11 best pre-workout supplements for women in 2025
If our TikTok algorithm is anything to go by, we're all re-entering our fitness era, smashing out marathons, triathlons and Hyrox races. But these endurance sports require and intense energy output — hence our sudden interest in the best pre-workout supplements.
But if you've heard the rumours about intense doses of caffeine and that tingly side-effect, they can seem a little scary. Luckily, we — a team of GLAMOUR editors and experts — are keen to set the record straight, while also recommending some of their personal favourites.
“A pre-workout supplement is formulated to boost performance and energy levels during exercise,” details registered performance nutritionist, Faye Townsend. "They come in various forms, like powders, capsules, or drinks. Common ingredients found in pre-workout supplements include caffeine, beta-alanine, creatine, branched-chain amino acids, electrolytes, and B vitamins." Essentially, they're an alternative to energy drinks and multiple cups of coffee that may boost your performance.
Now you're up to speed, let's deep dive into some of our favourites, including best-selling powders, capsules and even energy-boosting waters. Plus, we've answered all those common FAQs so you're fully informed. You're welcome.
SKIP TO: The different types of pre-workout | When is the best time to take pre-workout? | What is the best pre-workout supplement for endurance athletes? | Will I feel a tingling sensation after taking pre-workout? | How we test pre-workout supplements |
Brain fog? I don't know her.
Please note: pre-workout supplements should be taken in conjunction with a healthy, balanced diet. Seek the advice of your GP or a qualified healthcare professional if you have any questions.
- Faye Townsend, Registered Performance Nutritionist.
- James Aitken, Head of Product at Crazy Nutrition.
- Hannah Norris, Nutritionist at Upbeat Drinks.
The different types of pre-workout:
| Caffeinated pre-workout | “Typically most pre-workout supplements will include caffeine, beta-alanine, creatine, B vitamins and a range of amino acids,” says Aitken. “Caffeine helps to increase alertness and improve concentration – also increasing endurance performance and reducing perceived effort.” |
| Caffeine-free pre-workout | For those who can't or don't want caffeine, some pre-workouts are formulated without it. Instead, they might include amino acids ‚ the building blocks of proteins — that can help to reduce lactic acid accumulation in the muscles, helping you train for longer,” says Aitken.Other ingredients include creatine and B vitamins. “Creatine increases physical performance in successive bursts of short-term, high-intensity exercise,” he adds. “B-vitamins will reduce fatigue, protect the cells from oxidative stress and aid normal psychological function.” |
| Pre-workout drinks | Either pre-mixed or available as a powder to mix with water, these are super quick to grab before the gym and allow you to alter your dose as needed. |
| Pre-workout capsules | These are capsules that contain all the same ingredients as a pre-workout drink but just need to be swallowed with water. Simple! |
Since 2023, a team of GLAMOUR editors, alongside freelancers Chloe Gray and Alice Barraclough, have prioritised trialling a host of pre-workout supplements to identify the very best. Each was asked to consider each pre-workout's ease of use, efficacy — did they notice a difference in their energy levels and performance — taste and value for money. But, because we're all different in terms of our tastes and priorities, we also trawled the customer reviews for key pros and cons.
Ahead, the best pre-workout products for 2025, approved by GLAMOUR editors:
- Type: Capsule.
- Key ingredients: Caffeine, green tea extract, B vitamins.
- Amount of caffeine: 300mg.
- Flavours: None.
Why we love it: Designed to optimise performance by reducing tiredness and fatigue, this (super convenient) capsule comes pre-packed with 15 of the most tried and tested ingredients, including amino acids, vitamins and minerals. Specifically, caffeine, green tea extra — which, FYI, can improve your body's ability to process carbohydrates — and B vitamins. Take one to three capsules daily.
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- Type: Powder.
- Key ingredients: Coffee and mushrooms.
- Amount of caffeine: Innermost don't specify the amount but says it is ‘moderate’ and lower than a normal mug of coffee.
- Flavours: Coffee.
Why we love it: “For those looking for a jittery-free caffeine that leaves them calm and focused rather than bouncing off the walls, this blend is a great place to start. Packed with six types of mushrooms, including shiitake and reishi, which are shown to reduce stress and improve energy, this is coffee without the crash. Perfect for workouts where the goal isn't just to go as hard as possible but to elicit full control over your body — like Pilates.”
