Pre Workout Supplements for Women - Everything You Need to Know Before Buying One
What Is a Pre Workout Supplement?
A pre-workout supplement contains ingredients that increase nutrient production in the muscles. As a result, it enhances performance and end results.
Is There a Difference Between Pre Workouts for Men and Women?
Yes! The primary difference between the male and female specific pre-workout is stimulants. Male pre-workout tends to contain a higher quantity of stimulants, such as caffeine.
On the other hand, female pre-workout contains fewer stimulants and is more focused on the endurance aspect of the training without using a huge stimulant rush.
How We Chose the Best Pre Workouts for Women
It might get confusing when there are hundreds of options in the market. Here are 3 things that you should see to make the best decision for yourself!
Product Safety
The effects of the product, if used in an unintended way, can be termed product safety. The higher the number is, the safer the product is if mistakenly used in the wrong way. The most common mistake is the intake of the product. Some people might eat more than the intended quantity due to forgetfulness or other issues. The last thing someone wants is a trip to the ER because of the excess intake of the supplement. Hence, always check product safety before choosing a pre-workout formula.
Brand Reputation
The brand reputation is something that we cannot ignore. Numerous companies come into the supplement business to make a quick buck without giving any significant value. Check what other customers are saying about the company. If there are too many red flags, avoid that company.
Third-Party Testing
Third-party testing ensures that an unbiased 3rd party tested the product. Ideally, the product should go through a Randomized Control Trial (RCT) or related trials to test its positive and harmful effects. If the product went through a trusted third-party tester, you have a good reason to trust that product.
Common Ingredients in Pre Workouts for Women.
You will see some ingredients on the label of almost every pre-workout supplement. Let's see why they are present in them.
Caffeine
Caffeine is the most common pre-workout ingredient. It acts on the central nervous system to increase alertness, consciousness, and energy. [2]
Creatine
Creatine is another vital ingredient in pre-workout. This compound is used extensively by muscles during physical excretion. If taken before the workout, it will provide an uninterrupted supply of nutrients to the muscles, resulting in a better performance.
Citrulline
Citrulline is a non-essential amino acid. It increases the oxygen content in blood for the muscles to improve vascular function and physical performance. [3]
Betaine Anhydrous
Betaine Anhydrous is another compound quite famous for its function. As the word "anhydrous" suggests, it enhances hydration by improving the water-based pumps in the body. Additionally, it increases protein synthesis and enhances power during exercise.
Beta-Alanine
Beta-Alanine is another non-essential amino acid like Citrulline. It is used in supplements and medicines to decrease muscle fatigue and improve muscle performance.
Tyrosine
Just like Alanine and citrulline, tyrosine is also another non-essential amino acid. Tyrosine is a precursor of the fight and flight hormones (epinephrine and norepinephrine) and happy hormone (dopamine). As a result, it improves attention, focus, alertness, and mood during and after your exercise.
Branched Chain Amino Acids (BCAAs)
Branched Chain Amino Acids (BCAA) is a part of Essential Amino Acids (EAA). Three amino acids are termed BCAA, including valine, leucine, and isoleucine. They act by suppressing protein breakdown and provide an alternate energy source through gluconeogenesis.
Essential Amino Acids (EAAs)
There are 9 Essential Amino Acids (EAA) that cannot be synthesized in the body. Hence, they have to be acquired from outside through diet or supplements. They regulate various functions in the body, including energy production, musculoskeletal performance, sleep pattern, hair and nail growth, etc.
Are Pre Workout Supplements Essential For Women?
Not necessarily. Pre-workout supplements are used to boost performance before the workout. Although pre-workout supplements are getting increasingly popular day by day, they are unnecessary for an individual's health or performance. Since limited research is available, it can be hard to term pre-workout supplements as "essential." [1]
Benefits of Pre Workouts for Women
Some of the benefits of pre-workouts for women include
Better Weightloss - All thanks to the increased metabolism due to the supplement
Improved Focus - Due to the presence of stimulants in the drink.
Boosted Energy - It Is also the result of increased metabolism
Reduced Soreness - Due to the availability of nutrients for the muscles to heal quickly.
Are Pre Workout Supplements Safe for Women?
Yes. If used as intended, pre-workout supplements are pretty harmless for both men and women. Although, they are still not completely harmless. Here are 3 things you should know about them.
Potential Side Effects
Here are 6 common side effects that can happen if you take pre-workout supplements and what causes them
Insomnia - Due to Caffeine
Diarrhea - Due to different ingredients that can irritate your intestines
Dehydration - Due to diuretics
Headaches - Due to arginine, citrulline malate, or beta-alanine.
