely for women and the flavoring is pretty amazing. I’d drink it just for the taste!

$34.50 ($3.34 / Ounce)
Buy on Amazon
02/19/2024 11:15 pm GMT

KC Craichy


Performance Nutrition Expert | Researcher & Creator, Living Fuel

Essential amino acids

A complete lineup of essential amino acids, not just branched-chain, is the best pre-workout supplement for women who want to build lean muscle mass from exercise.

High-quality protein powder

The second best option is a high-quality protein powder. Branched-chain amino acids are missing some essential elements critical to the body’s function to make sure you are not short-changing your efforts. The practice of supplementing with amino acids is superior to ingesting protein from food or a protein powder because it speeds the uptake process.

Protein, even good protein powder, needs time to be digested in order for the body to extract the essential amino acids.

The process of recovery begins right after an exercise is complete so it makes sense to have the building blocks at the ready for the body to begin its work of recovery as soon as possible. The window of optimum protein uptake closes 30-45 minutes after the workout so it’s best to begin ingesting amino acids or protein prior to and during the workout for maximum benefit.

Priscilla Alden Broward

Founder, Ultimate Beauty Health

Nitric Oxide (NO)-boosting ingredients

Women are often given the impression that there are specific pre-workout supplements for women or for men only. However, this is not the case. The same nutrients in pre-workouts that help men with strength training can help women have more endurance, focus, and better results in the gym, too.

Of all the ingredients in a pre-workout, nothing is more important than Nitric Oxide (NO)-boosting ingredients. Increasing NO production can improve heart and brain health. The amino acids citrulline and arginine are two examples of nutrients that increase (NO) production. Nitric Oxide “boosters” are commonly used among the bodybuilding community and athletes in general.

When (NO) production is stimulated during your workout, it increases oxygen and blood flow to your muscle cells. The more oxygen your cells get, the better they function. The increase in blood flow enhances the delivery of nutrients, such as amino acids and glycogen, to your cells for better physical performance.

In addition, when blood flows to your muscle cells increases, it helps expand the muscle cells or give them a “pump”. This “pump” signals your muscles to repair and grow more.

(NO) is also responsible for helping your body heal faster. When you work out you are breaking down the muscle tissue. Increasing (NO) helps the muscle cells repair faster, thereby making the muscle tissue stronger. When nitric oxide levels go up, the body also utilizes protein at a more efficient rate to build muscle faster.

Most pre-workouts will also have ingredients that help with energy and focus. These products usually contain stimulant-based ingredients like caffeine. High-quality pre-workouts will also include ingredients that stimulate fat loss. Individuals who are sensitive to stimulants can use a fat-burning supplement along with a zero-stimulant, NO-boosting product to create their own pre-workout combination.

For those who prefer to take pills over drinking a powder may find that TruBeauty’s Nitric Oxide Rejuvenation formula combined with a fat-loss product makes a great pre-workout combination.

Our philosophy is that beauty (health) is generated from within the body and is directly tied to nutrition and health. Natural ingredients. NON-GMO. Gluten Free. Vegan. Absorption of nutrients is a critical component for good health, vitality, and performance. Absorption of a pre-work supplement is equally important. If the body doesn’t absorb, then it simply isn’t going to support the workout.

Lindsey Toth, MS, RD

Lindsey Toth

Nutrition Expert, Swanson Health

Swanson Ultra Pure Weight

If fat burning is your target, reach for a supplement that promotes thermogenesis like a herbal supplement with capsaicin, caffeine and green tea.

Swanson Ultra AjiPure L-Arginine, Pharmaceutical Grade

When I’m looking to fight exercise fatigue or boost stamina, I reach for cellular energizers like creatine or magnesium, nitrate-boosters like pharmaceutical grade L-arginine to support blood and oxygen flow and muscle-fueling amino acids like acetyl L-carnitine.

$69.04 ($23.01 / Ounce)
Buy on Amazon
02/19/2024 11:50 pm GMT

Swanson Premium MSM Powder

If you’re planning ahead for a smoother workout recovery for your muscles and joints, add an antioxidant booster like methylsulfonylmethane (MSM) powder to your water bottle pre-workout.

Swanson Premium Whey Protein Powder

You don’t need to reserve protein for post-workout. Research suggests that supplementing with protein pre- and/or post-workout can boost physical performance and recovery while promoting lean muscles. So, it’s perfectly fine to have your protein shake before your workout instead of after.

