The 9 best pre-workouts for women, reviewed by an RD

Why we like Nutricost Pre-Workout Complex as best cheap

Nutricost Pre-Workout Complex powder features ingredients comparable to competitors and rigorous third-party testing at a much more affordable price point than the others on our list. 

Nutricost uses familiar ingredients although at slightly lower doses, like 4,000 mg of L-citrulline, 2,000 mg of beta-alanine and 1,500 mg of taurine. You’ll also find nootropics, a standard dosage of caffeine, and B vitamins to round this product out. 

“It’s always important with dietary supplements to have ingredients that have research support behind them and at doses that have been shown to be effective in those same research studies, so the outcomes can be applied,” adds Mohr. “Ideally, I’d also love to see these as third party tested products as well.”

We like the addition of taurine, a semi-essential amino acid found in muscle. While more research is needed to understand all of the ways taurine supplementation may benefit active individuals, studies show that even low-dose supplementation of 50 mg may help reduce muscle fatigue and increase antioxidant activity when taken before strength exercises, though most data does suggest a higher dose is more effective for many outcomes. (7, 9)

Additionally, you get 750 mg of Nitrosigine, which is a patented blend of arginine, silicon, and inositol and is a common sports nutrition supplement that has a variety of potential health benefits. Athletes may experience increased energy and focus before working out and elevated pumps after taking Nitrosigine. It may also play a positive role in vascular and bone health. (10)

You’ll also find nootropics DMAE, alpha GPC, Huperzine A, caffeine anhydrous at the standard dose of 200 mg, and vitamins B6 and B12, which are involved in energy metabolism, or breaking down the foods we eat into nutrients our body can use. (11)

Nutricost’s products are third-party tested by ISO Labs and manufactured in a GMP certified facility, both indicators of a safe and quality product. 

This pre-workout is also free from artificial colors, but keep in mind it does contain artificial flavorings, which may not be ideal for some users.  

As far as affordability, this product can’t be beat at just $0.77 per serving. With three fruity flavors and a money-back guarantee, we think this is a solid pre-workout choice, especially for budget-conscious consumers.

What customers are saying

Amazon customers like this product, giving it  4.4 out of 5 stars with 32 reviews.  Customers enjoy the taste and most believe this is a high quality product.

Some customers noted it gets clumpy over time making it harder to mix. 

Alden says, “When it arrived it was in good shape. And I really loved the taste of it. I think the pre-workout has decent pumps and a good amount of caffeine. The flavor was as good as an actual fruit juice. But my problem is when time has passed the powder started to harden up and it was hard to scoop.”

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Why we like Gainful Customized Pre-Workout as best natural

Gainful’s Customized Pre-Workout shines partly because of what’s not included. This supplement is free from preservatives, artificial dyes, and flavorings. It’s also 100% plant-based and is non-GMO.  It’s one of the cleanest pre-workout products on the market. 

Another reason we love Gainful’s pre-workout is because it can be customized to fit your individual goals thanks to their different blends. They offer both a stim (stimulant) version, to improve energy and alertness with the addition of 150 mg of caffeine, and a non-stim pre-workout without caffeine, which may be better for some users, especially those with certain medical conditions and for those with sensitivity to caffeine.

All of Gainful’s pre-workout blends contain 4,000 mg of L-citrulline, 1,500 mg of beta-alanine, at least 1,000 mg of leucine, and 500 mg each of isoleucine and valine. We do wish the L-citrulline as higher to meet the 6,000 mg used in several studies and the beta-alanine at 3,000 mg, for the same reason. The caffeine-containing versions also include at least 250 mg of L-theanine that when paired with caffeine may improve focus and concentration and alleviate feelings of jitteriness. (12)

The branched-chain amino acids—leucine, isoleucine, and valine—may help with endurance and muscle recovery. One study showed that branched-chain amino acid intake may improve performance by reducing fatigue and muscle-damaging substances and improving energy metabolism, though not all studies are as promising when there’s adequate protein in the diet. (13)

