I love a preworkout powder! Because many of my workouts are fasted in the morning, a good preworkout makes my workout so much better! As a Peloton user, I can see my numbers go up on the mornings that I use a pre workout. The biggest benefits for me when using a preworkout is my ability to focus for longer. Sometimes a 20 minute Peloton run or ride can feel so long, while when I take a preworkout, the time just seems to fly by so much faster!

I actually have a lot of fun trying different supplements. I have specific requirements for preworkouts, one of them being they can’t have sucralose. I can’t have sucralose as a sweetener, so most of these are stevia or monk fruit sweetened. Just a couple use sucralose, and I’ve tried them and loved them, but I can’t consistently drink them because I can digest sucralose! I also have my favorite non-caffeine pre workout, which is great if you like to drink coffee! That way I don’t overload my system with caffeine, but still get all the benefits of a preworkout!

What is a pre-workout?

If you don’t know what a pre-workout is, it is just a supplement you can drink to help you get through your workout! Most of them are drinks and powders, though there are some that come in capsules too! A pre-workout is a dietary supplement commonly used by individuals to enhance their exercise performance. It typically comes in powder form that you mix with water and drink before starting your workout session. Pre-workout supplements often contain a blend of ingredients such as caffeine, beta-alanine, creatine, amino acids, and sometimes vitamins and minerals. These ingredients are intended to increase energy levels, improve focus, delay fatigue, and enhance muscle endurance during workouts. However, it’s essential to use pre-workout supplements responsibly and be aware of their potential side effects, as they can vary depending on individual tolerance and sensitivity to the ingredients. Consulting with a healthcare professional before starting any new supplement regimen is always a good idea.

How Pre-Workouts Can Enhance Weight Loss

Imagine stepping into your workout with an extra jolt of energy, that’s what the right pre-workout can do for you. I’ve found that incorporating a pre-workout supplement into my routine isn’t just about that initial buzz; it’s about fueling my body in a way that supports my weight loss goals. These supplements are designed to boost metabolism, elevate energy levels, and sharpen focus during workouts, turning each session into a powerhouse of fat burning and muscle building. It’s not just about sweating more; it’s about making every rep, every jump, and every sprint count towards achieving a healthier weight. With the aid of amino acids, beta-alanine, and sometimes a little caffeine, my workouts transition from routine to dynamic, pushing me closer to my fitness goals with every session.

Also read: My Peloton Diet Plan (How I lost 10lbs!)

How to use a Pre Workout with Intermittent Fasting:

Using a pre-workout supplement while practicing intermittent fasting requires careful timing to ensure it doesn’t break your fast prematurely. Here’s how you can incorporate a pre-workout into your intermittent fasting routine:

Choose a pre-workout with minimal calories: Look for pre-workout supplements that are low in calories or specifically labeled as “zero calorie.” This helps minimize the risk of breaking your fast.
Time your pre-workout strategically: Since intermittent fasting typically involves fasting for a specific window of time, such as 16 hours fasting and 8 hours eating, you’ll want to take your pre-workout during your fasting window, ideally closer to your workout time.
Consider a caffeine-only pre-workout: If you’re concerned about breaking your fast with other ingredients commonly found in pre-workouts, such as amino acids or sweeteners, you might opt for a simple caffeine supplement instead. Caffeine can provide an energy boost without adding significant calories.
Stay hydrated: Drink plenty of water along with your pre-workout to stay hydrated, especially if you’re exercising while fasting. Dehydration can impair performance and exacerbate the effects of caffeine.
Listen to your body: Pay attention to how your body reacts to the pre-workout supplement while fasting. Some people may find that they can tolerate certain ingredients better than others during fasting periods. Adjust your pre-workout routine accordingly based on how you feel.
Break your fast with a balanced meal: After your workout, break your fast with a nutritious meal containing protein, carbohydrates, and healthy fats to replenish energy stores and support muscle recovery.

Remember, everyone’s body responds differently to fasting and supplements, so it’s essential to find what works best for you while considering your health and fitness goals.

Also read: Pre and Post Ride Peloton Nutrition Plan (free!)

The Importance of Choosing the Right Pre-Workout

Choosing the right pre-workout supplement feels like navigating a crowded market on a busy day. With tons of options boasting benefits from boosted energy levels to improved muscle mass, it’s easy to get lost. Yet, for us women on a weight loss journey, picking the right blend is as crucial as the workout itself. Some supplements are heavy on caffeine or creatine monohydrate, which can be great for a burst of energy or enhancing muscle strength but might not align with our weight loss goals or could lead to undesirable side effects like high blood pressure or interfere with heart disease conditions. On my quest for a healthier body, I learned the hard way that not all pre-workouts are created equal. The best ones for us should promote fat burn, support muscular endurance, and provide energy without overloading our systems. So, always look for those with natural ingredients, offering a balanced boost that complements a healthy diet and exercise plan.

Do you Need Caffeine in your Pre-Workout?