High Blood Pressure - Due to caffeine or other stimulants
Tingling or Prickling Sensation - Due to beta-alanine, niacin or vitamin B3
Precautions
Pre-workout users can avoid nearly all of the above side effects if they take precautions. Such as:
Drink plenty of water
Use the product within the recommended limit
Avoid non third-party tested supplements
Refrain from products with excess caffeine - 400 mg is a safe amount for average healthy adults. [4]
Can You Use Pre Workout for Fasted Training?
Artificial sweeteners and flavors in pre-workout supplements are not recommended during fasted cardio training. Added sugars in Pre-workout aren't harmful during fasting, nor are they beneficial. In the end, they can interfere with your fitness goals with cardio training.
What To Consider Before Buying a Pre Workout Supplement for Women?
Overwhelming options can sometimes leave you confused. Here are some things that you can check to make sure you are buying one of the best ones for you out there
Ingredients: Are They Beneficial?
It might seem like a good deal when you see an advertisement for a supplement with "50+ special ingredients". Most of the time, it isn't. Check whether the ingredients present in the supplement are beneficial for you. You can check the functions of the common ingredients from one of the headings above.
Flavor and Consistency
Flavor and consistency is an undeniably significant factors. You are more likely to follow your pre-workout routine if you like what you are consuming. Don't like the banana flavor? Choose the blueberry one.
Caffeine Content: Is It Too Much for Me?
Doctors recommend an intake of less than 400 mg of caffeine per day for average adults and less than 100 mg/day for teenagers. [4]
Pro Tip: Try a Sample Before Buying in Bulk
Buy 4 and get 1 free might seem a tempting deal. Still, don't buy it - yet. Try a sample or buy a small serving size first. If you like it, you can buy it in bulk later.
How To Use Pre Workout Supplements for Women
Most of the pre-workout is available in powdered form. You can mix it with water to make a flavored drink.
There is another way that is getting quite popular nowadays. You can use the powder with smoothie ingredients to make a pre-workout smoothie.
Which Pre Workout Do You Recommend?
Crazy Nutrition Intensive Pre Train - Best pre-workout for women overall
Pros
Combination Of 19 Unique Ingredients
No Nasty Stomach Cramps
No Jittery Feeling or Racing Heart
60 Days Money-Back Guarantee
Cons
International Delivery Is Not Available In Some Countries
Who Should Try?
It is not a preferred feeling when the heart is beating out of your chest and your skin starts to sweat profusely after taking a pre-workout supplement. This product has reviews-backed claims that this pre-workout supplement doesn’t have those unpreferable feelings due to its soft energy formula and 19 natural and unique ingredients. Those ingredients include KSM— 66® Ashwagandha and EN-XTRA®, which are responsible for dodging those feelings. You should try it if you want to avoid those unpreferable feelings.
Who Shouldn’t Take?
You should avoid using this product if you are allergic to its ingredients. The company has provided the list of ingredients on its website here.
Overall Score - /5
Flavor - 4.7/5
This product has three flavors: blue raspberry, apple, and fruit punch. The fruit punch flavor is more famous among users.
Price - 4.8/5
You can get one container for $40 with a serving size of twenty. You can get free shipping if you buy two or more products,
Customer Reviews - 4.9/5
The customers love its jitter-free and GIT-friendly formula. It is a go-to product for most gym-going women.
Summary
Due to its smooth energy formula without compromising on potency, most women prefer this product. If you want to skip the hassle of jitters and an upset stomach, this product should be on your list.
References
[1]
Collins PB, Earnest CP, Dalton RL, Sowinski RJ, Grubic TJ, Favot CJ, Coletta AM, Rasmussen C, Greenwood M, Kreider RB. Short-Term Effects of a Ready-to-Drink Pre-Workout Beverage on Exercise Performance and Recovery. Nutrients. 2017; 9(8):823. https://doi.org/10.3390/nu9080823
[2]
Cappelletti, S., Piacentino, D., Sani, G., & Aromatario, M. (2015). Caffeine: cognitive and physical performance enhancer or psychoactive drug?. Current neuropharmacology, 13(1), 71–88. https://doi.org/10.2174/1570159X13666141210215655
[3]
Figueroa, A., Wong, A., Jaime, S. J., & Gonzales, J. U. (2017). Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Current opinion in clinical nutrition and metabolic care, 20(1), 92–98. https://doi.org/10.1097/MCO.00000000000
[4]
Caffeine. (2021). In Drugs and Lactation Database (LactMed). National Library of Medicine (US).
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