PETE NASTASI, CERTIFIED SPORTS NUTRITION COACH

Sports Illustrated editorial staff are not involved in the creation of this content.

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader.

Our Picks for the Best Pre-Workouts for Women in 2024:

If you’re searching for a product to help boost your next sweat session at the gym then you’re in the right place. In this review we’re going to be covering the best pre-workout supplements for women to help you find the one that aligns best with your personal health and fitness goals.

As opposed to single ingredient supplements such as a protein powder, finding the right pre-workout might seem like an impossible task since there are so many different ingredients, dosages and effects. In addition, pre-workout supplements often have wild names such as “Psychotic,” “Gorilla Mode,” “C4” and “Wrecked.” From these names we can glean that many of these products aren’t necessarily marketed towards women. That being said, a pre-workout supplement can be a great way for women to take their workout routines to the next level.

There’s really no fundamental difference in the types of ingredients and dosages both men and women should look for in a pre-workout supplement. So, let’s try and put the crazy names aside, spin the tub of pre-workout around and check out the supplement label. This way we can break down the ingredients, weigh the pros and cons and help you find the perfect product to help you own your next workout.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Why I picked it:

Onnit’s Alpha BRAIN is a line of nootropic supplements that are formulated to improve your focus, memory and processing speed. Alpha BRAIN pre-workout is a combination of nootropics, amino acids and caffeine that are meant to give you both a cognitive and energy boost before your workout.

A unique feature that sets Alpha BRAIN pre-workout above the competitors is the amount of trademarked ingredients in the formula. Three of the active ingredients in Alpha BRAIN—Noogandha, Alphasize, Dynamine—are trademarked which means they’ve undergone independent clinical testing at their specific doses for safety and effectiveness. Noogandha is a concentrated ashwagandha extract that can reduce the effects of stress on your cognitive function, your physical body and your hormone balance when you take between 225 and 400 milligrams daily. Alpha BRAIN has 225 milligrams.

Dynamine works by blocking neurotransmitters that make you feel fatigue. This is similar to what caffeine does in your brain; however, studies suggest that Dynamine does not have the same negative side effects as caffeine like disrupted sleep or jitteriness. Another study showed that people who took 150 milligrams of caffeine paired with 100 milligrams of Dynamine had a higher performance boost than people who took 300 milligrams of caffeine alone. Alpha BRAIN has 200 milligrams of caffeine and 50 milligrams of Dynamine.

These ingredients together can give you more energy and focus during your workout, which can lead to more calories burned during and after your workout. Paired with a balanced diet, you should be on track to meet your weight loss goals.

What we love:

What to consider:

BUY Onnit Pre-Workout

Why I picked it

Athletes prioritize gains in muscle strength more than the average gym-goer, so their pre-workout needs to pack a punch. A single scoop of XWerks Ignite contains 150 milligrams of caffeine, three grams of L-citrulline, 1.5 grams of beta-alanine and two grams of L-tyrosine. Each serving provides the dosages scientifically recommended to provide real performance benefits in the gym.

The amount of caffeine per scoop is moderate, but effective; it’s unlikely to give you the jitters, but you should feel a boost of energy. The L-citrulline is a nitric oxide booster, so it increases blood flow to your muscles. Beta-alanine helps prevent muscle fatigue, and L-tyrosine improves muscle endurance.

What we love:

What to consider:

BUY XWERKS PRE-WORKOUT

Why I picked it:

Pulse by Legion Athletics is a caffeine-free pre-workout that contains 14.4 grams per serving of the four active ingredients: citrulline malate, beta-alanine, alpha-GPC and betaine. These four combined work to boost muscle endurance, enhance strength, increase power and reduce fatigue without the adverse side effects of stimulants. Pulse contains no artificial substances, and every ingredient is derived from plants.

There are eight grams of citrulline malate per serving, which is an effective dose for reducing post-exercise soreness and enhancing athletic performance during high-intensity, short-duration exercise. One clinical study found that participants given six grams of citrulline malate for 16 days reported a significant reduction in fatigue and an increased production of ATP (adenosine triphosphate), an immediate energy source during vigorous training.

This supplement has 3.6 grams of beta-alanine per serving which supports performance improvements and can increase lean muscle mass. There are also 2.5 grams of betaine per serving. In a clinical study by The University of Memphis, participants given 2.5 grams of betaine for 14 days saw an increase in total repetitions and volume load during strength training. The 300 milligrams of alpha-GPC per serving supports brain health and function to keep you focused and can increase hepatic fat oxidation to utilize stored fat for energy.

Pulse is well formulated for athletes who focus on endurance or strength training. It has everything the body needs to provide energy and focus and is an excellent caffeine-free pre-workout supplement before high-intensity activity.

What we love:

What to consider:

BUY legion athletics

Why I picked it:

Transparent Labs BULK Black is our top choice for muscle-building. Pre-workouts for muscle building often contain high amounts of stimulants to provide the burst of energy needed to lift heavy weight. The BULK Black formula provides a 275-milligram dose of caffeine. This amount of caffeine is enough to give most people (including our SI product testers) a noticeable energy burst. We didn’t experience the jitteriness associated with stimulants, but we’re also used to strong pre-workouts, so you may want to start with a half scoop to see how you feel.

