A Dietitian’s Picks of the 7 Best Pre-Workout Supplements for Women

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<img src="/uploadfile/2024/1203/20241203152425914.jpg" alt="orange background that has four pre-workouts lined up side-by-side. From the left: Genius Pre, Alani, Naked Energy, and Transparent Labs Stim-Free. There are four slices of green apples in front of the "genius pre' pre-workout powder." class="css-1jytyml"/>Share on Pinterest

A quick look at the best pre-workout supplements for women

  • Best overall: Naked Energy | Skip to Review
  • Best pre-workout for strength training: Optimum Nutrition Gold Standard Pre-Workout | Skip to Review
  • Best rated pre-workout: Alani Nu Pre-Workout | Skip to Review
  • Best caffeine-free pre-workout: Transparent Labs Stim-Free Pre-Workout | Skip to Review
  • Best personalized pre-workout: Gainful Pre-Workout | Skip to Review
  • Best gluten-free pre-workout: Garden of Life SPORT Organic Plant-Based Energy | Skip to Review
  • Best nootropic pre-workout: Genius Pre | Skip to Review

Pre-workout supplements have become increasingly popular among women looking to ramp up their fitness routines.

Depending on their ingredients, they can help build lean muscle, improve exercise performance and recovery, and even increase overall energy expenditure in healthy adults. Research supports these benefits in women, specifically, as well.

That said, not all products are created equal.

Here are our picks of the best pre-workout supplements for women — or any healthy adult, regardless of gender.

A note on price

General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $0.66 to $1.90 per serving, or $19.99 to $49 per container, though this may vary depending on where you shop.

Pricing guide:

  • $ = under $1.00 per serving
  • $$ = $1.00 to $1.50 per serving
  • $$$ = over $1.50 per serving

Note that the serving recommendations vary between 1 and 2 scoops.

Healthline’s picks of the best pre-workout supplements for women

Best overall

Naked Energy

4.1 (2.8k+) from Amazon
  • Dose: 2 scoops (4.8 g)
  • Available flavors: Unflavored, Citrus, Fruit Punch, Stim Free
  • Certifications: certified vegan, certified gluten-free, non-GMO verified, third-party tested for purity and potency
  • Caffeine content: 0 to 200 mg
  • Price: $
SHOP NOW AT AMAZON

Healthline's review

Naked Energy is not only certified gluten-free and vegan but also free of soy, dairy, preservatives, and artificial sweeteners.

Plus, it has been third-party tested by Eurofins Scientific, so you can trust the quality of its ingredients.

Speaking of ingredients, Naked Energy includes 200 mg caffeine, which is equivalent to approximately two 8-ounce (237-mL) cups of coffee.

It also contains beta-alanine and creatine, making the supplement a great choice if you’re looking for a pre-workout to boost your energy levels and help build muscle.

However, it includes L-arginine rather than L-citrulline, so you likely won’t reap any improved blood flow benefits.

If the unflavored version is too natural for your taste, this supplement also comes in a fruit punch flavor that’s sweetened with pure cane sugar and natural flavors.

Many customers agree that the taste isn’t the best, but its simple, natural ingredients and effectiveness more than make up for it.

Pros & cons

  • third-party tested
  • certified gluten-free
  • vegan-friendly
  • affordable
  • some users don't like the taste
  • not suitable for those sensitive to caffeine
  • third-party tested
  • certified gluten-free
  • vegan-friendly
  • affordable
  • some users don't like the taste
  • not suitable for those sensitive to caffeine

Product details

  • Form: powder
  • Number of servings: 50 per container
  • Active ingredient(s): (Unflavored) vitamin C 333 mg (370% DV), vitamin B3 40 mg (250% DV), vitamin B6 667 mcg (40% DV), folate 333 mcg DFE (80% DV), vitamin B12 47 mcg (1,960% DV), calcium 27 mg (2% DV), beta-alanine 2g, creatine monohydrate 1 g, l-arginine 1 g, caffeine 200 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members
  • Form: powder
  • Number of servings: 50 per container
  • Active ingredient(s): (Unflavored) vitamin C 333 mg (370% DV), vitamin B3 40 mg (250% DV), vitamin B6 667 mcg (40% DV), folate 333 mcg DFE (80% DV), vitamin B12 47 mcg (1,960% DV), calcium 27 mg (2% DV), beta-alanine 2g, creatine monohydrate 1 g, l-arginine 1 g, caffeine 200 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members

