How Much, How Often - Everything You Need to Know About Pre-Workout Supplements for Women
You know how it is. Some days, you’re full of energy and feel that you can take on the world. Other days, you’re dragging a little bit (or a lot) and need extra help getting ready for your workout.
When days like this roll around, it helps to have a supplement that will energize you and help you conquer your training sessions. This is where having a high-quality pre-workout supplement comes in handy.
A lot of women wonder, though, whether or not pre-workout products are safe or a good option for them. They might also have questions about how they’re supposed to use these supplements to see the best results.
If you’ve been curious about pre-workout supplements for women, you’re in the right place. Read on to learn everything you need to know.
What Are the Benefits of Pre-Workout Supplements for Women?
No matter what your goals are, a good pre-workout for women can help you achieve them. Here are some specific benefits women can enjoy when they start using the right pre-workout product:
The most well-known benefit of pre-workout supplementation for women is, of course, increased energy. When you use a pre-workout product, especially one that contains caffeine, you can feel more alert and ready to take on your workout.
It doesn’t matter if you’ve had a long day at work or just need something to get you going before your early morning workout. Either way, supplementation can be very beneficial and will help you push through when you’d rather take it easy or skip training altogether.
Caffeine, which is found in many pre-workout supplements, increases the density of receptors for serotonin, GABA, and acetylcholine. This, in turn, can lead to an elevated mood as well as increased energy.
Exercise already gives you an endorphin boost. However, using a pre-workout supplement before exercising can up the ante and help you feel even happier and more positively about your training session (and life in general).
Improved Workout Performance
When you’re energized, focused, and in a good mood, you can experience a significant improvement in your workout performance. Whether you need to crush some cardio or want to go for a new lifting PR, fueling with some pre-workout can make it easier for you to push yourself a bit farther and see better results from your training.
Faster Weight Loss
For women who are looking to lose weight, using a pre-workout supplement can give you a bit of a metabolism boost. This can help you to burn more calories during and after your workout. We also can’t ignore the fact that pre-workout provides you with more energy, which allows you to train harder and, by default, burn more calories.
It’s important to note that you still need to be in a calorie deficit if you want to lose weight. Pre-workout supplements are not a magic pill that will do the hard work for you. They just provide an extra boost and can be a good addition to an already-dialed-in routine.
Are Pre-Workout Supplements Safe for Women?
Some women wonder whether pre-workout supplements are safe for them. In general, the answer is yes. Most women can use pre-workout products without any negative side effects.
There are some potentially problematic factors that you should keep in mind before you start using pre-workout, though, including the following:
Caffeine, Stress, and Hormones
Overdoing it on a pre-workout that contains caffeine can lead to increased stress and anxiety in some women. This has to do with the fact that excess caffeine can impair the functioning of the hypothalamic-pituitary-adrenal (or HPA) axis, which plays a key role in helping the body to manage and deal with stress.
When you experience HPA axis dysregulation (sometimes referred to as adrenal fatigue) for a prolonged period of time, you may end up with certain hormone imbalances. This includes a decrease in reproductive hormones like progesterone. When these hormones are out of balance, you may experience a variety of symptoms, including acne, fatigue, brain fog, and difficulty getting pregnant.
Caffeine and Pregnancy/Breastfeeding
Speaking of getting pregnant, women who are pregnant or breastfeeding should be careful about stimulant-containing pre-workout, too. When stimulants are consumed in excess, they can lead to pregnancy difficulties. Because caffeine gets into breast milk, it’s also important for breastfeeding women to exercise caution when consuming a supplement that contains it.
Is Caffeine Off-Limits?
This doesn’t mean women can’t ever enjoy a pre-workout drink that contains caffeine. Most women, as long as they stay within certain limits (discussed later on in this post), don’t experience any issues from consuming stimulant-containing pre-workout supplements.
If you’re dealing with a lot of stress, though, or have a history of hormone imbalance issues, it might be worth considering a stimulant-free option. Look for one like Hyde® Max Pump. These supplements are made with Beta-Alanine, L-Tyrosine, and adaptogenic herbs to help balance your hormones and promote better post-workout recovery.
How Much Pre-Workout Should You Use?
The current dietary guidelines for American women state that a maximum of up to 400 milligrams of caffeine per day is considered safe. For women who are pregnant or breastfeeding, it’s recommended to limit caffeine to less than 200 milligrams per day. For reference, an eight-ounce cup of coffee contains about 95 milligrams, and a scoop of Mr. Hyde® Signature contains 196 milligrams.
What does this mean for your pre-workout consumption? How much pre-workout can you safely use to get energized without experiencing any negative effects?
If you’re taking a pre-workout that contains caffeine and want to stay within the guidelines discussed above, always check the label before you add some to your drink. This will let you know how much caffeine you’re getting with each scoop.
In general, it’s a good idea to start with less pre-workout than you think you need. Many women like to use a half a scoop to start and then will add more if they find that doesn’t cut it. This allows you to ease your way in and avoid overdoing it on caffeine (which can cause you to feel jittery or make it hard for you to sleep at night).
If you’re using a stimulant-free pre-workout, you don’t necessarily need to be as conscientious about how much you take if you have concerns about anxiety or insomnia. However, it’s still best to ease your way in. This helps you to ensure your pre-workout of choice doesn’t cause any unpleasant symptoms.
How Often Should You Take Pre-Workout?
There’s not a clear right answer when it comes to figuring out how often you should take pre-workout. Some women like to use it before every training session to get them pumped up and ready to crush it. Others like to save it and use it only on days when they’re really dragging.
As long as you’re staying within the guidelines for caffeine consumption and aren’t experiencing any negative side effects from your pre-workout, you’ll likely feel fine using it on a daily basis. However, there is a case to be made for taking breaks from pre-workout every once in a while.
This helps you avoid becoming too dependent on it for energy and motivation. It also allows you to feel its effects in a stronger way and experience more benefits since you won’t have built up as much of a tolerance.
Because of these potential benefits, some women (and all athletes, for that matter) like to cycle between stimulant-free and stimulant-containing pre-workout supplements. This allows them to enjoy the advantages of added caffeine when they need it most. They also still get some extra pep in their step from the stimulant-free option and don’t have to worry as much about becoming overly reliant on caffeine.
What to Look for in Pre-Workout Supplements for Women
There are tons of different pre-workout supplements out there, and it’s easy to feel overwhelmed when it comes to choosing the right one for you. Here are some simple guidelines that will help you figure out what to look for when shopping for pre-workout supplements for women:
- Caffeine content: How much caffeine is found in each scoop of pre-workout?
- Additional ingredients: What other ingredients does the product contain? Amino acids for energy, Ashwagandha or other adaptogens for stress management, Creatine for muscle recovery?
- Testing: What kind of testing process does the supplement-maker use to ensure their product is safe and effective?
Find Your Perfect Pre-Workout Today
As you can see, there are plenty of advantages that come with using pre-workout supplements for women. As long as you’re using these supplements in safe quantities, there’s no reason why you can’t turn to them to feel energized and ready to take on your workout.
ProSupps offers lots of different pre-workout supplements for women that will help you get the energy you need to crush even your most difficult training sessions. Be sure to keep the tips listed above in mind as you check out our pre-workout line today so you can find a supplement that’s a good fit for you and your specific needs.