Creatine in doses up to 5,000 mg is an optional add-in to your pre-workout supplement. Creatine is one of the most well-studied and safest ergogenic aids. It’s well known for its potential to increase muscle strength, endurance, and reduce recovery time after a workout. Supplementation recommendations vary. However, studies show that 3,000-5,000 mg over a four week period leads to increased creatine stores, muscle performance, improved recovery, and muscle growth. (14)

Although this is one of the priciest pre-workouts on our list at $1.86 per serving, and it’s not third-party tested, we think the ingredient list, customization options, and access to a registered dietitian might be worth a splurge, especially with Gainful’s 30-day money-back guarantee.

What customers are saying

Amazon shoppers like Gainful’s pre-workout, giving it 4.3 out of 5 stars from 32 reviews. Users mention increased energy, improved recovery, and good taste as reasons they enjoy it.

Not everyone has been satisfied with the results, however. 
“This pre-work out was just okay. Small container. I didn’t really feel anything from it, didn’t enhance my work out,” writes Kelsey.

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Why we like Legion Pulse Caffeine-Free as best non-stim

Legion’s Pulse Caffeine-Free pre-workout is a top notch product for women looking to make gains, but who would do better with a caffeine-free product. Their ingredient list is simple and contains well-researched ingredients in clinically effective doses. 

Pulse uses 8,000 milligrams of L-citrulline malate, 3,600 mg of beta-alanine, 300 mg of alpha-GPC, and 2,500 mg of betaine. It also contains electrolytes. 

L-citrulline malate, beta-alanine, and betaine may potentially enhance your physical performance by boosting nitric oxide levels in your blood, increasing carnosine production, and maintaining cell hydration, respectively, which may lead to improved aerobic performance, increased pumps, reduced feelings of fatigue, and even faster recovery.  (1, 2, 3)
Alpha-GPC is added as a nootropic. It contains two molecules: choline and glycerophosphate. Choline is essential for brain health. It’s needed to produce acetylcholine, which acts as a neurotransmitter for memory, mood, muscle control, and other nervous system functions. (8)

Additionally, Pulse is third-party tested for purity and potency by ISO Labs and is free from artificial ingredients, colors, and flavors making it a clean product with few ingredients. It comes in eight natural flavors and is sweetened with stevia and erythritol. 

This product is one of the pricier on the list coming in at $2.25 per serving. However, thanks to its simple ingredients, clean formula, and money-back guarantee, this product is definitely worth a try for those searching for a non-stim pre-workout if your budget allows.

For more insights, visit our complete Legion Pulse pre-workout review.

What customers are saying

This popular product receives 4.2 out of 5 stars on Amazon with over 980 reviews. Customers mention that it’s a high-quality, effective product.

There are mixed reviews on taste as this product isn’t very sweet. Others mention the prickling sensation they feel after ingestion. 

Amazon customer Lauren says, “This Pre-Workout made me feel TERRIBLE!!! I bought it for the fact that it claims to be stim-free. The first time I used it, I honestly felt like I was either going to have a heart attack or was going to rub my face off with the strong tingle sensation I felt. I should’ve looked more into the return policy because I now see that I cannot return it. They say to take 2 scoops if your workout is at least 45 minutes or longer…if your body is sensitive like mine, I do not recommend this dose! If you enjoy the go go go completely wired feeling, and the feeling of your heart beating out of your chest, to get your workout in—this would be the best product for you!”

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Why we like Onnit Alpha Brain as best for focus

Onnit Alpha Brain Pre-Workout is our pick for the best option for promoting focus during your workout. The unique addition of 225 mg of ashwagandha may help give an extra mental jolt to power through even the toughest routines.

You’ll find common ingredients like 2,400 mg of both beta-alanine and L-citrulline, 125 mg of alpha-GPC, 200 mg of caffeine, plus 200 mg of sodium for electrolyte balance. 