Best for strength training

Optimum Nutrition Gold Standard Pre-Workout

4.4 (43.5k+) from Amazon
  • Dose: 1 scoop (10 g)
  • Available flavors: Blueberry Lemonade, Fruit Punch, Green Apple, Watermelon Candy
  • Certifications: Informed Choice Certified, third-party tested for purity and potency
  • Caffeine content: 175 mg
  • Price: $$
SHOP NOW AT AMAZON

Healthline's review

With 3 grams of creatine per scoop (10 grams), Optimum Nutrition Gold Standard Pre-Workout is great if you’re looking to build muscle and strength in the gym.

One serving also includes beta-alanine and a more modest 175 mg of caffeine to help your muscles work harder and fight fatigue.

Optimum Nutrition’s pre-workout is certified by Informed Choice — a third-party testing organization that specifically tests products for impurities and the presence of substances banned in sports.

It’s worth noting that the supplement includes a proprietary blend called AstraGin, which includes Panax notoginseng extract and Astragalus membranous.

AstraGin is considered safe for healthy adults, and it’s thought to support the absorption of nutrients in the body and boost energy levels. However, there are currently no studies in humans to confirm these effects.

Pros & cons

  • third-party tested
  • affordable
  • formulated for strength training
  • multiple flavors
  • exact amounts of ingredients in the proprietary blend aren't disclosed
  • not suitable for those sensitive to caffeine
  • third-party tested
  • affordable
  • formulated for strength training
  • multiple flavors
  • exact amounts of ingredients in the proprietary blend aren't disclosed
  • not suitable for those sensitive to caffeine

Product details

  • Form: powder
  • Number of servings: 30 per container
  • Active ingredient(s): creatine monohydrate 3.3 g, beta-alanine 1.6 g, micronized l-citrulline 750 mg, l-tyrosine 385 mg, caffeine 175 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members
  • Form: powder
  • Number of servings: 30 per container
  • Active ingredient(s): creatine monohydrate 3.3 g, beta-alanine 1.6 g, micronized l-citrulline 750 mg, l-tyrosine 385 mg, caffeine 175 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members

Best rated pre-workout

Alani Nu Pre-Workout

4.4 (18.2k+) from Amazon
  • Dose: 1 scoop (10.9 g)
  • Available flavors: Blue Slush, Breezeberry, and 7 more
  • Certifications: none
  • Caffeine content: 200 mg
  • Price: $$
SHOP NOW AT AMAZON

Healthline's review

With 9 unique flavors to choose from, such as Rainbow Candy, Carnival Candy Grape, and Hawaiian Shaved Ice, it’s easy to see why this pre-workout is a fan favorite.

This pre-workout is a fan favorite, based on thousands of online reviews. Many happy customers comment on the pleasant taste of the powder as well as its effectiveness and the lack of jitters and other negative side effects.

Each scoop (9.9 grams) provides 200 mg of caffeine, 200 mg of L-theanine, 6 grams of L-citrulline, and 1.6 grams of beta-alanine to boost energy, attenuate caffeine jitters, improve blood flow, and fight muscle fatigue.

Plus, this pre-workout includes L-tyrosine, which may help improve performance by increasing adrenaline and dopamine — two neurotransmitters thought to be beneficial during exercise, particularly in heat or unfavorable conditions, though the research is limited.

Alani Nu’s products are manufactured in a Current Good Manufacturing Practices (CGMP)-compliant facility, and the pre-workout powder has more than 7,000 mostly positive online reviews, with customers noting its great taste and energy-boosting effect.