If you’re looking for pre-workout options without caffeine, there are several alternatives available that can still provide energy and performance benefits without relying on stimulants. Here are some caffeine-free pre-workout options to consider:

Creatine: Creatine is a popular supplement known for its ability to improve strength, power, and muscle endurance. While it doesn’t provide an immediate energy boost like caffeine, it can enhance your overall performance during high-intensity workouts over time.
Beta-alanine: Beta-alanine is an amino acid that helps buffer lactic acid buildup in muscles, which can delay fatigue and improve endurance during intense exercise. It’s often included in pre-workout supplements for its performance-enhancing effects.
Citrulline malate: Citrulline malate is another amino acid that helps increase blood flow and nitric oxide production, which can improve exercise performance, reduce fatigue, and enhance muscle pumps. It’s commonly found in pre-workout formulas for its vasodilatory effects.
BCAAs (Branched-Chain Amino Acids): BCAAs, including leucine, isoleucine, and valine, are essential amino acids that can help support muscle protein synthesis, reduce muscle breakdown, and promote recovery. While they’re not directly related to energy levels, they can benefit muscle performance and recovery during workouts.
Electrolytes: Electrolytes such as sodium, potassium, and magnesium are essential for maintaining hydration, muscle function, and nerve signaling during exercise. Including electrolytes in your pre-workout can help support hydration and performance, especially during prolonged or intense workouts.
Adaptogens: Some pre-workout supplements contain adaptogenic herbs like rhodiola rosea or ashwagandha, which are believed to help the body adapt to stress and improve physical performance without stimulating the central nervous system like caffeine does.

When selecting a caffeine-free pre-workout supplement, it’s essential to review the ingredient list carefully to ensure it aligns with your goals and preferences

The Best Pre-Workout Powders Caffeine and No Caffeine For A Big Boost:

Here are all the pre-workout powders I’ve tried and love! Personally, right now I have the Genius Pre Workout Caffeine Free, and I love it! I like to take this before my workout in the morning, so I can then have my coffee after, and I am not overloaded on caffeine! This one works really well too because I still get that tingly feeling that is common with preworkouts. I was freaked out a little when I first had one, and I thought I was allergic to the powder. Turns out that tingly feeling is totally normal!

Genius Pre Workout Caffeine Free:

Mind-to-Muscle Pre-Workout: Genius Pre by The Genius Brand is a stimulant-free, nootropics-based pre-workout. Get your muscles into pump mode, support your endurance, and reduce muscle soreness after exercise with clean, scientifically-backed ingredients.* It also doubles as a productivity booster, helping you perform better both mentally and physically.* 20 scoops per container. Blue Raspberry flavor.
Made for Pushing Your Limits: Made with the highest quality ingredients and manufactured in the USA with strict quality control standards. Genius Pre is packed with efficacious doses of AlphaSize, L-Citrulline Malate, and CarnoSyn Beta Alanine to boost nitric oxide, increase blood flow, and bolster the mind-muscle connection to help you train longer and harder.*
Stimulant- and Artificial Sweetener-Free: Perform better without the crash, jitters, or disrupted sleep typical of mass-market pre- workouts.* Genius Pre is free of caffeine and other stimulants, using a synergistic matrix of nootropics and ergogenic ingredients to naturally boost energy levels. No artificial colors, dyes, flavors, or sweeteners. 100% transparent label and vegan formula.
How to Use: Mix 1 scoop in 14 oz of water and drink 15-30 minutes before a workout or engaging in cognitively demanding work. Since it contains no caffeine or other stimulants, it can be used for daytime or nighttime workouts.
Supplement Smarter: Genius Brand supplements are a rejection of backwards industry dogma that misled generations of health and wellness enthusiasts. For us, innovation and science-backed ingredients come first. Whether you’re a pro athlete, stay-at-home parent, retiree, or anything in between, our products can be of benefit to you. We’re all humans, and we are in this together.

Promix:

Maximize Focus and Performance: Promix Pre-Workout Powder features tyrosine for increased cognitive performance and focus, beta-alanine and taurine for improved endurance, and B12 and green coffee bean for enhanced energy. Non-habit forming and mixes instantly. Strawberry-Lemon flavor. 2 scoops per serving, 30 servings per container.
What’s Inside: Our Pre-Workout is packed with 3.2g of beta-alanine, 1g of taurine, and 3g of L-tyrosine. 250% of your Daily Value of Vitamin B12 (methylcobalamin) in every serving.
Keto-Friendly Formula: Our improved pre-workout formula is keto-friendly, sugar-free, and stevia-free. Made of green coffee extract (natural and high-quality source of caffeine), lemons (natural source of vitamin C), strawberries (antioxidant benefits), and monk fruit.
Seriously Clean: Pre-Workout is vegan and dairy-free. All Promix products are free of gluten, soy, GMOs, xanthan gum, and artificial sweeteners. 94% of ingredients sourced from North America. Partner of 1% for the Planet. Produced in facilities using GMP (Good Manufacturing Practice) standards.
No Artificial Anything: Promix is a science-based nutrition company making products to the standards specified by professional athletes for performance, ingredient quality, and safety. We deliver seriously clean supplements and snacks to people who want to feel and perform their best.

