Pre-workouts don’t change accordingly for men or women. It’s just different types of training require different amounts of energy. To know the best pre workout for women, keep reading. If you aren’t interested in knowing the process and facts about pre-workouts, you can skip to the good part, i.e., the best pre-workout supplements and food sources.
The best way to mitigate a tough day is by performing an intense workout session. Likewise, we can start a better day by having an intense workout session in the morning. To complete this killer session, it is necessary to consume the right and adequate pre-workout.
Pre-workout foods can be taken twice before a workout session. Pre-workout meal and pre-workout snack. They are also called Simple Carbs and Complex Carbs.
1. Simple Carbs
Simple Carbs are pre-workout snacks. These foods take only 30-60 minutes to digest and provide immediate energy for the workouts. They are also called quick carbs due to rapid digestion. These foods are rich in sugar and act as the best pre workout for women.
Here are some of the Simple Carbs that you can use as your natural pre-workout snack:
- Whole grain
- Fruit Juice
- Peanut Butter
- Fruits like Berries and Green apple
2. Complex Carbs
Complex Carbs are pre-workout meals. These foods take 2-3 hours to digest. Therefore, it is better to consume these before that time. These foods are also called slow carbs due to their longer digestion time. These foods are rich in starch and contain high fiber, which provides energy for high-intensity exercise performance.
- Protein Shake
- Brown Rice
- Nutrition bar
You can prepare your own pre workout meal by combining these foods and other natural ingredients.
If you think consuming pre workout supplements is adequate for your workout session, you are wrong. As mentioned before, supplements are just an additional intake. You need to meet your nutritional needs. Therefore, simple and complex are very important.
Continue reading to learn about Pre-workout supplements.
3. What are Pre-Workout Supplements?
Pre-workout supplements are a rich and easy source of protein. They also contain essential amino acids necessary for bodybuilding. They help to improve exercise performance and increase muscle growth. They also help in mental stimulation, and muscle endurance and reduce muscle fatigue. They can greatly help you in achieving your fitness goals.
Pre-workout supplements act as an energy booster for intense workouts like HIT workouts. HIT workouts involve high athletic performance, which requires more energy and endurance.
Pre-workout supplements are consumed for better blood flow, increased lean muscle mass, reduced muscle recovery time, and improved overall workout performance.
4. What to Know Before Consuming Pre-Workout Supplements?
Before you get excited about taking pre-workout supplements, there are several things you need to know. This information is particularly for newbies who will purchase their first-ever pre-workout product. Supplements aren’t food. They are just additional intake of nutrients that are scarcely available.
You should meet your body’s nutritional requirements before you start using pre-workout supplements. You can’t replace food with supplements. The foremost concern in being an athlete is to consume a well-balanced diet.
It is important to measure the amount of powder you intake daily, and you need to know the compatible amount your body can adapt to.
4.1 Common Pre-Workout Ingredients in Supplements
Most pre-workout supplements contain Caffeine, a natural stimulant used to stay active by stimulating the central nervous system. It acts as an energy boost.
It increases cognitive function, memory performance, and reaction times. Caffeine is widely consumed to reduce fatigue and muscle soreness and to stay awake.
Caffeine effects may last up to 6 hours. So, if you are not a regular coffee drinker, I suggest you take Caffeine free pre-workout, or you can consume normal pre-workout supplements in smaller amounts than usual.
Professional bodybuilders and athletes have a knack for consuming a sachet of coffee powder with a sip of water right before the workout session. This stimulates the nervous system instantly and keeps the athletes hyperactive.
Caffeine is present more in tea, coffee, and energy drinks containing caffeine. Green tea extract is also a considerable source of caffeine. It also helps to lose weight. Some of the best pre workout for women usually contain caffeine.
It is safe to consume up to 400 milligrams of caffeine every day.
4.1.2 BCCA – Branched Chain Amino Acids
BCCA is present in many pre-workout supplements. It includes three different amino acids which are highly present in protein-rich food. The three dfferent amino acids present in BCCA are leucine, isoleucine, and valine.
Branched-chain amino acids help to combat muscle fatigue, influence to repair of muscle tissue, and, most importantly, serve as a great source to increase muscle mass. It also helps repair muscle tissues that are affected during the workout session.
It is essential to note the amount of BCCA you consume daily because it takes up to 8 weeks to let out 55% of the supplement stored in your body. It is advised to consume up to 20 grams of BCCA every day. Some of the best pre workout for women usually contain BCCA.
Whey, eggs, chicken, fish, and other protein-rich foods are great sources of BCCA.