Pros & cons

  • CGMP-compliant facility
  • mostly positive reviews
  • multiple flavors
  • formulated for endurance and pump
  • not third-party tested
  • relatively expensive
  • may not be suitable for those sensitive to caffeine
  • CGMP-compliant facility
  • mostly positive reviews
  • multiple flavors
  • formulated for endurance and pump
  • not third-party tested
  • relatively expensive
  • may not be suitable for those sensitive to caffeine

Product details

  • Form: powder
  • Number of servings: 30 per container
  • Active ingredient(s): l-citrulline malate (2:1) 6 g, beta-alanine 1.6 g, l-tyrosine 500 mg, caffeine 200 mg, l-theanine 200 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members
  • Form: powder
  • Number of servings: 30 per container
  • Active ingredient(s): l-citrulline malate (2:1) 6 g, beta-alanine 1.6 g, l-tyrosine 500 mg, caffeine 200 mg, l-theanine 200 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members

Best caffeine-free

Transparent Labs Stim-Free Pre-Workout Supplement

4.6 (1.3k+) from Transparent Labs
  • Number of servings: 30 per container
  • Available flavors: Blue Raspberry, Peach Mango, Strawberry Lemonade, Tropical Punch, Cherry Limeade, Orange, Sour Grape
  • Certifications: Informed Choice Certified, third-party tested for purity and potency
  • Caffeine content: 0 mg
  • Price: $$$
SHOP NOW AT TRANSPARENT LABS

Healthline's review

Transparent Labs Stim-Free is geared toward those looking to avoid stimulants altogether.

This pre-workout supplement has been third-party tested and delivers effective ingredients to give your workout a boost, just without the caffeine.

On the ingredient list, you’ll find L-citrulline for improved blood flow to your muscles during exercise, as well as beta-alanine.

Just keep in mind that while this product is completely stimulant-free, beta-alanine can cause a harmless tingling sensation.

This product also contains a few unique ingredients, including black pepper extract, which may have anti-inflammatory properties.

You’ll also see huperzine A, an extract from a plant known as Chinese club moss (Huperzia serrata). The substance is thought to boost your mental energy, though recent research has found it to be ineffective for this purpose.

Pros & cons

  • third-party tested
  • stimulant-free
  • gluten-free
  • free of artificial sweeteners, colors, and preservatives
  • expensive
  • third-party tested
  • stimulant-free
  • gluten-free
  • free of artificial sweeteners, colors, and preservatives
  • expensive

Product details

  • Form: powder
  • Dose: 1 scoop (20.3 g)
  • Active ingredient(s): sodium 150 mg (7% DV), potassium 100 mg (2% DV), citrulline malate 2:1 8,000 mg, beta-alanine 4,000 mg, betapure betaine anhydrous 2,5000 mg, taurine 1,300 mg, l-tyrosine 1,000 mg, elevATP 150 mg (ancient peat, apple extract), Senactiv 50 mg (panax notoginseng, rosa roxburghii), Bioperine 5 mg (black pepper fruit extract), huperzine A 100 mcg
  • Returns: full refund or store credit within 30 days
  • Shipping: free shipping on orders over $99
  • Form: powder
  • Dose: 1 scoop (20.3 g)
  • Active ingredient(s): sodium 150 mg (7% DV), potassium 100 mg (2% DV), citrulline malate 2:1 8,000 mg, beta-alanine 4,000 mg, betapure betaine anhydrous 2,5000 mg, taurine 1,300 mg, l-tyrosine 1,000 mg, elevATP 150 mg (ancient peat, apple extract), Senactiv 50 mg (panax notoginseng, rosa roxburghii), Bioperine 5 mg (black pepper fruit extract), huperzine A 100 mcg
  • Returns: full refund or store credit within 30 days
  • Shipping: free shipping on orders over $99

Best personalized pre-workout

Gainful Customized Pre-Workout

4.6 (1.3k+) from Gainful
  • Dose: 1 scoop (10 g)
  • Available flavors: Watermelon, Strawberry Lemonade
  • Certifications: third-party tested for purity and potency
  • Caffeine content: 0 mg, 150 mg, or 200 mg
  • Price: $$$
SHOP NOW AT GAINFUL

Healthline's review

Gainful is a subscription-based company that specializes in personalized protein powders based on the results of an online quiz.