In addition caffeine, BULK Black includes a range of muscle-building ingredients: 8,000 milligrams of citrulline malate for blood flow (11), 4,000 milligrams of beta-alanine for muscular endurance (68) and ingredients like 200 milligrams of l-theanine and 1,300 milligrams of taurine for muscle support (2, 56).

What I like about this brand is that it doesn’t make any outrageous claims on its products, shows no misleading research and has testing done on all of the products it offers. Additionally, products from Transparent Labs contain no artificial colors, sweeteners or preservatives; they keep it simple, avoid proprietary blends and use clinically effective dosages of ingredients.

This product does contain 4,000 milligrams of beta alanine, which may cause a harmless tingling sensation on your skin. I personally like this feeling because it lets me know that my pre-workout supplement is kicking in, but it’s not for everyone. 

What we love:

What to consider:

BUY TRANSPARENT LABS

Why I picked it:

When it comes to supplement labels, it can be difficult to differentiate between synthetic and natural caffeine. Natural caffeine is extracted from sources like coffee beans, guarana seed or green tea whereas synthetic caffeine is chemically produced. Synthetic caffeine is more concentrated, which means it’s easier for your body to absorb. However, research shows that synthetic caffeine and natural caffeine give you the same effects like improved focus and an energy boost, although their side effects differ. Basically, natural caffeine tends to have less negative side effects like jitters or crashes.

EBOOST POW Natural Pre-Workout has 175 milligrams of natural caffeine sourced from coffee bean extract. That is about as much caffeine as two cups of coffee, so if you’re sensitive to caffeine you should be careful; otherwise 175 milligrams should not be enough to cause adverse effects.

Another unique ingredient in EBOOST POW is FruiteX-B. FruiteX-B is a patented form of calcium fructoborate, which research suggests can greatly reduce inflammation and joint pain while increasing joint flexibility for those with primary osteoarthritis. POW has 216 milligrams of FruiteX-B, which is about double the effective dose used in the clinical trials.

POW also has common pre-workout ingredients like CarnoSyn, a patented form of beta-alanine which can enhance muscle performance during strength training, 5-HTP which can help reduce anxiety, depression and insomnia and DMAE, which may play a role in balancing your mood hormones.

What we love:

What to consider:

BUY eboost pre-workout

Why I picked it:

If you are searching for high-stim pre-workouts to give you a big energy jolt before going to the gym, then Legion Pulse may be what you’re looking for. Pulse has 350 milligrams of caffeine, which is pushing the 400 milligram daily limit that is considered safe. However, one serving of Pulse is two scoops, so if you’re worried how your body will react to that much caffeine, you can half it to start. A half serving would give you 175 milligrams of caffeine, which is still higher than some pre-workouts.

But caffeine isn’t the only ingredient that makes Pulse one of the strongest pre-workouts. The formula also has eight grams of L-citrulline malate, which is an amino acid that can help improve your muscular endurance and lower recovery time between sets when consumed at an eight-gram dose like Pulse contains.

Pulse also has 3.6 grams of beta-alanine, which can significantly improve your muscle’s oxygen intake, leading to less fatigue and greater strength. However, the 3.6 grams is just about half the six-gram dose used in the clinical trials to produce those results.

What we love:

What to consider:

buy legion athletics

Why I picked it:

Onnit Alpha BRAIN Pre-Workout is unique on our pre-workout list because it isn’t high-stim—there are only 200 milligrams of caffeine. It also has common pre-workout ingredients like 2.4 grams of beta-alanine and 2.4 grams of L-citrulline, which are on the lower end of clinically effective doses. However, there are three ingredients that make Onnit Alpha BRAIN pre-workout an excellent choice for those looking for a boost in the gym: NooGandha, AlphaSize, and Dynamine.

NooGandha is a patented, concentrated ashwagandha extract that can reduce the effects of stress on your body, cognitive function and hormones. The clinically effective dose of NooGandha is between 225 and 400 milligrams daily. Alpha BRAIN has 225 milligrams.

Finally, Alpha BRAIN also contains Dynamine. Dynamine works as a substitute for caffeine because it has similar benefits like blocking neurotransmitters that make you tired. However, studies show that Dynamine doesn’t have the same side effects as caffeine like headache, jitters and insomnia. As such, the 50 milligrams of Dynamine in Alpha BRAIN function as an additional 50 milligrams of caffeine without the side effects.

What we love:

What to consider:

buy onnit pre-workout

Why I picked it:

XWerks Ignite is a good alternative to the common pre-workout formulas that are stimulant-heavy. Ignite does have 150 milligrams of caffeine, but that’s less than the amount of caffeine in two cups of coffee (27). Instead, Ignite focuses on Rhodiola rosea, which is a nootropic that may help reduce your muscle recovery time and improve your explosive output (26).

According to that same study, best results were seen when 500 milligrams of Rhodiola were given about a half hour before a workout, which is exactly the dose included in the Ignite formula.

Another key ingredient in this formula is DMAE (or Deanol), which XWerks claims can help improve cognitive function, though there are limited studies to support this. Other important ingredients include vitamins B6 and B12, which help make energy production efficient (28) and L-tyrosine, which is an amino acid that may boost cognitive function (29). Ignite contains two grams of L-tyrosine, which is only 33 percent of the most effective dose (six grams), but it’s still within the effective range.

