Pre-workout supplements can make a huge difference to your workout quality and success. They are designed to boost your energy levels, maximise muscle performance and minimise fatigue while training. Women’s supplements can also help you to increase your muscle mass. Don’t be scared of this – more muscle mass will add shape to your arms, take inches from your tummy, and even add some roundness to your bum! Think of it more as a full-body tone-up.
Choosing the right supplement can be overwhelming with all the options available online. That’s why we’ve created a list of the best pre-workout for women on the market, making it easier to find one that suits you.
What is a Pre-Workout?
Pre-workout supplements can benefit athletes and anyone who wants to improve their fitness and look. They come in different forms, such as powders, shakes, pills and snack bars. Typically, they are taken 30-45 minutes before an exercise session to supply the body with the energy and nutrients needed to complete a workout.
The formulations of women’s workout supplements vary from one product to another, depending on their purpose. Pre-workout supplements are designed to help athletes or fitness enthusiasts get the most out of their workouts.
Sarah Lindsay, three-time Olympian, nutritionist and trainer, explains that introducing pre-workouts into your routine can work well “accompanied by good nutrition, restful sleep (and) stress management” – all key components for optimising overall health and reaching personal fitness goals.
Pre-Workout Benefits
Supplements can be helpful for anaerobic training, such as weightlifting and resistance training, as well as aerobic training, such as running, HIIT, and cycling.
The mina benefits are:
- Increased performance
- Increased energy
- Delayed fatigue
Women’s supplements can also give you extra energy before a class you want to crush, and ingredients like caffeine can boost aerobic and anaerobic performance.
They also contain amino acids and vitamins that help with muscle growth and metabolism.
The Best Pre-Workout for Women
1. Creatine
Creatine can be a great supplement for women who want to increase their exercise performance and build lean muscle mass. When taken in the proper dosage, creatine has many proven benefits for both men and women, including enhanced endurance during exercise, boosted energy levels, increased muscle mass, and improved strength and concentration. For women specifically, creatine can help to reduce body fat and improve overall body composition with no bulkiness.
It’s important to consult your doctor to determine what type of supplementation is right for you. It’s best to start with a low dosage (2-5 g) and work your way up while noting potential side effects such as gastrointestinal discomfort or weight gain.
Creatine stacked with SARMs (selective androgen receptor modulators) boosts fat loss and muscle growth, so you can hit your goals that little bit faster. Unlike steroids, SARMs are not harmful to the liver or kidneys and don’t cause water retention or increased body fat. Make sure to buy the purest SARMs UK or worldwide. Ask for purity certificates; avoid them if they don’t supply them.
2. Branched-Chained Amino Acids (BCAAs)
Women who want to optimise strength and health while achieving their desired body shape may find that BCAAs could benefit their nutrition plan. As an essential part of any active lifestyle, BCAA supplementation can help promote muscle protein synthesis, limit muscle breakdown and provide more energy fuel for the muscles during exercise.
On top of that, research suggests that taking BCAAs around workouts can help decrease post-training soreness and fatigue, which is highly beneficial for any physical activity program. High-protein foods like meats, dairy, and eggs are excellent dietary sources of BCAAs; they comprise at least one-third of the amino acids in lean muscle tissue.
3. Protein powders
Protein is an essential macronutrient that can help us build muscle, provide energy and aid in weight loss. While the recommended daily allowance of protein for general health is 0.8g per kg of body weight, studies have suggested that those looking to increase lean muscle mass or lose weight should be consuming between 1.2 and 1.6g per kg – making a protein supplement such as a powder, bar or shake invaluable!
Protein powders are popular as they can easily provide the necessary proteins with minimal effort. Not only does taking protein powder make sure you hit your daily protein target and aid in muscle recovery, but it also helps keep you fuller for longer throughout the day – reducing the desire or needs to snack on unhealthy foods.
Plus, you can get whey-based and vegan protein powders, so there’s something for everyone. Protein powders don’t need to be limited to drinks either – why not try adding some scoop into your morning oats or pancakes for a nutritious start to the day?
4. Caffeine
Caffeine is a popular stimulant that athletes widely use to improve performance. Besides giving you energy, it also reduces fatigue during exercise. Caffeine helps reduce muscular fatigue by maintaining motor-unit firing rates, so you can keep working out as hard as possible. As well as helping you with your performance goals, caffeine can help you lose those extra pounds. When you take caffeine before your workouts, like in a cup of coffee or pre-workout supplement, you’ll take advantage of its fat-burning properties and give yourself an edge.
Working harder for longer means you’ll get more out of every session. If you’re looking for an extra boost while working out, caffeine can help!
5. Beta-alanine
Beta-alanine is an amino acid that can help prevent the build-up of lactic acid in muscle tissue. This allows your muscles to work harder during intense physical activity and delay fatigue, allowing you to train longer. Improving the body’s ability to resist fatigue can improve your weightlifting and high-intensity interval training performance.
However, some individuals may experience a harmless tingling sensation when taking beta-alanine. This occurs due to beta-alanine being absorbed in the stomach giving your body extra energy by raising metabolism and dilating blood vessels, resulting in a “pins and needles” feeling or flushing of the skin.
Generally, this sensation should decrease over time as your body learns to metabolise better and utilise this ingredient. However, some individuals may find this uncomfortable and not wish to take beta-alanine.
Do women need pre-workout supplements?
Pre-workout women’s supplements have become increasingly popular to boost physical performance during training or exercise. However, the truth is that you can use a pre-workout supplement to achieve results. A balanced diet containing all of the nutrients required to support your workout should maximise the gains you get from your workouts. On the other hand, if you do decide to incorporate pre-workout supplements into your routine to get an extra edge, it’s important that you select high-quality products that have undergone third-party testing for safety and purity.
Pre-workouts are generally safe for healthy adults, but caution is still recommended if you take any other medications or suffer from underlying medical conditions. It’s always wise to consult with a healthcare professional before taking any new supplement so that they can advise you on what’s best for your situation.
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