While it can get pricey, a subscription also includes access to a registered dietitian who can provide expert and personalized advice.

Gainful Pre-Workout is formulated to support endurance and recovery with the inclusion of caffeine, creatine, L-theanine, L-citrulline, beta-alanine, and BCAAs. Just keep in mind that the specific dose of each ingredient varies based on your information from the quiz.

Gainful products are third-party tested, and COAs are available upon request.

Pros & cons

  • personalized formulations
  • third-party tested
  • access to registered dietitian
  • expensive
  • subscription required
  • personalized formulations
  • third-party tested
  • access to registered dietitian
  • expensive
  • subscription required

Product details

  • Form: powder
  • Number of servings: 14 per container
  • Active ingredient(s): (Moderate Intensity, Caffeinated versions) l-citrulline DL-malate 2:1 4,000 mg, beta-alanine 1,500 mg, leucine 1,000 mg, isoleucine 500 mg, valine 500 mg, l-theanine 250 mg, caffeine 150 mg
  • Returns: refunds within 30 days of first order
  • Shipping: $5.99 for shipping
  • Form: powder
  • Number of servings: 14 per container
  • Active ingredient(s): (Moderate Intensity, Caffeinated versions) l-citrulline DL-malate 2:1 4,000 mg, beta-alanine 1,500 mg, leucine 1,000 mg, isoleucine 500 mg, valine 500 mg, l-theanine 250 mg, caffeine 150 mg
  • Returns: refunds within 30 days of first order
  • Shipping: $5.99 for shipping

Best gluten-free

Garden of Life Sport Organic Plant-Based Energy + Focus Pre-Workout Powder

4.3 (1.6k+) from Amazon
  • Dose: 1 scoop (14 g)
  • Available flavors: Blackberry
  • Certifications: USDA organic, non-GMO verified, NSF Certified for Sport, Informed Choice Certified
  • Caffeine content: 85 mg
  • Price: $$
SHOP NOW AT AMAZON

Healthline's review

Garden of Life SPORT Organic Plant-Based Energy is made from real food ingredients and is certified vegan and gluten-free. It also carries Informed Choice and NSF Certified for Sport certifications.

The organic antioxidant energy blend contains natural fruit extracts and coffee fruit extract.

However, each serving contains just 85 mg of caffeine, making this a great choice for someone who prefers a lower dose of caffeine.

The organic nitric oxide blend is comprised of spinach, beet, and kale. While beets may boost blood flow to your muscles, more research is still needed.

Keep in mind these are proprietary blends, so the exact amount of each ingredient may not be disclosed. If you are sensitive to any of the individual ingredients, this may not be the best pre-workout choice for you.

Pros & cons

  • certified vegan
  • certified gluten-free
  • certified organic
  • Informed Choice certified and NSF Certified for Sport
  • real food ingredients
  • exact amounts of ingredients in proprietary blends aren't disclosed
  • certified vegan
  • certified gluten-free
  • certified organic
  • Informed Choice certified and NSF Certified for Sport
  • real food ingredients
  • exact amounts of ingredients in proprietary blends aren't disclosed

Product details

  • Form: powder
  • Number of servings: 30 per container
  • Active ingredient(s): vitamin C 60 mg (70% DV), niacin 20 mg (125% DV), vitamin B6 10 mg (588% DV), folate 666 mcg DFE (167% DV), vitamin B12 50 mcg (2,083% DV), beta-alanine 2,000 mg, l-citrulline 2,000 mg, creatine monohydrate 1,000 mg, l-arginine 500 mg, l-carnitine l-tartrate 500 mg, l-leucine 500 mg, l-isoleucine 250 mg, l-valine 250 mg, caffeine 200 mg, alpha lipoic acid 100 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members
  • Form: powder
  • Number of servings: 30 per container
  • Active ingredient(s): vitamin C 60 mg (70% DV), niacin 20 mg (125% DV), vitamin B6 10 mg (588% DV), folate 666 mcg DFE (167% DV), vitamin B12 50 mcg (2,083% DV), beta-alanine 2,000 mg, l-citrulline 2,000 mg, creatine monohydrate 1,000 mg, l-arginine 500 mg, l-carnitine l-tartrate 500 mg, l-leucine 500 mg, l-isoleucine 250 mg, l-valine 250 mg, caffeine 200 mg, alpha lipoic acid 100 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members