What we love:

What to consider:

buy xwerks pre-workout

Why I picked it:

Transparent Labs Stim-Free pre-workout is a high-quality, clinically dosed, caffeine-free supplement at a price point that provides consumers with tremendous value. Most pre-workouts on the market contain anywhere from three to five active ingredients, and that’s including caffeine. Stim-Free is not only free from caffeine, but it has 10 active compounds that are all dosed effectively to provide real benefits. In addition, Transparent Labs never uses any artificial ingredients in its products (i.e. artificial sweeteners, colors, flavors or fillers).

These were the factors that motivated us to name Stim-Free the best value non-stim pre-workout on the market. It doesn’t necessarily mean that it’s the cheapest option, because there are cheaper options out there, but if you want a caffeine-free pre-workout that will actually work, then Transparent Labs has you covered.

What we love:

What to consider:

buy transparent labs

Why I picked it:

XWerks Ignite is a sports supplement company with a mission to optimize human performance and a product line that was designed with athletes in mind.

The Ignite pre-workout is unique because it contains less caffeine (150 milligrams) than most other pre-workout powders on the market and instead prioritizes nootropic ingredients like rhodiola rosea, DMAE bitartrate and L-tyrosine to enhance focus. This makes this product a great option for women who want to use a pre-workout as part of their weight loss program, but want to avoid the jitters and anxiety that can come with a highly caffeinated pre-workout powder. 

Ignite also includes all of the major ingredients you like to see in a pre-workout formula including L-citrulline malate and beta-alanine; however, I wish these were included in slightly higher dosage levels to match up with some of the other products that are available. This product definitely isn’t the strongest pre-workout on the market, but it still should be effective and is a great option for both male and female athletes who train using CrossFit, high intensity interval training or in endurance sports.

What we love:

What to consider:

buy xwerks pre-workout

Benefits of Using a Pre-Workout Supplement

Pre-workout supplements are most commonly used as a stimulant to increase energy, motivation, focus and drive at the gym. Most formulations contain a hefty dose of caffeine, but there are some that are labeled as “non-stim,” which contain no caffeine, but include nitric oxide precursors that increase both blood flow and vasodilation (widening of the blood vessels). Other pre-workouts are created with athletes in mind and might contain electrolytes for hydration, as well as the compound beta-alanine, which has been shown to buffer the acidity in muscles during periods of longer endurance exercise (32).

Research has demonstrated that certain pre-workout supplements, if dosed correctly with the right ingredients, have notable positive effects on lean body mass and overall athletic performance (33). Whether you wake up early before work for the gym or need a boost in the afternoon prior to an evening training session, a pre-workout supplement can be utilized as a helpful boost for your workout.

How to Use a Pre-Workout

You should always follow the label instructions when ingesting pre-workout. In almost all cases, you will mix it with six to 12 ounces of water and consume it 15 to 30 minutes before a training session. It’s advised to never dry-scoop pre-workout, meaning that you ingest the pre-workout powder without mixing and diluting it with water (34). This is a dangerous trend for a number of reasons; the most obvious is that you can accidentally inhale the powder, which poses a potential choking hazard, and the second is that dry-scooping essentially floods your body with an acute dose of caffeine, which can drastically increase both your blood pressure and heart rate and potentially lead to an irregular heartbeat rhythm.

What to Look for as a Woman Choosing a Pre-Workout

When choosing a pre-workout supplement there are a number of factors you should take into account. The first is the quality of the ingredients and the transparency of the manufacturer. For instance, you may favor a supplement without any artificial ingredients, you also want to ensure that the ingredients are included in amounts that will result in the purported benefits. This is why in most cases you want to avoid proprietary blends. Luckily, this form of labeling is a dwindling practice as consumers are becoming more savvy and are in favor of knowing the exact amount of each ingredient in the formulation. Other factors to look out for are the price tag, ensuring that you are paying for the ingredients and not just the brand name and shiny container. Also, if you are an athlete, it is of paramount importance to determine whether or not the supplement has been third-party tested and certified safe for sport. This ensures that there will not be any potential for banned substances in your pre-workout that might disqualify you from participating in drug-tested events. Lastly, it is obvious that you want a pre-workout powder that comes in a flavor you enjoy and tastes great! Many companies sell small sample packets of pre-workout powder so you can give it a try before buying an entire tub.

What Are the Cons of Taking a Pre-Workout?

Note: It’s always advised to speak to your healthcare professional before taking a pre-workout supplement.

In most cases pre-workouts aren’t considered dangerous; however, as with almost everything else, they can be abused and have harmful side effects if used inappropriately. Some examples of improper usage include dry-scooping, taking more than the prescribed dosage and using pre-workout without considering your total daily caffeine ingestion.

Some initial factors to consider include age and other medications you’re taking. To start, pre-workouts are only intended for healthy adults, meaning 18 years of age or older. The American College of Sports Medicine echoes this sentiment and recommends that people younger than age 18 should not take pre-workout supplements. You also want to consider if you are pregnant or taking medications such as nitrates, antidepressants, blood thinners, etc. because pre-workout can cause changes to your normal blood pressure and heart rate.