Zack Durr

Zack Durr

Owner, NG Nutra

Consider a few factors before going into a decision

When choosing a pre-workout supplement it would be wise to consider a few factors going into the decision. Remember when you “workout” you are applying stress to your body and your body is responding to that stress by adapting i.e. more muscle, less fat, better performance, increase strength.

There are some pre-workouts that are decent at all of those workouts and then there are some that are great at one type of workout and not so good at others!

Confused? Start by having thought of goals you may have and we can plug in some pre-workouts that work best. So, what are your goals? Fat burning? Muscle building? Endurance?

Each one of these goals could call for a specific product to increase performance and aid in recovery.

Cardiovascular Endurance

Look for a pre-workout containing the following:

  • Caffeine 50-200 milligrams (start out slow): Helps to increase mental alertness and decrease pain. Obviously, caffeine increases energy but it can also liberate stored body fat to be used as energy instead of muscle tissue.
  • Beta-Alaine 100-3200mg: This amino acid reduces lactic acid build up during exercise which can increase muscular endurance.

You can try Full Pump 40 by NG Nutra.

Body Shaping

Look for a pre-workout containing the following:

  • Caffeine 50-200mg: Increase mental alertness. Increase muscle fibers used which equates to more stress and more muscle
  • BCAA – Branch Chain Amino Acids: These are the building blocks of muscle protein and just 1-5 grams can increase recovery.
  • Creatine Monohydrate: Creatine is an amino acid blend that helps to increase the amount of energy your body can produce during short bouts of intense exercise resulting in greater stress on muscles and increased adaption. Creatine can increase water retention in some people so opt for 1-3grams in a pre-workout. The effective studied dosage is 3-5grams per day but pre-workout smaller dosages may be used.

You can try TermalBurn16 by NG Nutra.


Look for pre-workout containing:

  • Caffeine- 50-200mg: Yup caffeine again! Caffeine liberates stored body fat – a great thing to have while trying to lose fat!
  • Essential Amino Acid Blend: Prevents muscle tissue breakdown during intense workouts and calorie restriction. The less muscle you breakdown the more muscle you have and muscle burns calories!
  • Capsimax: A patented digestible version of Cayenne pepper. Increases fat oxidation and increases circulation!
  • L- Carnitine: An amino acid involved in fat oxidation and energy production.
  • Soluble Fiber: Sounds weird to have fiber in a Pre-workout?! The harder you work out the hungrier you get and overeating can happen easily. Fiber activates are a hormone that makes you feel full so you can control those cravings!

You can try Muscle Overload 90 by NG Nutra.

Frequently Asked Questions

Should I consult a doctor before taking pre-workout supplements?

If you have any underlying health conditions or are taking medication, you must consult your doctor before taking pre-workout supplements. Certain supplements can interact with medications or aggravate certain health conditions, so getting a doctor’s approval before taking them is important. Also, suppose you’re pregnant or breastfeeding. In that case, it’s generally best to avoid pre-workout supplements altogether, as their safety for these populations isn’t well established.

How should I take pre-workout supplements?

To get the most out of your pre-workout supplement, you must take it properly. Here are some tips for taking pre-workout supplements:

Follow the instructions: Always follow the dosage instructions on the label of your supplement. If you take too much of a pre-workout supplement, it can be dangerous or ineffective.

Take it at the right time: Take your pre-workout supplement 30-60 minutes before your workout, so it has enough time to work its magic.

Stay hydrated: Pre-workout supplements can be dehydrating, so it’s important to drink plenty of water before, during, and after your workout.

Avoid taking too late in the day: Pre-workout supplements often contain caffeine or other stimulants that can interfere with sleep if taken too late in the day. Generally, it’s best to avoid taking pre-workout supplements within 6-8 hours before bedtime.

Don’t rely on them too much: While pre-workout supplements can be helpful, they shouldn’t be used as a substitute for a healthy diet and exercise. Ensure you get enough rest, eat a balanced diet, and exercise regularly to reach your fitness goals.

Do pre-workout supplements have an expiration date?

Yes, pre-workout supplements typically have an expiration date, which can be found on the label or packaging. It’s important to check the expiration date before taking a supplement, as expired supplements may be less effective or harmful. It’s also important to store pre-workout supplements in a cool, dry place to retain their potency and effectiveness.

Can men take pre-workout supplements designed for women?

Although pre-workout supplements explicitly marketed for women often contain ingredients tailored to the nutritional needs of women, men can also take these supplements without issue.

Many of the ingredients found in pre-workout supplements for women, such as caffeine, beta-alanine, and creatine, are also found in supplements for men. However, men may need to adjust the dosage to account for body size and metabolism differences.

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