Best notropic

The Genius Brand Genius Pre

4.4 (4k+) from Amazon
  • Dose: 1 scoop (15.9 g)
  • Available flavors: Blue Raspberry, Grape Limeade, Sour Apple, Sour Cherry
  • Certifications: third-party tested for purity and potency
  • Caffeine content: 0mg
  • Price: $$$
SHOP NOW AT AMAZON

Healthline's review

Nootropics are compounds that are thought to help improve cognitive function. This pre-workout contains a few nootropics, including Alpha-GPC, theobromine, rhodiola rosea, Huperzia serrata, and Panax notoginseng.

While these nootropics may be beneficial for mental performance, more research is needed.

This supplement also contains AstraGin, which is a proprietary blend including Panax notoginseng extract and Astragalus membranaceus. While it’s thought that AstraGin may boost energy levels, there are currently no human studies to support this effect.

Genius Pre is third-party tested by Labdoor.

Pros & cons

  • third-party tested
  • vegan
  • certified organic
  • expensive
  • more research needed on nootropics
  • exact amounts of ingredients in proprietary blends aren't disclosed
  • third-party tested
  • vegan
  • certified organic
  • expensive
  • more research needed on nootropics
  • exact amounts of ingredients in proprietary blends aren't disclosed

Product details

  • Form: powder
  • Number of servings: 20 per container
  • Active ingredient(s): l-citrulline malate (2:1) 6 g, beta-alanine 2 g, l-tyrosine 1 g, l-arginine 1 g, taurine 1 g, AlphaSize 600 mg (50% alpha GPC), HICA 500 mg (a-hydroxisocaproic acid), ElevATP 150 mg (ancient peat and apple fruit extract as Malus sp.), rhodiola 100 mg, theobromine 30 mg, AstraGin 25 mg (Panax notoginseng root extract and astragalus membranaceus root extract), Huperzia serrata whole plant extract 10 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members
  • Form: powder
  • Number of servings: 20 per container
  • Active ingredient(s): l-citrulline malate (2:1) 6 g, beta-alanine 2 g, l-tyrosine 1 g, l-arginine 1 g, taurine 1 g, AlphaSize 600 mg (50% alpha GPC), HICA 500 mg (a-hydroxisocaproic acid), ElevATP 150 mg (ancient peat and apple fruit extract as Malus sp.), rhodiola 100 mg, theobromine 30 mg, AstraGin 25 mg (Panax notoginseng root extract and astragalus membranaceus root extract), Huperzia serrata whole plant extract 10 mg
  • Returns: no returns
  • Shipping: free shipping for Prime members

Comparison table of the best pre-workout supplements for women

-PriceCaffeine contentFlavorsThird-party tested?Naked Energy$0 to 200 mgCitrus, Fruit Punch, unflavored, unflavored Stim-FreeyesOptimum Nutrition Gold Standard$$175 mgBlueberry Lemonade, Fruit Punch, and 2 moreyesAlani Nu$$200 mgBlue Slush, Breezeberry, and 7 morenoTransparent Labs Stim-Free$$$ 0 mgBlue Raspberry, Peach Mango, and 5 moreyesGainful$$$0 to 200 mgWatermelon, Strawberry LemonadeyesGarden of Life SPORT Organic Plant-Based Energy$$85 mg Blackberry, Blackberry CherryyesGenius Pre$$$0 mgGrape Limeade, Blue Raspberry, and 2 moreyes

How we chose the best pre-workout supplements for women

  • Quality of ingredients: Pre-workout supplements are made with high quality, research-backed ingredients.
  • Third-party testing: Pre-workout supplements are tested for purity and accuracy by third-party organizations.
  • User reviews: Pre-workout supplements have mostly positive customer reviews.
  • Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.