I also suggest that you first optimize your lifestyle before using a pre-workout supplement. If a client of mine is supplementing with pre-workout solely for the caffeine and energy component, I like to look at possible lifestyle choices we can improve before adding a stimulant into their routine. I advise clients to focus on their hydration, sleep and nutrition in addition to monitoring their overall daily intake of caffeine. Most pre-workout formulations contain around 150 to 300 milligrams of caffeine, and if you have two cups of coffee in the morning, you are already at the suggested daily limit of up to 400 milligrams per day (35). This is important because caffeine can take up to 10 hours to clear from your system, so I would advise you to not ingest caffeine after 3 p.m. (36) 

Being a stimulant, caffeine can also affect your sleep, which can affect your energy the following day and lead to caffeine dependence (37). Excessive intake of caffeine can trigger some unwanted side effects, including anxiety, headaches, jitters and insomnia. It’s recommended to take some days off from caffeinated pre-workouts to prevent dependence and maintain tolerance levels.

How to Choose the Best Pre-Workout for You

When looking to purchase a pre-workout, focus on your health and fitness goals, and determine what you personally need to get the best training session possible. Questions you might want to ask yourself include:

For each of these scenarios I would likely recommend a different pre-workout supplement based on caffeine content, vitamins, minerals and other active ingredients.

Ingredients to Look for in a Pre-Workout Supplement

Here is a list of the most common ingredients found in pre-workout supplements, what they do and the recommended effective dosages so that you can make informed decisions as to which pre-workout supplement to purchase.

Caffeine

Caffeine is one of the most common ingredients found in pre-workout supplements (38). This is due to its ability to stimulate the central nervous system, leading to improvements in cognition, performance, power output and endurance through a reduced perception of fatigue (39). Studies show caffeine supplementation is effective for enhancing athletic performance in dosages of three to six milligrams per kilogram of body weight (39); for reference most pre-workout supplements have between 150 to 300 milligrams of caffeine per serving. This means that a 140-pound female and a 180-pound male should see performance enhancing benefits with around 190 and 240 milligrams of caffeine, respectively. It’s important to monitor your total caffeine consumption throughout the day when choosing a pre-workout containing caffeine. The recommended daily allowance (40) of caffeine for adults is 400 milligrams per day (27).

BCAAs

Branched chain amino acids, more commonly abbreviated as BCAAs, are the three amino acids leucine, isoleucine and valine. These three amino acids make up about one-third of the body’s muscle protein (41), and have been shown to help build muscle by increasing the rate of protein synthesis and decreasing the rate of protein degradation in resting human muscle tissue (42). BCAAs are included in pre-workout formulations with the intent of stimulating muscle protein synthesis, which would reduce exercise-induced muscle breakdown due to resistance training. This sounds good in theory, but studies have not been able to show that BCAAs alone significantly enhance athletic performance (43). For performance enhancing benefits to occur, BCAAs must be consumed in conjunction with the other six essential amino acids. As such, BCAAs are not what I would look for in a pre-workout supplement, and they can easily be consumed either pre- or post-workout through your diet or using a protein shake or protein powder supplement.

Betaine

Betaine is a metabolite in the body formed from choline (44). It is consumed naturally in the diet through foods such as beets, broccoli, grains, shellfish and spinach, and further supplementation may provide some performance enhancing benefits. In studies, consuming two to three grams of betaine per day has shown some slight resistance training and body composition benefits (45). One study noted that blood lactate accumulation was slightly lower when taking betaine compared to the placebo group, meaning that betaine supplementation may provide benefits when consistently exercising at moderate to high intensities (46).

Creatine

Creatine is a combination of the three amino acids arginine, glycine and methionine, and is one of the most studied performance enhancing supplements available. It has been shown to aid in building muscle, shortening recovery time and improving performance (47). Creatine is considered safe (48) and without significant adverse effects at dosage levels of four to five grams per day (49). A loading phase of 0.3 grams per kilogram of bodyweight per day for three days is common before starting a creatine supplementation routine. This means that a 180-pound male might take around 25 grams of creatine a day for the first three days to fully saturate their muscles before moving to a four to five gram dosage of creatine per day. 

It’s also important to mention that creatine is an ingredient often added to pre-workout for overall convenience, but it’s not a critical component because it provides no immediate benefits to your training session. It doesn’t have noticeable, immediate and short-term effects like ingredients such as caffeine and L-citrulline. Creatine has long-term effects when taken daily, so if you wish to supplement with creatine, you can take it whenever you want throughout the day. Since you should supplement with creatine daily, not just on the days you work out, I would suggest buying a creatine monohydrate powder so you can still supplement without needing to take your pre-workout powder on rest days.

Non-essential & conditionally essential amino acids

Non-essential amino acids are required for normal health and growth. The reason they are classified as non-essential (meaning they do not need to be consumed through our diet) is because our bodies are able to synthesize these amino acids from other proteins that we ingest. These non-essential amino acids often act as precursor molecules in the body, meaning that they change or transition into other molecules through various metabolic reactions in the body.

Conditionally essential amino acids are generally not essential for our body and its usual day to day functions. However, in times of injury, illness or stress, these amino acids can be beneficial for recovery.

Beta-alanine

Beta-alanine is a non-essential amino acid that is used in conjunction with the essential amino acid l-histidine in the body to create the dipeptide molecule carnosine (32). Carnosine plays a key role in buffering the lactic acid produced in the muscles during periods of intense exercise. This reduction in lactic acid build up ultimately improves performance and increases total time to exhaustion. An effective dose of four to six grams per day is suggested to elicit performance enhancing benefits (50). A possible side effect of supplementation is a sensation of prickly or tingly skin called paresthesia (51); however the symptom is temporary, and there is no evidence that it is harmful.