L-Citrulline is also an amino acid that produces nitric acid. Nitric acid improves blood flow, resulting in a better flow of oxygen and other nutrients to the muscles. This helps in muscle building and also boosts muscle growth. It is necessary to cause better body pump.
L-Citrulline is found to be beneficial for heart health and improves blood flow. It helps to improve cardiovascular health and improve performance in cardiovascular exercises. It also helps to lose weight.
Some of the best pre workout for women usually contain L-Citrulline. It is advised to take 6-8 grams of L-Citrulline per day.
Watermelon is a good source of L-Citrulline. L-Citrulline is also known as watermelon extract.
Beta-alanine is one of the essential amino acids and is present in most pre-workout supplements. It vitally helps in building muscle mass. They reduce the exhaustion time, which means they produce more stamina for high-intensity and endurance exercises. It is shown to be reducing muscle fatigue.
It reduces the acidity in the muscles during workouts which helps to enhance performance in short-duration high-intensity exercise.
Various tests on athletes have proven better workout performance and increased energy for endurance exercise.
Meat and fish are great sources of beta-alanine.
Some of the best pre workout for women usually contain Beta-alanine. It is advised to 2-5 grams of beta-alanine every day.
Other ingredients include Creatine monohydrate, Vitamin B, Vitamin C, etc. All these ingredients improve performance and muscle endurance, serving as an energy boost. The pre-workout supplement also includes artificial sweeteners to give a better taste.
5. Effects of Pre-Workout Supplements
Pre-workout supplements are safe, but they shouldn’t be considered reliable. Even though they are natural ingredients, they are still manufactured through an artificial process. It is recommended not to consume pre-workout supplements every day.
They provide a wide range of benefits such as better blood flow to the muscles, increased muscle growth, reduced muscle soreness, and enhanced overall performance.
There are certain things to be noted. Supplements are considered safe when they are certified by third-party testing. This ensures the potency and accuracy of the contents of the supplements.
Once you find out if the supplement is verified by third-party testing, check the content of the ingredients. Supplements containing excess caffeine lead to health issues like high blood pressure and disturbed sleep and also cause stress. These result in mental health issues.
Artificial sweeteners aren’t easygoing with all people. So, check the content of artificial sweeteners on the label because they might cause digestive issues and can disturb your workout session.
6. Best Pre Workout for Women
Knowing the best and most suitable supplement for your body according to your health and fitness goals is important. There are a lot of scams these days in supplements. Therefore, it is necessary to choose certified supplements.
The trustworthy supplements are verified by third-party testing. It is also important to check the label to see if all the ingredients meet the conditions of the International Society of Sports Nutrition Position Stand.
Here are some high-rated supplements that serve as the best pre workout for women.
6.1 Legion Pulse Natural Pre-Workout
Legion is a 100% natural pre-workout powder. It boosts energy and improves focus before the workout. It contains L-Citrulline, Beta-alanine, creatine, and caffeine. It increases strength and endurance and helps to boost muscle growth.
You can add a scoop of Legion Pulse Pre-Workout powder with a shaker full of water. This serves as a great pre-workout drink for athletes and fitness professionals.
This is one of the best-tasting pre-workout since multiple flavors are available such as Fruit punch, Blue Raspberry, Green Apple, Grape, Watermelon, Caffeine free tropical punch, and Pink lemonade flavor. The price is $39.97 (%2.01/ounce).
6.2 Naked Energy Natural Pure Pre-Workout Formula
Naked energy natural pre-workout powder is a vegan-friendly dietary supplement. It contains no added sugars or sweeteners. Hence, it does not provide a flavourful taste. This serves as an effective pre-workout supplement for women.
It serves the maximum nutrition of other pre-workout supplements. It contains high amounts of Vitamin C, Vitamin B3, Vitamin B6, Folate, Vitamin B12, Calcium, Caffeine, and Creatine.
All Naked Nutrition products are third-party tested and are safe to use. It is considered to be one of the best pre workout for women. The price of Naked Energy Natural Pure Pre-Workout is $44.99.
6.3 Pre-Kaged Premium Pre-Workout
Pre-Kaged contains the highest quality sports nutrition ingredients. It is third-party tested and considered to be safe for all. It has been reviewed for 5 stars across the world.
It does not include any artificial sweetening agents or colors. Since it contains only 1 gram of sugar, it is a great choice for people working on weight loss. It is also a vegan supplement.
It contains various ingredients like high organic caffeine, L-Citrulline, Beta-alanine, BCCA, and antioxidants from fruits and vegetables. It is available in different flavors like Grape, Orange Krush, Berry Blast, Pink Lemonade, Fruit Punch, Krisp Apple, and Cherry Bomb.