It’s also important to note that while many of these pre-workout supplements are marketed toward women, the products are not formulated to meet women’s specific nutritional needs.

Therefore, the supplements on this list are appropriate for any healthy adult, regardless of gender.

Common pre-workout supplement ingredients

When looking for a pre-workout supplement, women should consider the specific ingredients, as some have been shown to be more effective than others. Additionally, some ingredients may cause unwanted side effects.

  • Caffeine: while it has been shown to improve strength and athletic performance, some individuals may be more sensitive to caffeine’s stimulant effects.
  • Beta-alanine: an amino acid that research suggests may prevent the buildup of acid in muscle tissue, allowing your muscles to work harder. However, beta-alanine can cause a harmless tingling sensation that some individuals dislike.
  • L-citrulline: another amino acid, shown to boost nitric oxide production, which improves blood flow to the muscles. As a result, your muscles can receive more oxygen and more nutrients to support muscle performance and growth.
  • L-arginine: an amino acid that’s frequently found in pre-workouts, either on its own or with L-citrulline. L-arginine has not been found to benefit exercise performance, as it’s broken down before it reaches the bloodstream.
  • Creatine: a substance found in naturally in muscle cells. It has been shown to improve both muscle strength and weightlifting performance.
  • Branched-chain amino acids (BCAAs): a group of three essential amino acids: leucine, isoleucine, and valine. They have been shown to increase muscle growth and decrease muscle soreness, though more research is needed.

Ingredients to look for in a pre-workout

Ingredients you may want to look for a pre-workout product include:

  • caffeine
  • creatine
  • beta-alanine
  • BCAAs

Ingredients you might want to avoid

On the other hand, it may be best to avoid some ingredients because of potential side effects or dietary preferences. For example, you may prefer to avoid:

  • artificial sweeteners
  • sugar alcohols
  • excess stimulants such as caffeine

How to choose a pre-workout supplement

Pre-workout supplements may help boost your energy levels and improve your athletic performance. However, not all supplements are created equal. Here are some factors to consider.

  • Personal fitness goals: Are you looking to build muscle or hoping to improve endurance? Look for a product that’s formulated to support your exercise goals.
  • Ingredients: Read the ingredient list carefully to ensure a product contains research-backed ingredients. Some supplements also include proprietary blends, artificial sweeteners, and other additives, so check for these if you prefer to avoid them.
  • Allergens: As some pre-workout supplements contain common allergens such as dairy or gluten, be sure to double-check the ingredient label if you have a food allergy or intolerance.
  • Quality: To ensure quality and safety, look for supplements that have been third-party tested, and be cautious of those containing proprietary blends, especially if you’re sensitive to any of the ingredients.

While pre-workouts are considered safe for healthy adults, certain ingredients are not recommended for those who take certain medications or are pregnant or breastfeeding.

Therefore, it’s important to speak with a healthcare professional before trying any new supplements.

Finally, given that stimulants affect everyone differently, we recommend starting with a smaller dose of any caffeinated pre-workout supplement to assess your tolerance.

Considerations for using pre-workouts

When considering pre-workout supplements, it’s crucial to evaluate both your personal health and fitness goals. For those looking to enhance workout performance, ingredients like caffeine and creatine can be effective, but it’s important to start with a lower dose to assess tolerance.

That being said, they can be pretty expensive and can cause negative side effects in some individuals.

Some of the ingredients, particularly stimulants and certain nootropics, are not suitable for pregnant or breastfeeding people, and some may interact with medications. Thus, it’s important to consult with your doctor before starting any new supplements.

If you’re unsure about pre-workout supplements, you can achieve a great performance boost simply by fueling your workouts with carbohydrates and protein before and after exercise.

Consuming a well-balanced meal 2 to 3 hours before your workout or eating a lighter top-off snack with simple carbohydrates can not only improve performance, but it can also improve body composition.

Frequently asked questions about pre-workout supplements

What is a pre-workout?