L-Citrulline

L-citrulline is a non-essential amino acid that acts as a precursor to the amino acid L-arginine and the chemical nitric oxide (52). Studies show that supplementation with L-citrulline or citrulline malate results in increased muscular endurance, reduced muscle soreness and better aerobic performance through enhanced ATP (adenosine triphosphate) production (11). Effective dosage ranges for pure L-citrulline appear to be between three to four grams per day and six to eight grams per day for citrulline malate if in a 1:1 ratio.

L-Tyrosine

L-tyrosine is a non-essential amino acid that is the precursor to the hormone/neurotransmitter dopamine (53). Supplementation has been shown to lead to improvement of mood and well-being in people under stress (54), a common emotion experienced during athletic competition, but it seems to still be unclear if this has a direct relationship to exercise and athletic performance. More research needs to be done before L-tyrosine can be conclusively called an ergogenic aid, which is anything that an athlete can use to increase energy, performance and recovery.

Taurine

Taurine is classified as a conditionally essential amino acid with demonstrated antioxidant and potential athletic performance benefits (55). A meta-analysis of 19 taurine specific studies show potential improvements in VO2max, time to exhaustion, anaerobic performance, reduced muscle damage, electrolyte balance, peak power and recovery (56). From the analysis, taurine dosages ranging from one to three grams per day appear to be effective.

Nitric oxide

Nitric oxide (NO) itself is not found in pre-workout formulations; however, NO precursors, like L-arginine (57) and L-citrulline, and chemicals that mimic the effects of nitric oxide like betaine are readily found in pre-workout supplements. Nitric oxide’s main role in the body is regulating vasodilation which affects blood pressure and blood flow. During exercise, this increased blood flow means that more oxygen and nutrients are delivered to the muscles (58).

Vitamins & minerals

Vitamins and minerals are added to pre-workout supplements for a variety of reasons. Minerals such as calcium, chloride, magnesium, phosphate, potassium and sodium are often added to pre-workout supplements for athletes. The addition of these mineral electrolytes will help athletes who sweat a lot during training to better maintain their hydration and intracellular fluid balance (59).

Vitamins also play a significant role in overall health and physical performance (60). Specifically, many of the B-vitamins are involved in the metabolism of carbohydrates and fats for energy. They also play a role in the formation of hemoglobin in red blood cells, which contributes to the availability of oxygen in the muscles during intense aerobic exercise. Additional vitamins, such as vitamins C and E, function in the body as antioxidants helping to prevent the oxidative damage that occurs during resistance training. Vitamin D, a nutrient that many people, including athletes, are deficient in (61), is also included in pre-workout formulations due to its role as a steroid hormone in the body (62). Not only is vitamin D important for bone health, but it has many additional benefits, including inflammatory modulation, skeletal muscle growth and immune health.

Pre-Workout Ingredients to Avoid as a Woman

As a woman, there are not any specific ingredients that you need to avoid in a pre-workout supplement. However, there might be a few things that you at least want to take note of based on your personal health and fitness goals.

Pre-Workout for Women FAQs

Do pre-workouts help burn fat?

Certain pre-workout formulations might contain a few ingredients that you might also see in a fat-burner supplement; however the products on the above list are not labeled as weight-loss supplements and should not be taken for that purpose. In the majority of pre-workout supplements there are no inherent fat-burning effects aside from increasing your motivation to get to the gym, and your workout intensity when you are there. If you are looking to lose weight then you must be in a caloric deficit. I would suggest reaching out to a certified nutrition coach or registered dietician to help you develop a sustainable plan to help you achieve your goals.

Should women take a pre-workout supplement?

Maybe. Women can take pre-workout supplements and reap their benefits, but there is a caveat. As with any other supplement, they are really only intended for people who have first optimized their lifestyle. Before choosing to start a supplement regimen you should first ensure that your nutrition, hydration and sleep are optimized. Taking a pre-workout in itself will not counteract a poor diet or lack of sleep.

What are the differences between women’s and men’s pre-workouts?

Aside from the marketing, there really is no difference between the ingredients and dosages in a pre-workout powder that is effective for both men and women. It really comes down to preference and what you are looking to gain out of your supplement. I would say it’s much better to focus on factors such as body composition rather than gender when assessing the type of pre-workout supplement to choose. For example, the research suggests that a lower body weight male or female would in turn have a lower caffeine tolerance than a person with a heavier body weight. Other factors to consider would be natural versus artificial ingredients, price, formulations with proprietary blends and the types of flavors you enjoy.

How much caffeine should my pre-workout contain?

The majority of pre-workout supplements contain anywhere from 100 to 300 milligrams of caffeine. This might take some trial and error, but you want to find a product with a caffeine dosage that will give you energy without the potential unwanted side effects such as headaches, anxiety or jitters. Luckily, there is a beverage that most people consume on an everyday basis that also contains caffeine: coffee. The average eight ounce cup of coffee contains about 95 milligrams of caffeine; so you need to ask yourself if you are the type of person who drinks a cup of coffee and immediately feels the effects, or if can you drink a cup of coffee right before bed and fall straight asleep. If you feel like you have a high tolerance to caffeine then you might favor a pre-workout powder with a higher dosage of 200 to 300 milligrams. Conversely, if you are someone who doesn’t consume caffeine on a regular basis then a lower dosage of around 100 milligrams may be a good place to start.