Ashwagandha is an adaptogenic herb with nootropic properties that may support mental agility, concentration, and stress. It may even have the potential to improve physical performance in both the cardiovascular and strength realms, especially for newer athletes, and may play a role in optimizing recovery. (19) 

Keep in mind, an ashwagandha supplement may not be appropriate for anyone with thyroid issues or altered liver function, as studies have shown that ashwagandha intake at higher doses was detrimental. (20) Therefore, consulting with your doctor prior to taking is extremely important.

Dynamine is another unique ingredient in this formula, made with a patented form of methyllibrine. It’s an alkaloid and metabolite of caffeine that’s often paired with caffeine to increase energy and mental focus. Studies show that supplementation in young, healthy individuals appears safe and without any negative effects to heart rate or blood pressure that some experience with caffeine. (21)

Alpha Brain is free from artificial ingredients, colors, and flavors. It only comes in two stevia-sweetened flavors. 

Onnit Alpha Brain is the most expensive option in the line-up at $3.00 per serving, which may not work for everyone’s budget. They have a 90-day money-back guarantee, so if you are on the fence, you can give it a try and see if this product works well for you.

Check out our full Alpha Brain review to read more and see additional products.

What customers are saying

Onnit Alpha Brain earned 3.2 out of 5 stars with 44 reviews on Amazon. Taste and GI upset are the main reasons this product gets average ratings. Keep in mind, it may not be returnable if purchased through Amazon.

Amazon customer Jessica Haase says, “The taste was awful, focus and energy good, but if you are sensitive to ashwagandha DO NOT take this product. I threw up twice, had cold sweats and basically spent the day in bed. I am a long time gym goer and had a LOT of pre-workout brands before and never had a reaction like this. Oh, and this is NOT RETURNABLE!”

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Why we like Jacked Factory Nitrosurge as best for weight loss

Jacked Factory Nitrosurge Shred is our team’s pick for best pre-workout for weight loss. Its ingredients work synergistically to potentially enhance cognition, energy, and even metabolic rate, which may lead to greater fat loss potential.

This product also includes 2,000 mg of L-citrulline and 1,600 mg of beta-alanine, which are common pre-workout ingredients thanks to their ability to help improve muscular strength and endurance. Caffeine is also included to give you extra energy, with 180 mg per serving. 

The major fat burning potential comes from the addition of 1,000 mg of acetyl-L-carnitine HCL.  This modified amino acid helps with fatty-acid transport into cells so they can be broken down to provide energy faster than usual. It may help spare the use of amino acids as an energy source during exercise, making them available to make new proteins and enhance recovery. However, more research is needed to determine whether or not supplementation is effective at improving athletic performance or weight loss. (22)

Theobromine also makes an appearance in this supplement and is derived from cocoa beans. It acts as a stimulant and may also play a role in fat burning. While this product contains 50 mg of theobromine per serving, daily intakes of 80 mg and greater have been associated with sweating, trembling, and headaches, so you may want to stick with only one scoop per day. (23, 24)

One downside to this product is the lack of third-party testing. However, Nitrosurge Shred is free from artificial colors and fillers. It comes in six fruity flavors that are sweetened with sucralose. 

This pre-workout is fairly priced at just $1.00 per serving, and Jacked Factory backs their product with a 30-day money-back guarantee.

If you’re looking for a supplement to support weight loss, check out our best fat burners. For more insights on this product, see our full Jacked Factory Nitrosurge pre-workout review.

What customers are saying

Customers are typically pleased with their purchase, giving it a 4.4 out of 5 star review on over 6,800 purchases. They like the value this product offers, and the pump and surge in energy they receive.

Some customers note their product arrived clumpy as if exposed to moisture, and others felt a crash several hours after taking it. 