Pre-Kaged is widely used by bodybuilders and powerlifters who aim to lift heavy weights and work out for longer. It accompanies for a huge pump.
The price of Pre-Kaged Premium Pre-Workout is $44.99.
6.4 Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition is one of the leading dietary supplement providers. Optimum Nutrition Gold Standard Pre-Workout is a high-quality pre-workout, rich in Vitamin D and increases immunity. It also contains a maximum consumable amount of caffeine, allowing our body and mind to be hyperactive.
It also contains Creatine, Beta-alanine, and L-Citrulline helping to improve overall performance. It provides killer energy for a high-intensity exercise session. Optimum Nutrition Gold Standard Pre-Workout is considered to be the best pre-workout supplement.
There are 4 different flavors available Blueberry Lemonade, Watermelon, Green apple, and fruit punch flavor. The price is $32 – $34, varying on the flavors.
6.5 Pre Lab Pro Next Gen Pre-Workout Formula
This pre-workout supplement is rich in beetroot extract and supplies blood flow throughout the body. It provides more energy than most supplements. They serve as a good option for track athletes. This pre-workout enhances strength training performances.
It also contains L-Citrulline, which helps muscle recovery and greatly reduces muscle fatigue. The positive responses to performance, strength, energy, and recovery are clinically shown. It contains caffeine to increase cognitive function.
It offers only one flavor, i.e., natural berry flavor. A combination of strawberry and blackberry induces this. The price is $42.
6.6 Shifted Premium Pre-Workout Powder
Shifted premium pre-workout is a gluten-free supplement. It doesn’t include any artificial fillers or sweeteners. It is formulated with high-grade ingredients like Caffeine, Beetroot extract, Creatine Monohydrate, L-Citrulline, Beta-alanine, L-Theanine, and other ingredients.
It provides a wide range of benefits like intense focus and produces more energy to smash a hardcore workout session. It helps to lift heavier and last longer for HIT workouts. It is very effective in muscle growth and muscle recovery. It is considered to be an all-in-one pre-workout drink.
It is considered to be one of the cheapest and best pre-workout supplements. This is the best pre workout for women aiming for weight loss transformation. It is available in two different flavors: Tropical and Berry. Both flavors cost $29.99.
These six supplements are some of the best pre workout for women and are considered safe.
7. Benefits of Pre-Workout Supplements for Women
A wider range of benefits can be obtained by consuming pre-workouts. Various Sports Nutrition brands are available in the market from which people can find their desirable and suitable supplements. They can choose based on flavors and their body conditions.
Most pre-workout supplements contain caffeine which increases the cognitive function of the brain. It also helps in increasing focus and keeps you motivated to do better throughout the workout session. It triggers the nervous system to be more alert.
It is clinically proven to enhance athletes’ performances and helps in weight loss transformations. People who consume pre-workout are more effective during their workout sessions and more determined to beat their PR than non-consumers.
Women can consume pre-workout during periods if they wish to exercise.
Pre-workouts help in muscle recovery, reduce fatigue and improve muscle growth. It also helps to improve mood, and exercises give a sense of satisfaction. Therefore, it makes people happy and feels active for the rest of the day.
8. Is it safe to consume Pre-Workout Supplements?
Before you look forward to buying the best pre workout for women, it is necessary to know well about your medical conditions. Some women’s bodies wouldn’t adapt to the contents of the supplements.
As long as the consumption amount is checked, there can be no discomfort or issues. Supplements are safe to consume. It’s just a matter of adaptability to your body system.
All supplements that are Third-party tested and approved by ISSN(International Society of Sports Nutrition) are considered to be safe.
9. Pre-Workout Supplement vs. Post-Workout Supplement
Pre-workout supplements are consumed before workout sessions to provide the energy to perform intense workouts. Most Pre-workouts contain caffeine to increase focus.
Whereas, Post-workout supplements are consumed after workout sessions to provide the required protein for the damaged muscle tissues and help in muscle recovery. This is greatly used to increase gains.
Post-workout supplements contain protein in the maximum amount. Protein acts as a binding material for muscle tissues. During exercises, particularly in weight training, muscle tissues are damaged due to contraction. Repairing these muscle tissues is called muscle recovery.
We will come up with another article to know in detail about how post-workout supplements work. What do they contain? What are the food sources that act as post-workout meals? What are the best post-workout supplements available in the market?
Good luck with your fitness goals. Hit the gym. Stay motivated and disciplined.
Comment which supplement you do consider the best pre workout for women.