It is important to note that the suggested daily caffeine consumption limit is 400 milligrams per day. So, if you are drinking a few cups of coffee in the morning and choosing to use a pre-workout supplement in the afternoon or evening before your workout then you are likely close to this limit. This is important because excessive intake of caffeine can cause a variety of unwanted side effects including insomnia. This is why I recommended avoiding the consumption of pre-workout powders after about three to four p.m. It is also smart to take some days off from caffeinated beverages including pre-workout supplements to prevent dependance and maintain tolerance levels.

Expert Contributors

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock at time of publishing.

see our top pick

References:

  1. Wu, J.-Y., & Prentice, H. (2010). Role of taurine in the central nervous system. Journal of Biomedical Science, 17(Suppl 1), S1. https://doi.org/10.1186/1423-0127-17-s1-s1
  2. ‌Siamwala, J. H., Dias, P. M., Majumder, S., Joshi, M. K., Sinkar, V. P., Banerjee, G., & Chatterjee, S. (2013). L-theanine promotes nitric oxide production in endothelial cells through eNOS phosphorylation. The Journal of Nutritional Biochemistry, 24(3), 595–605. https://doi.org/10.1016/j.jnutbio.2012.02.016
  3. Ms, G., Jf, K., Dj, C., Le, A., & Cm, M. (2009, January 1). Effect of caffeine on sport-specific endurance performance: a systematic review. Journal of Strength and Conditioning Research. https://pubmed.ncbi.nlm.nih.gov/19077738/
  4. ‌Kern, B. D., & Robinson, T. L. (2011). Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of Strength and Conditioning Research, 25(7), 1804–1815. https://doi.org/10.1519/JSC.0b013e3181e741cf
  5. ‌Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., Harris, R. C., & O’Kroy, J. (2006). Effects of β-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381–386. https://doi.org/10.1007/s00726-006-0474-z
  6. ‌Jordan, A. N., Jurca, R., Abraham, E. H., Salikhova, A., Mann, J. K., Morss, G. M., Church, T. S., Lucia, A., & Earnest, C. P. (2004). Effects of oral ATP supplementation on anaerobic power and muscular strength. Medicine and Science in Sports and Exercise, 36(6), 983–990. https://doi.org/10.1249/01.mss.0000128198.97260.8b
  7. ‌Kawamura, T., Okubo, T., Sato, K., Fujita, S., Goto, K., Hamaoka, T., & Iemitsu, M. (2012). Glycerophosphocholine enhances secretion and fat oxidation in young adults. Nutrition (Burbank, Los Angeles County, Calif.), 28(11-12), 1122–1126. https://doi.org/10.1016/j.nut.2012.02.011
  8. ‌Zhang, L., Kujawinski, D. M., Federherr, E., Schmidt, T. C., & Jochmann, M. A. (2012). Caffeine in Your Drink: Natural or Synthetic? Analytical Chemistry, 84(6), 2805–2810. https://doi.org/10.1021/ac203197d
  9. ‌Bahri, S., Zerrouk, N., Aussel, C., Moinard, C., Crenn, P., Curis, E., Chaumeil, J.-C., Cynober, L., & Sfar, S. (2013). Citrulline: From metabolism to therapeutic use. Nutrition, 29(3), 479–484. https://doi.org/10.1016/j.nut.2012.07.002
  10. ‌Allerton, T. D., Proctor, D. N., Stephens, J. M., Dugas, T. R., Spielmann, G., & Irving, B. A. (2018). l-Citrulline Supplementation: Impact on Cardiometabolic Health. Nutrients, 10(7), 921. https://doi.org/10.3390/nu10070921
  11. ‌Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of citrulline malate supplementation and exercise performance. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-021-04774-6
  12. ‌Arumugam, M. K., Paal, M. C., Donohue, T. M., Ganesan, M., Osna, N. A., & Kharbanda, K. K. (2021). Beneficial Effects of Betaine: A Comprehensive Review. Biology, 10(6), 456. https://doi.org/10.3390/biology10060456
  13. ‌Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1). https://doi.org/10.1186/1550-2783-10-39
  14. ‌Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. https://doi.org/10.1519/JSC.0b013e3181cb28e0
  15. ‌Derave, W., Özdemir, M. S., Harris, R. C., Pottier, A., Reyngoudt, H., Koppo, K., Wise, J. A., & Achten, E. (2007). β-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. Journal of Applied Physiology, 103(5), 1736–1743. https://doi.org/10.1152/japplphysiol.00397.2007
  16. ‌Marcus, L., Soileau, J., Judge, L. W., & Bellar, D. (2017). Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0196-5
  17. ‌Seidl, R., Peyrl, A., Nicham, R., & Hauser, E. (2000). A taurine and caffeine-containing drink stimulates cognitive performance and well-being. Amino Acids, 19(3-4), 635–642. https://doi.org/10.1007/s007260070013
  18. ‌Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and “At-Risk” Individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232
  19. ‌Paulin, F. V., Zagatto, A. M., Chiappa, G. R., & Müller, P. de T. (2017). Addition of vitamin B12 to exercise training improves cycle ergometer endurance in advanced COPD patients: A randomized and controlled study. Respiratory Medicine, 122, 23–29. https://doi.org/10.1016/j.rmed.2016.11.015
  20. ‌Divito, B., McLaughlin, M., & Jacobs, I. (2021). The Effects of L-Citrulline on Blood-Lactate Removal Kinetics Following Maximal-Effort Exercise. Journal of Dietary Supplements, 1–13. https://doi.org/10.1080/19390211.2021.1926392