Pre-workouts are dietary supplements designed to boost energy and performance during a workout. Pre-workouts are typically found in powdered form and can be mixed with water and consumed before a workout.

Most pre-workouts are not formulated to meet male- or female-specific nutritional needs and can be enjoyed by anyone.

For most healthy adults, taking daily pre-workout supplements is likely safe. However, the Food and Drug Administration does not regulate supplements the same way as medications, so it’s best to choose a product that has undergone third-party testing (1).

Pre-workouts are dietary supplements designed to boost energy and performance during a workout. Pre-workouts are typically found in powdered form and can be mixed with water and consumed before a workout.

Most pre-workouts are not formulated to meet male- or female-specific nutritional needs and can be enjoyed by anyone.

For most healthy adults, taking daily pre-workout supplements is likely safe. However, the Food and Drug Administration does not regulate supplements the same way as medications, so it’s best to choose a product that has undergone third-party testing (1).

Do you need a pre-workout supplement?

The short answer is no, because you can likely get all the nutrients you need to support your workout from your diet alone.

Speaking of which, it’s important to note that pre-workouts are not meant to replace a balanced diet.

However, if you want the convenience of a pre-workout supplement, it’s best to choose a product that has undergone third-party testing to ensure the quality and purity of its ingredients.

Also, while pre-workouts are considered safe for healthy adults, we recommend talking with a healthcare professional before starting any new supplements.

The short answer is no, because you can likely get all the nutrients you need to support your workout from your diet alone.

Speaking of which, it’s important to note that pre-workouts are not meant to replace a balanced diet.

However, if you want the convenience of a pre-workout supplement, it’s best to choose a product that has undergone third-party testing to ensure the quality and purity of its ingredients.

Also, while pre-workouts are considered safe for healthy adults, we recommend talking with a healthcare professional before starting any new supplements.

Are pre-workouts safe to use?

Most pre-workout supplements are considered safe for healthy adults, but it’s important to choose products that are third-party tested to help ensure safety and quality. Also, if you drink coffee or other caffeinated beverages, be mindful of your total caffeine intake from these sources in addition to a pre-workout.

Lastly, some individuals, including those who are pregnant or breastfeeding and those who are taking certain medications, should avoid pre-workout supplements

What is the best pre-workout for beginners?

Beginners might consider trying a non-caffeinated pre-workout like Transparent Labs Stim-Free Pre-Workout or Genius Pre first.

If you’re used to caffeine, a pre-workout supplement like the Optimum Nutrition Gold Standard Pre-Workout can also be a good first choice. It contains a moderate amount of caffeine (175 mg) to boost energy without overwhelming your system. It also contains other effective ingredients like creatine and beta-alanine to support muscle performance and endurance.

Is it OK to use a pre-workout every day?

Using pre-workout supplements daily can be safe if you are not exceeding the recommended dosages and are not sensitive to any of the ingredients, especially stimulants like caffeine. It’s important to listen to your body and consider having caffeine-free days to help prevent dependency and tolerance.

Also, if you’re feeling like you need a pre-workout supplement to get through your workout or that you’re constantly lacking energy, something else might be going on. Evaluate things like sleep, hydration, and dietary choices before relying on supplements. You may want to consider talking with a healthcare professional to discuss any concerns you may have.

Are pre-workouts worth it?

Pre-workouts might be worth it if you are looking to potentially enhance your athletic performance, increase energy levels, and improve focus during workouts. However, they are definitely not essential, and their effectiveness can vary based on your individual response and product quality.

The bottom line

Depending on the ingredients, a pre-workout supplement can provide a boost to your fitness goals by increasing your energy levels and improving muscle performance and recovery.

However, as there’s a wide variety of pre-workout supplements on the market, it’s important to do your research to find a safe and effective product that meets your fitness needs.

In general, look for a product that’s third-party tested and includes ingredients like L-citrulline, creatine, beta-alanine, and caffeine, depending on your tolerance and preferences.

Most importantly, talk with a healthcare professional before adding a pre-workout supplement to your fitness routine.