Amazon customer Russo says, “I was loving this for a few days until I noticed by mid afternoon I was exhausted. Nothing changed in my routine but I would be so tired. Decided to test a different product and no afternoon crash. Did this one again for a few days and noticed a significant crash by the afternoon. I was reaching for coffee to stay awake. Not my ideal type of pre-workout. I personally enjoyed the flavor. It had a great tingle, nothing too crazy but that crash was enough for me to stop using this on specific days.”

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Why we like Cellucor C4 Strength as best pre-workout for muscle gain

Cellucor C4 Strength is a good pre-workout for women looking to build muscle. The formula contains two types of creatine, elevATP, and leucine as its top muscle-building ingredients. 

C4 Strength includes a blend of 4 grams of creatine monohydrate, 3 grams of leucine for endurance and recovery support, 1 gram of creatine nitrate, and 150 mg of elevATP, which may help improve exercise capacity. (25)

Creatine is one of the most studied nutritional supplements in the sports nutrition world and has been shown to be helpful at increasing high-intensity exercise capacity and lean body mass. Supplementing with both forms of creatine might improve absorption when compared to taking them on their own. (26)

The formula also includes a “performance booster” blend of 2 grams of Carnosyn beta-alanine, 2 grams of L-arginine to encourage enhanced aerobic and anaerobic performance, and 1.25 grams of betaine anhydrous. Carnosyn is a patented form of beta-alanine. When paired with creatine, this combination may lead to greater gains in lean body mass and cognitive performance. (27, 28)

Lastly, the formula includes nootropics like caffeine and toothed clubmoss. Multiple studies support the use of caffeine to enhance exercise performance. The data to support toothed clubmoss (Huperzine A), however, is lacking; therefore, it doesn’t seem to add much benefit to the supplement. (29)

We like the addition of B vitamins and electrolytes. Vitamins B6 and B12 may improve exercise performance due to their role in energy metabolism, DNA synthesis, and red blood cell production. (11)

This product is third-party tested and NSF certified, guaranteeing purity and safety standards are met. Unfortunately, C4 Strength contains artificial flavors, sweeteners, and dyes, which might be a dealbreaker for those looking to avoid artificial ingredients. It comes in three flavors and is sweetened with sucralose and acesulfame potassium. 

With an average price of $1.75 per serving and a money-back guarantee, this product might be worth a try if building muscle mass is a top priority.

What customers are saying

Amazon customers give this product 4.2 out of 5 stars on 20 reviews. They like that it gives them extra energy and helps keep them focused while working out. 

Amazon customer Roger states, “This is a very tasty, well-balanced pre-workout by C4. It’s a very good product. Firstly, it tastes great, similar to blue Hawaiian Punch. It also has zero sugar, while still tasting delicious. Each serving contains 200mg of caffeine, which gives you a boost going into your workout. This product includes a good mix of vitamins, minerals, creatine, and other amino acids—basically, all the things you want in a pre-workout. The price is reasonable, even though each tub only has 20 servings.”

Some customers don’t like the taste because it’s very sweet. 
Amazon customer Jenni B. says, “This does seem to be a good pre-workout drink ingredient-wise but I found it to be overwhelmingly sweet, so sweet that I don’t want to drink any more of it.”

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Why we like Wellah’s Get-Going Pre-Workout as best drink

Wellah’s Get-Going stands out as the best pre-workout drink for women because its reviews overwhelmingly mention how good it tastes. It comes in four flavors that are all naturally sweetened with real fruit and stevia.

Get-Going contains 5,000 mg of citrulline malate but only 1,000 mg of beta-alanine. This lower dose of beta-alanine might be beneficial for those who are sensitive to the typical prickling sensation it can cause in higher doses. You’ll also find 1,000 mg of taurine to help reduce fatigue. (7)

Wellah’s choice of sourcing caffeine from green tea leaves may provide a more balanced source of energy and prevent an unwanted crash later on. This might make it a better choice for those who experience jitters from other pre-workout supplement ingredients.