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- Type: Powder.
- Key ingredients: Amino acids, caffeine, and vitamins.
- Flavour: Lemon.
Why we love it: FoodSpring's Energy Aminos is a plant-based supplement, ideal for anyone looking to boost their energy and improve workout performance. The formula contains a mix of essential amino acids, caffeine, vitamins and natural plant extracts such as guarana and pepper extract. Each tub includes a measuring spoon so you can get the right dose every time and give your workouts that extra kick.
Save when you shop for the best pre-workout supplements with these Amazon discount codes.
- Type: Powder.
- Key ingredients: EnXtra, creatine, beta alanine beta, caffeine, Vitamin C, B6, B9 and B12.
- Amount of caffeine: 200mg.
- Flavours: Blue Raspberry Juice, Fruit Punch.
Why we love it: The USP of Protein Works' scientifically backed pre-workout? The fact that it's infused with research-level doses of each energu-boosting ingredient, rather than the minimum levels required. This includes EnXtra, shown to heighten the effects of caffeine, as well as creatine, beta alanine beta and added vitamins. Even better news: This one's suitable for both vegans and vegetarians, plus it tastes delish, being super smooth and not too sweet. To serve, simply add four scoops (roughly 12g) to 350ml of chilled water and shake for 10 seconds, before enjoying 30 minutes before your workout.
- Type: Powder.
- Key ingredients: Amino acids, green coffee powder, natural caffeine and flavours.
- Amount of caffeine: 300mg.
- Flavours: Blue Raspberry Fizz, Orange Mango Soda, Sour Apples, Sour Watermelon, and strawberry.
Why we love it: “MyProtein is one of the most-loved supplement stores for a reason: great quality products at a good price. This pre-workout is no different. Packed with caffeine (we recommend a half scoop for beginners), it's a simple-to-use product that packs an energising punch. Don't believe us? The hilarious reviews on the site claim it's helped them ‘run to Windsor’ because they had so much energy and ‘swam the English Channel with a fridge on my back’.”
Save when you shop for the best pre-workout supplements with these Myprotein discount codes.
- Type: Drink.
- Key ingredients: vitamin B12, folic acid, magnesium and zinc.
- Flavour: pineapple and wild strawberry.
Why we love it: Hailing from Sweden, Vitamin Well recently launched in the UK and is a functional drink – fortified with vitamins and minerals – developed as a smart and healthy alternative to sodas, juices and sugary drinks. The ‘Elevate’ water comes in a sweet strawberry flavour and contains vitamin B12, folic acid and magnesium – all of which help reduce fatigue and exhaustion (so great for taking pre-workout).
- Type: Powder.
- Key ingredients: BCAAs, citrulline malate, caffeine, vitamin B complex.
- Flavour: Pineapple.
Why we love it: Innermost’s The Energy Booster is designed specifically as a pre-workout – which means it’s filled with ingredients (with added BCAAs) to hype you up and make sure you’re not running on empty. Simply add 10g (2 rounded teaspoons) to 400 ml of cold water and shake until dissolved. In a super sweet pineapple flavour (do water down if you find it too sweet), this pre-workout is made to raise energy, improve stamina and help push yourself that little bit further.
Nespresso Stormio Boost Vertuo Coffee+ Capsule
- Type: Drink.
- Key ingredients: Coffee.
- Amount of caffeine: 200mg.
- Flavours: Slow-roasted Nicaraguan and Guatemalan coffees with cereal, spicy and woody notes.
Why we love it: “Did you know Nespresso has a ‘Boost’ range that packs extra caffeine into your favourite coffee pods? The Stormio range, which tastes just like the regular, smooth, creamy Nespresso, has an extra 40mg of caffeine per cup, making it perfect for your pre-workout coffee. This is my particular go-to; coffee has so many health benefits and tastes delicious, so, for me, there's no need for a specific pre-workout when I can make a frothy, energising flat white.”
Save when you shop for the best pre-workout supplements with these Nespresso discount codes.
Crazy Nutrition Intensive Pre-Train
- Type: Powder.
- Key ingredients: Citrulline malate, beta-alanine, betaine anhydrous, l-tyrosine, taurine, l-arginine, vitamin C.