  21. ‌SUNG, D. J., SO, W.-Y., CHOI, D.-H., & JEONG, T. T. (2016). Blood Lactate Levels after All-out Exercise Depend on Body Fat Percentage in Korean College Students. Iranian Journal of Public Health, 45(6), 817–819. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5026839/
  22. ‌Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of citrulline malate supplementation and exercise performance. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-021-04774-6
  23. ‌Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-y
  24. ‌Tartar, J. L., Kalman, D., & Hewlings, S. (2019). A Prospective Study Evaluating the Effects of a Nutritional Supplement Intervention on Cognition, Mood States, and Mental Performance in Video Gamers. Nutrients, 11(10), 2326. https://doi.org/10.3390/nu11102326
  25. ‌Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. Journal of the International Society of Sports Nutrition, 12. https://doi.org/10.1186/s12970-015-0103-x
  26. ‌Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.856287
  27. ‌FDA. (2018, December 12). Spilling the Beans: How Much Caffeine is Too Much? U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
  28. ‌Woolf, K., & Manore, M. M. (2006). B-Vitamins and Exercise: Does Exercise Alter Requirements? International Journal of Sport Nutrition and Exercise Metabolism, 16(5), 453–484. https://doi.org/10.1123/ijsnem.16.5.453
  29. ‌Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13(1). https://doi.org/10.1186/s12970-016-0138-7
  30. ‌Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00383-4
  31. ‌Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of citrulline malate supplementation and exercise performance. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-021-04774-6
  32. ‌Giannini Artioli, G., Gualano, B., Smith, A., Stout, J., & Herbert Lancha, A. (2009). The Role of β-alanine Supplementation on Muscle Carnosine and Exercise Performance. Medicine & Science in Sports & Exercise, 1. https://doi.org/10.1249/mss.0b013e3181c74e38
  33. ‌Kedia, A. W., Hofheins, J. E., Habowski, S. M., Ferrando, A. A., Gothard, M. D., & Lopez, H. L. (2014). Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety. International Journal of Medical Sciences, 11(2), 116–126. https://doi.org/10.7150/ijms.7073
  34. ‌Research: Dangerous Challenge on “Dry Scooping” Pre-Workout Powder is Prevalent, Popular on Internet. (n.d.). Www.aap.org. https://www.aap.org/en/news-room/news-releases/aap/2021/research-dangerous-challenge-on-dry-scooping-pre-workout-powder-is-prevalent-popular-on-internet/
  35. ‌Mayo Clinic. (2020, March 6). Caffeine: How much is too much? Mayo Clinic; Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
  36. ‌Cleveland Clinic. (2020, December 23). Caffeine: How Long it Lasts, How Much & Withdrawals. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it
  37. ‌Wikoff, D., Welsh, B. T., Henderson, R., Brorby, G. P., Britt, J., Myers, E., Goldberger, J., Lieberman, H. R., O’Brien, C., Peck, J., Tenenbein, M., Weaver, C., Harvey, S., Urban, J., & Doepker, C. (2017). Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. Food and Chemical Toxicology, 109, 585–648. https://doi.org/10.1016/j.fct.2017.04.002
  38. ‌Harty, P. S., Zabriskie, H. A., Erickson, J. L., Molling, P. E., Kerksick, C. M., & Jagim, A. R. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0247-6
  39. ‌Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., Willoughby, D., Stout, J., Graves, B. S., Wildman, R., Ivy, J. L., Spano, M., Smith, A. E., & Antonio, J. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5. https://doi.org/10.1186/1550-2783-7-5
  40. ‌Institute of Medicine (US) Food and Nutrition Board. (2014). What are Dietary Reference Intakes? Nih.gov; National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK45182/
  41. ‌A, M. (1999, June 1). Leucine Supplementation and Intensive Training. Sports Medicine (Auckland, N.Z.). https://pubmed.ncbi.nlm.nih.gov/10418071/
  42. ‌Blomstrand, E., Eliasson, J., Karlsson, H. K. R., & Köhnke, R. (2006). Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise. The Journal of Nutrition, 136(1), 269S273S. https://doi.org/10.1093/jn/136.1.269s
  43. ‌Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0184-9
  44. ‌Betaine – an overview | ScienceDirect Topics. (n.d.). Www.sciencedirect.com. Retrieved July 10, 2023, from https://www.sciencedirect.com/topics/nursing-and-health-professions/betaine
  45. ‌Cholewa, J. M., Newmire, D. E., Rossi, F. E., Guimarães-Ferreira, L., & Zanchi, N. E. (2019, January 1). Chapter 60 – An Overview of Betaine Supplementation, Sports Performance, and Body Composition (D. Bagchi, S. Nair, & C. K. Sen, Eds.). ScienceDirect; Academic Press. https://www.sciencedirect.com/science/article/abs/pii/B9780128139226000606
