There are hundreds, if not thousands, of pre workouts for women on the market all proclaiming to maximize your performance and results. But given that the supplement industry isn’t closely regulated, it can be hard to decide which supplements are worthwhile. The good news is, there is science to back that certain ingredients can, in fact, boost performance, but even so, they’e not necessary for every person or workout. “There are countless types of pre workout supplement options available, and what’s in them varies. They’re not necessary for everyone, particularly not for people engaging in lower-intensity workouts,” says Jordan Hill, M.C.D., R.D., C.S.S.D., a registered dietitian with Top Nutrition Coaching.

If you’re working toward a specific fitness goal, like increasing muscle mass, or completing an athletic event, pre workout may help give you a boost during your workouts to help you get there. That said, Hill emphasizes that supplements should always be used as supplements to a well-rounded diet, and not a replacement for a well-balanced diet. “Without proper nutrition—balanced meals and appropriate timing—supplements won’t deliver results to their full potential. It’s important to have food as the foundation and then you can bring in supplements to augment what you’re already getting through food,” she says.

Hill points to caffeine, creatine, beta-alanine, BCAAs (branched-chain amino acids), nitric acid precursors including L-citrulline and nitrates as common, science-backed ingredients. And while many supplements are specifically marketed to women, you shouldn’t feel limited to selecting pre workouts for women because there’s not much research available to distinguish what supplements might be better suited for a woman or a man. “The majority of supplement research (and sports nutrition research, in general) has been done with male subjects,” Hill says. “More research would be needed to define any potential differences in the pre-workout needs of women versus men.” In other words, if you find a pre workout you love, and it’s geared to guys? Don’t sweat it. Or rather, do sweat it—enjoy the supplement and reap the benefits it offers.

Meet the Experts: Jordan Hill, M.C.D., R.D., C.S.S.D., is a registered dietitian and nutrition coach with Top Nutrition Coaching. Mary Wirtz, M.S., R.D.N., C.S.S.D., is a registered dietitian and consultant to Mom Loves Best.

Our top picks

Based on feedback from our experts and confirmation from third-party testing organizations, consider picking up one of the following best pre workouts for women.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

Optimum Nutrition

amazon.com

$31.74

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Optimum Nutrition’s Gold Standard Pre-Workout has a wide range of the ingredients suggested by Hill, including caffeine, creatine, and beta-alanine. “Caffeine triggers the hormone epinephrine, which may result in improved muscle contraction and may reduce perceived exertion, making the effort of the movement seem easier,” explains Hill. “Caffeine can be beneficial for endurance training, resistance training, and shorter term, but higher intensity exercise.”

This supplement is also highly popular with reviewers having amassed more than 28,000 5-star ratings on Amazon.

Legion Athletics

amazon.com

$39.97

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Legion’s Pulse Pre Workout has been third-party tested by NSF, so if you plan to compete in athletic events, you can feel confident the product contains only the ingredients listed on the label. This all-natural supplement includes beta-alanine and the nitric oxide precursor, L-citrulline to help improve your workout performance.

“Nitric oxide precursors like L-citrulline and nitrates are common in pre-workouts. When nitric oxide production is augmented through these precursors, blood flow and oxygen consumption is regulated more favorably, resulting in prolonged time to exhaustion and improved heart function during exercise. Nitric oxide precursors appear to be beneficial for the recreational or competitive athlete rather than the elite athlete,” says Hill.

Kaged Muscle

amazon.com

$44.99

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Kaged’s Pre-Kaged pre workout may be a little more expensive than some of the other products out there, but it’s a good option for strength and power-requiring workouts thanks to its ingredients list that includes creatine, caffeine, several different nitric oxide precursors, and BCAAs.

“Creatine may improve overall performance so you can train harder, which in turn can support muscle growth. Creatine can be beneficial for strength and power training, interval or sprint training, as well as any sport that requires these types of movements, like soccer, basketball, or tennis,” Hill says.

Klean ATHLETE

amazon.com

$42.50

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Wirtz recommends this product for its simple ingredients: “Klean pre-workout offers caffeine derived from coffee bean extract in addition to beetroot extract.” And if you weren’t aware, beetroot is full of nitrates, which is a nitric oxide precursor. The combination of caffeine and beetroot extract makes this an ideal supplement to take before endurance-focused workouts.

The cost is a little higher than some on the list, but you can also feel confident that you’re getting what you pay for thanks to the third-party NSF certification.

Garden of Life

amazon.com

$33.99

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For anyone who’s concerned about consuming organic, non-GMO ingredients, Garden of Life’s plant-based energy pre workout is a good option. “It offers a caffeine boost from elderberries in addition to vitamin B12 to energize your workouts,” Wirtz says.

It may not give the “buzz” of some pre workout supplements (often experienced in supplements that contain beta-alanine), but you can feel good about the ingredient list, thanks to a range of third-party certifications. These include the USDA organic certification, the non-GMO certification, and the NSF and informed-choice certifications for supplements.

Alani Nu

amazon.com

$34.79

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The Alani Nu pre-workout is highly rated and reviewed on Amazon, with a vast majority of their reviewers raving about the fun flavors and overall good taste. You can choose from flavor options like Hawaiian Shaved Ice, Mimosa, or Witch’s Brew, just to name a few.

With a combination of caffeine, beta-alanine, and nitric oxide precursors, you can use the pre workout for strength or endurance workouts, although those who are used to high doses of beta-alanine may not get the strength-based workout “pump” they’re hoping for. “Beta-alanine may increase muscle carnosine, which is a buffering agent that may minimize muscle burn, resulting in the ability for prolonged exercise through delaying the onset of neuromuscular fatigue and enhancing time to exhaustion. Beta-alanine can be beneficial for high intensity training,” explains Hill.

NAKED nutrition

amazon.com

$44.99

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For anyone sensitive to caffeine or other stimulants, the Naked Energy Stim Free Pure Pre-Workout Formula just might be the best option. It contains no stimulants, so you don’t have to worry about a jittery or tingly feeling before hitting the gym. This vegan-friendly formula focuses on vitamins and minerals to offer a boost of energy to keep you focused and on top of your game throughout your workout.

Type Zero

amazon.com

$24.95

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It’s not always easy to find vegan-friendly supplements, but this AminoBurn pre-workout from Type Zero features BCAAs that are vegan-friendly. “Branch-chain amino acids (BCAAs) may help reduce fatigue, prevent protein degradation in your muscles, and support muscle protein synthesis when consumed with protein-containing foods or supplements. BCAAs can be beneficial for endurance training,” Hill says.

Cellucor

amazon.com

$18.00

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When you’re looking for a pre-workout on a budget, Cellucor’s C4 Ripped Sport is a good option at almost half the price of some of the more spendy brands. It’s also third-party certified by the NSF and comes highly reviewed on Amazon with more than 10,000 5-star ratings.

With a mix of caffeine, beta-alanine, and nitric oxide precursors, it’s a good option for individuals working on strength or endurance goals.

Proven4 Sport

amazon.com

$37.99

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This NSF-certified pre workout features creatine, caffeine, beta-alanine, and a range of nitric oxide precursors. Together, this combination is ideal for high intensity workouts that require a combination of power, agility, speed, and reaction time.