- Flavour: Fruit punch.
Why we love it: Marketed towards Cross Fit athletes, bodybuilders and serious gym goers, this pre-workout supplement is ideal for those wanting a hit of energy before practising those weighted deadlifts, squats and bench presses. Featuring 19 ingredients – including caffeine (although not in the green apple flavour) – these fruity-flavoured drinks can help to take your training up a notch.
Exalt Higher Energy Natural Caffeine Pressed Juice
- Type: Drink.
- Key ingredients: Fruit, vegetables and an energy blend made of beetroot, natural coffee, guarana seed, kola nut and more.
- Amount of caffeine: 150mg.
- Flavours: A blend of cherries, pomegranate, apple, plus a little chilli and ginger for a kick.
Why we love it: "The combination of coffee, guarana seed and kola nut gives this drink a natural caffeine boost. Taking beetroot pre-workout is also associated with a host of benefits as it's packed with nitrates that can improve power, endurance and recovery. As this drink is packed with fruit and veg, it's also a great source of natural carbohydrates that can be used to fuel your body during training."
- Type: Drink.
- Key ingredients: Coconut water, agave syrup, amino acids.
- Amount of caffeine: None.
- Flavours: Golden Mango, Blood Orange or Fresh Lime & Mint.
Why we love it: “Athletes who need fuel and energy before training but don't like coffee will love this pre-workout drink from Perple (the name is a hybrid of performance and pleasure, which is exactly what this drink gives). Developed at the University of Oxford and tested by Informed Sport, this drink gives you energy and aids recovery thanks to the amino acids, while the agave and brown rice syrups give you enough carbs to push through intense sessions. Coconut water is also packed with electrolytes to keep you hydrated during sweaty sessions.”
When is the best time to take pre-workout?
This depends on what pre-workout supplement you're taking and your metabolism. Drinks tend to digest faster than a capsule, while people with a speedy metabolism may experience the energy boost faster than those whose digestive system is slower. On average, it's recommended you take a pre-workout powder 20 to 30 minutes before training, while a capsule is best taken up to an hour before your workout.
"Pre-workout supplements are typically best taken 30 to 60 minutes before exercise to
allow the ingredients to be absorbed and take effect," details Townsend. “It's advised not to take anything with caffeine later in the day to prevent interference with sleep patterns.”
Load up on this essential macronutrient.
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“With pre-workouts and any product containing caffeine, it’s important to be aware of your overall daily intake,” urges Aitken. “A typical dose of caffeine in pre-workout supplements is between 150 and 200mg, while the recommended daily intake is 200mg. It’s important you don’t take any other products containing caffeine whilst on a pre-workout.”
Norris agrees: “Too much caffeine (or other stimulants) can cause sleep issues and insomnia, headache, excessive sweating and at worst cause heart palpitations and tremors, heart issues, anxiety."
Townsend recommends: "Individuals with cardiovascular issues, high blood pressure, or other health conditions should avoid pre-workouts or consult healthcare professionals
before use. And always check for potential interactions with medications or other supplements.
“Also, be aware that pre-workouts should not replace food, especially carbohydrates, as the primary fuel source for workouts.”
What is the best pre-workout supplement for endurance athletes?
Endurance athletes need plenty of fuel to get through gruelling long sessions - and that's why the best pre-workout is simply food. “It's rare for me to recommend pre-workout supplements to athletes. Instead, I advocate for natural sources of energy and nutrition,” says Townsend.
“Focus on getting sufficient carbohydrates, which are the body's main energy source. Consuming a carbohydrate-rich meal two to four hours or a snack one to two hours before exercising provides sustained energy without relying on supplements. For improved energy, also make sure you're hydrated. Water or electrolyte drinks make great pre-workouts.”
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Will I feel a tingling sensation after taking pre-workout?
Some pre-workouts have been associated with prompting a jittery or tingling sensation. “This is due to the beta-alanine — an amino acid, which may cause a harmless tingling sensation known as paresthesia, which typically diminishes over time, and caffeine," Townsend continues. “Higher doses can induce jitteriness, anxiety, and an elevated heart rate.”
We recommend being aware of how pre-workout makes you feel and stopping use if it causes any distress or discomfort.