  46. ‌Trepanowski, J. F., Farney, T. M., McCarthy, C. G., Schilling, B. K., Craig, S. A., & Bloomer, R. J. (2011). The Effects of Chronic Betaine Supplementation on Exercise Performance, Skeletal Muscle Oxygen Saturation and Associated Biochemical Parameters in Resistance Trained Men. Journal of Strength and Conditioning Research, 25(12), 3461–3471. https://doi.org/10.1519/jsc.0b013e318217d48d
  47. ‌Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915
  48. ‌Butts, MD, J., Jacobs, DO, B., & Silvis, MD, M. (2017). Creatine Use in Sports [Review of Creatine Use in Sports]. Sports Health: A Multidisciplinary Approach, 10(1), 31–34. Sage Journals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753968/pdf/10.1177_1941738117737248.pdf
  49. ‌Hall, M., & Trojian, T. H. (2013). Creatine Supplementation. Current Sports Medicine Reports, 12(4), 240–244. https://doi.org/10.1249/jsr.0b013e31829cdff2
  50. ‌Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-y
  51. ‌Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of Itch Evoked by -Alanine. Journal of Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/jneurosci.3509-12.2012
  52. ‌Allerton, T. D., Proctor, D. N., Stephens, J. M., Dugas, T. R., Spielmann, G., & Irving, B. A. (2018). l-Citrulline Supplementation: Impact on Cardiometabolic Health. Nutrients, 10(7), 921. https://doi.org/10.3390/nu10070921
  53. ‌Chinevere, T. D., Sawyer, R. D., Creer, A. R., Conlee, R. K., & Parcell, A. C. (2002). Effects of l-tyrosine and carbohydrate ingestion on endurance exercise performance. Journal of Applied Physiology, 93(5), 1590–1597. https://doi.org/10.1152/japplphysiol.00625.2001
  54. ‌Lieberman, H. R., Corkin, S., Spring, B. J., Wurtman, R. J., & Growdon, J. H. (1985). The effects of dietary neurotransmitter precursors on human behavior. The American Journal of Clinical Nutrition, 42(2), 366–370. https://doi.org/10.1093/ajcn/42.2.366
  55. ‌Jong, C. J., Sandal, P., & Schaffer, S. W. (2021). The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant. Molecules, 26(16), 4913. https://doi.org/10.3390/molecules26164913
  56. ‌Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00438-0
  57. Álvares, T. S., Meirelles, C. M., Bhambhani, Y. N., Paschoalin, V. M. F., & Gomes, P. S. C. (2011). L-Arginine as a Potential Ergogenic Aid in Healthy Subjects. Sports Medicine, 41(3), 233–248. https://doi.org/10.2165/11538590-000000000-00000
  58. ‌Bescós, R., Sureda, A., Tur, J. A., & Pons, A. (2012). The effect of nitric-oxide-related supplements on human performance. Sports Medicine (Auckland, N.Z.), 42(2), 99–117. https://doi.org/10.2165/11596860-000000000-00000
  59. ‌Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(sup1), S39–S46. https://doi.org/10.1080/02640414.2011.614269
  60. ‌Williams, M. H. (2004). Dietary Supplements and Sports Performance: Introduction and Vitamins. Journal of the International Society of Sports Nutrition, 1(2). https://doi.org/10.1186/1550-2783-1-2-1
  61. ‌de la Puente Yagüe, M., Collado Yurrita, L., Ciudad Cabañas, M. J., & Cuadrado Cenzual, M. A. (2020). Role of Vitamin D in Athletes and Their Performance: Current Concepts and New Trends. Nutrients, 12(2), 579. https://doi.org/10.3390/nu12020579
  62. ‌Cutolo, M., Paolino, S., Sulli, A., Smith, V., Pizzorni, C., & Seriolo, B. (2014). Vitamin D, steroid hormones, and autoimmunity. Annals of the New York Academy of Sciences, 1317(1), 39–46. https://doi.org/10.1111/nyas.12432
  63. Kiani, A. K., Bonetti, G., Medori, M. C., Caruso, P., Manganotti, P., Fioretti, F., Nodari, S., Connelly, S. T., & Bertelli, M. (2022). Dietary supplements for improving nitric-oxide synthesis. Journal of Preventive Medicine and Hygiene, 63(2 Suppl 3), E239–E245. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2766
  64. ‌Borne, R., Hausswirth, C., & Bieuzen, F. (2017). Relationship Between Blood Flow and Performance Recovery: A Randomized, Placebo-Controlled Study. International Journal of Sports Physiology and Performance, 12(2), 152–160. https://doi.org/10.1123/ijspp.2015-0779
  65. Lamon, S., Morabito, A., Arentson‐Lantz, E., Knowles, O., Vincent, G. E., Condo, D., Alexander, S. E., Garnham, A., Paddon‐Jones, D., & Aisbett, B. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1). https://doi.org/10.14814/phy2.14660
  66. Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). l-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39–45. https://doi.org/10.1016/j.biopsycho.2006.06.006
  67. Janitschke, D., Lauer, A. A., Bachmann, C. M., Grimm, H. S., Hartmann, T., & Grimm, M. O. W. (2021). Methylxanthines and Neurodegenerative Diseases: An Update. Nutrients, 13(3), 803. https://doi.org/10.3390/nu13030803
  68. ‌Santana, J. O., de Freitas, M. C., dos Santos, D. M., Rossi, F. E., Lira, F. S., Rosa-Neto, J. C., & Caperuto, E. C. (2018). Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.01105
  69. Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience, 11(4), 193–198. https://doi.org/10.1179/147683008×301513

Pete Nastasi, certified sports nutrition coach

BY PETE NASTASI, CERTIFIED SPORTS NUTRITION COACH

Pete Nastasi, the owner of Nastasi Nutrition, is a Certified Sports Nutrition Coach residing in North Carolina.