Table of Contents
Table of Contents
The use of pre-workout supplements is a growing trend among athletes and the layperson when it comes to fitness. Recently, we have also seen a rise in the use of pre-workout supplements among women.
While most products typically contain caffeine and other stimulants, consumption of these can lead to undesirable effects—like jitteriness, anxiety, irritable bowel syndrome, acid reflux, sleep disorders, and hormonal imbalance. Because of this, there has been a push for the use of caffeine-free or stimulant-free supplements as a means of providing the same effects of stimulant pre-workouts without the negative symptoms. With current literature supporting this claim, women now have more options for natural and healthy supplements to maximize their fitness.
“Pre-workout” supplements are known as supplements (usually in powder form, but also seen in tablets, chewable gummies, and even pre-mixed energy drinks) that are typically consumed before a workout, hence the name. They are usually intended to provide an immediate boost of energy, focus, and endurance, leading to an increase in the individual's performance.
Most pre-workout products are multi-ingredient (MIPS) in nature and can often contain as many as three or four different supplements, including but not limited to amino acids, beta-alanine, creatine, hydroxymethylbutyrate, and nitric oxide precursors. These supplements are increasingly common, and this growing trend has led to increased use among athletes, fitness enthusiasts, and the general public alike. Studies have shown an increased use among women as well.
A key component typically seen in pre-workout supplements is caffeine. This is thought to be the source of the supposed “energy boost” in most products. And while caffeine is a well-known and widely studied ingredient in pre-workouts and other supplements, not all individuals tolerate or even enjoy its use.
It’s known that caffeine ingestion can cause a variety of unwanted effects, such as:
Specifically in women, caffeine can lead to hormonal imbalances (such as dysregulation in estrogen levels leading to menstrual dysfunction) and can affect bone health, leading to an increase in the already prevalent risk of osteoporosis among women.
Because of this, many women are choosing to utilize caffeine-free supplements for a “more natural and steadier boost.” These “stimulant-free” supplements are thought to provide similar performance benefits compared to caffeine-containing products. The rising use of caffeine-free performance products demonstrates a shift toward safer, non-stimulant options without the undesirable effects associated with caffeine use.
Pre-workout products that are caffeine-free typically require a multi-ingredient formula for performance boosts. One such vital ingredient is nitric oxide (NO) precursors, like L-arginine and L-citrulline. Both L-arginine and L-citrulline are converted to NO once in the body. NO functions by relaxing the muscles within the walls of blood vessels, leading to expansion of vessels and increased blood flow. This causes increased circulation, leading to oxygen and nutrients being shuttled to the muscles during workouts.
Beta-alanine is also another supplement that can be found in non-stimulant products. It functions by delaying rises in lactate, slowing muscle fatigue. This allows for increased performance and sustained workouts.
If you are looking for better endurance and sustained energy, consider nitric oxide precursors or beta-alanine, or maybe both.
Creatine, often thought to be one of the well-known and studied supplements, is typically seen in caffeine-free pre-workout formulas. It functions by increasing adenosine triphosphate (ATP), the energy source within cells. During strenuous exercise and workouts, ATP is swiftly utilized.
Creatine, in particular, is known to be hydrophilic—meaning it has a strong affinity for water. Creatine works by entering your muscles and allowing more water to be drawn in, making them larger and stronger.
Supplementation with creatine helps to regenerate energy stores in the muscles, allowing for sustained strength and power, and allowing for enhanced performance during workouts.
If your goal is primarily fat burning, you may want to consider a formula containing carnitine. Carnitine is responsible for producing in your cells, which burn the fats to create energy your body can use.
Another non-stimulant supplement is beta-hydroxy-methylbutyrate (HMB). HMB, an amino acid metabolite, is often used as a supplement to improve muscle strength while reducing protein breakdown during intense workouts. It has also been linked to increased muscle mass; however, studies suggest the benefits are small. If your goal is muscle building, the use of HMB or creatine could be useful.
The effects of pre-workout supplements have been widely studied and demonstrated, particularly in women. The authors of a study conducted in 2018 set out to assess the effects of MIPS on energy expenditure and overall performance amongst active women. The study showed significant acute effects in women taking MIPS versus those on a placebo. Specifically, the use of pre-workout led to increased energy and metabolism and increased strength (demonstrated by increased bench repetitions to failure in the women taking MIPS), and some women notice an increase in focus. Alternatively, there were safety issues noted. The use of MIPS demonstrated a notable change in blood pressure, with women taking the supplement presenting with increased diastolic blood pressure.
Results like this have prompted the need for more focus on the effects of caffeine vs non-caffeine on performance in women. In 2022, a study was conducted to look at the effects of MIPS containing caffeine compared to those without caffeine. The idea was similar to the prior study, except participants were either given a stimulant pre-workout (+caffeine), a stimulant-free pre-workout (-caffeine), or a placebo. Ultimately, the study showed significant differences in strength, performance, and subjective aspects (e.g., increased focus and energy, decreased fatigue) with the use of stimulant and stimulant-free pre-workout compared to the placebo. However, the study showed that there were no significant differences in subjective feelings or performance outcomes when comparing caffeine-containing supplements to caffeine-free supplements.
There have also been studies examining the effects of other stimulants in pre-workout formulas. One such stimulant is synephrine. Synephrine is a natural chemical found in the peel of bitter oranges and has a molecular structure like catecholamines, meaning it can mimic epinephrine within the body. In 2017, a study published in the Journal of International Society of Sports Nutrition looked at the immediate effects of pre-workout supplements with synephrine and without synephrine. And like the 2022 study, there were no significant differences noted in performance and energy responses with or without the use of synephrine, further demonstrating evidence that caffeine-free and stimulant-free supplements alike can be as effective stimulant stimulant-containing products, sans the undesirable effects.
When choosing the best pre-workout formula, it is important for women to do their due diligence. However, some of the most frequent questions asked are “Where do I start?” “What makes this product better than the other?” or “Is this supplement safe?” When answering these questions, it is crucial to thoroughly evaluate the ingredients to examine the quality of the supplement.
When searching for pre-workouts, the fewer additives and the more natural ingredients, the better. Avoiding formulas with gums, fillers, binders, and anti-caking agents is important since they can cause digestive problems. Reviewing the ingredients is also key because everyone tolerates supplements differently. A thorough check of the ingredients can help to prevent unwanted reactions in the setting of known or unknown allergies or intolerances.
You should also think about what supplement form is best for you. As mentioned before, pre-workouts can be found in powder form, tablets, capsules, chewables, and even pre-mixed drinks. However, there is no evidence showing a significant difference between forms—it all depends on your preference for ingestion.
Examining your fitness goals is also key in choosing the right pre-workout. Every ingredient in a pre-workout formula has different effects on the body for your overall fitness. For example:
Caffeine-free pre-workout supplements help women address their specific health concerns about how caffeine affects their hormones, sleep patterns, digestive system, and bone density. The same performance improvements from caffeine-based products can be achieved through multi-ingredient formulas that deliver targeted benefits without common side effects.
Research evidence shows that stimulant-free pre-workout supplements deliver equivalent performance results to traditional stimulant-based pre-workouts. The combination of nitric oxide precursors with creatine, beta-alanine, and amino acids creates a balanced, sustainable exercise boost through their targeted effects on circulation, muscle performance, and mental clarity. The evidence shows that successful supplementation can be achieved through multiple ingredients instead of depending on a single stimulant.
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