Hyaluronic acid is an interesting addition to the Get-Going pre-workout. Hyaluronic acid is a common skincare ingredient that helps the skin maintain moisture, leading to a more glowing and youthful appearance. Oral intake of hyaluronic acid may improve skin hydration, tone, and epidermal thickness when taken regularly. (30) Biotin is also added, which is another ingredient in the beauty and skincare world that may improve skin, hair, and nail growth, especially for those who are deficient. 

You’ll also find 90 mg or 100% of the daily value for vitamin C, which is a powerful antioxidant that may help reduce oxidative stress and muscle damage, making for an easier recovery. However, research on vitamin C’s role in exercise tends to focus on supplementation with doses that are higher than the daily value. (31)

This product is third-party tested by ISO Labs and is made in a GMP-compliant facility.  It omits the use of artificial colors and flavors.

Coming in at just $1.00  per serving and with money-back guarantee, Wellah’s Get-Going is a solid choice for women looking for a great tasting and milder pre-workout formula.

What customers are saying

With 32 Amazon reviews giving it an average of 4.4 out of 5 stars, most customers mention the wonderful taste and boost of energy.

However, Nic Tan didn’t care for it and also experienced problems with mixing, saying,  “The stevia/sweetener doesn’t really dissolve well at all in regular/cold water. Even after lots of vigorous shaking of my running bottle, it just floats around. Taking one sip of this drink, thinking that it was going to be a refreshing lemonade-like sweetness/tartness, completely turned me off. It was too tart and artificial, plus the sweetness was not quite there since it didn’t fully dissolve.”

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Why we like Naked Nutrition Ella Pre-Workout as best for beginners

Typical pre-workouts might be too intense for those new to this supplement. They can cause jitteriness, racing heart, and that prickling sensation from the caffeine and beta-alanine. Ella purposefully uses less caffeine and natural ingredients that provides users with a steady dose of energy to help them power through tough workouts. 

They have a unique line up of ingredients, starting with 2,000 mg of evaporated coconut water. Coconut water is a great source of the electrolytes potassium, sodium, and magnesium, and is oftentimes used for hydration and electrolyte replacement during exercise. (32)

In addition, caffeine from green tea extract is added at only 120 mg, which is a lower dose than many other pre-workout supplements on our list. This might be a better option for those sensitive to caffeine. 

Dihydrocapsiate derived from sweet peppers is added at 65 mg, possibly due to prior evidence suggesting it may increase metabolism and fat burn. However, more recent evidence has determined that it is not effective at increasing energy expenditure or fat burn or at reducing perceived feelings of fatigue. (33)

Grains of paradise, a member of the ginger family, is added at 40 mg. Studies show that this may increase thermogenesis, or calorie burn, in brown adipose tissue, which seems to be an effective way to prevent obesity. (34) Brown adipose tissue, or fat tissue, is responsible for regulating our body temperature, storing and burning fat, and glucose control.

You’ll also see additional electrolytes sodium and potassium added to help maintain hydration and replete stores potentially lost from sweating.

Naked Nutrition products are made in GMP-compliant facilities. Their pre-workout is naturally flavored and sweetened with fermented cane sugar. 

This supplement is a bargain at just $1.00 per serving. Unopened products can be returned within 14 days. It’s a sound choice for those looking to ease their way into the pre-workout space. And since it’s a high-quality product at a fair price, we think it’s worth the risk of buying it and trying it, even though their return policy is not ideal.

What customers are saying

There are only a few reviews on Amazon with an average rating of 2.9 out of 5 stars. Users are not huge fans of the flavor and mention that the product is a bit spicy and irritating from the Dihydrocapsiate.
Amazon customer Lexi says, “The flavor is somewhat similar to bubble gum medicine. When it’s watered down, it’s tasty. They added diHydrocapsiate, derived from peppers. It’s a bit too spicy for me. My throat was burning. Some may argue that spice in preworkout assists with weight loss and endurance. I love that they use real cane sugar and zero dye. If they release more flavors, I’d be happy to try, given it does not have diHydrocapsiate.”

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