Transparent Labs LEAN:

I discovered Transparent Labs LEAN when I embarked on my weight loss journey last year, and let me tell you, it’s been a game-changer. This pre-workout is packed with essential amino acids and green tea extract, aiding not just in energy production but also in fat burning. What made me fall in love with it was the absence of artificial sweeteners and the inclusion of natural ingredients, ensuring I’m fueling my body with only the best. Unlike some other supplements, LEAN focuses on enhancing muscle mass and improving blood flow, which supports higher energy levels during physical activity. It’s formulated specifically to help reduce body weight, making it a fantastic option for anyone on their weight loss goals. Plus, it tastes amazing, offering different flavors that mix easily, making it a delight to drink before hitting the gym.

Optimized Strength and Lean Muscle Growth: Lean Pre-Workout’s powerful formula, including 6,000 mg of Citrulline Malate 2:1 and 1,000 mg of Acetyl L-Carnitine HCl, enhances blood flow, boosts strength, and promotes lean muscle growth, making it an ideal choice for those seeking both power and physique improvements.
Body Recomposition Pre Workout: Lean Pre-Workout not only supports muscle growth but also aids in body recomposition with ingredients like chromium picolinate and zinc. Preserving lean muscle mass while in a cutting-phase, helping you to achieve a leaner physique.
Enhanced Focus and Sustained Energy: With cognitive-enhancing 180 mg of L-Theanine and 200mg of Purcaf Organic Caffeine, Lean Pre-Workout keeps you mentally sharp and provides sustained energy throughout your workout. This combination enhances your focus, alertness, and overall workout performance.
Complete Workout Support: Lean Pre-Workout offers comprehensive support for your workouts, addressing strength, lean muscle growth, body recomposition, focus, and sustained energy. It’s a versatile fitness companion that helps you excel in various aspects of your training routine.
Clean and Transparent Formula: Lean Pre-Workout maintains its commitment to quality with no artificial sweeteners, artificial coloring, gluten, GMOs, or artificial preservatives. It provides a clean and healthy option for your fitness journey, aligning with your desire for a holistic approach to well-rounded progress.

Legion Pulse

When I first stumbled upon Legion Pulse, I was on a quest for a pre-workout that didn’t just promise high energy levels and fat burning, but actually delivered on those promises without compromising on quality or safety. For someone deeply committed to a healthy lifestyle and keen on supporting my weight loss goals, the natural ingredients in Legion Pulse instantly caught my eye. It’s reassuring to know it comes with an option for those of us mindful about caffeine intake; you can choose a caffeine-free version if you prefer. For me, integrating it into my pre-workout routine has been a game-changer. It’s not just about the immediate boost in energy and enhanced athletic performance during my workouts. It’s the peace of mind, knowing I’m fueling my body with a dietary supplement that aligns with my health values, supporting my journey in the most natural way possible.

Alani Pre Workout Rainbow Candy:

PRE WORKOUT PUMP: Turn your workouts up a notch with our flavor packed Pre-Workout. Formulated to provide you with 200mg of caffeine, sourced naturally from coffee beans to provide sustained and steady energy. The endurance and performance you need, in crisp flavors you deserve.
INCREASE PERFORMANCE: Take 20-30 minutes before your workout for sustained energy and endurance to help achieve your fitness goals. Alani Nu Preworkout contains essential amino acids like L-Theanine to prevent you from crashing, Citrulline to improve the amount of oxygen in your muscle tissue, provides enzymes crucial to cardiovascular health, and beta alanine to regulate lactic acid accumulation in muscles.
CRAVABLE FLAVORS: Don’t wait for cheat day! Indulge in delicious flavors like Hawaiian Shaved Ice, Mimosa, and Blue Slush – all without the sugar. Check out all of our preworkout flavors in the Alani Nu Brand Store.

XWERKS Ignite:

✅ NATURAL PRE WORKOUT: Xwerks Ignite is a naturally sweetened pre-workout powder that contains best clinically proven ingredients: Caffeine, Rhodiola Rosea, DMAE, L-Tyrosine, Beta-Alanine, Calcium and Magnesium Lactate, L-Citrulline Malate, Vitamin B6 and B12
✅ EXPLOSIVE ENERGY: Xwerks Ignite preworkout has the optimal formula for maximum performance and results. You will notice an increased work capacity, your lactic threshold will raise, reps will increase & times to complete workouts will decrease. We allow you to take your lifts to the next level
✅ SUSTAINABLE ENERGY: Our natural preworkout for men and women delivers a smooth, refreshing, and sustainable energy source with absolutely no crash. The ultimate performance-enhancing pre-workout based on clinically studied and proven ingredients allows our athletes to compete at peak performance
✅ ENHANCES ENDURANCE & STAMINA: Xwerks Ignite was created with real athletes in mind, ones that expect real measurable performance increases. Ignite will help you push more weight and reps, get bigger and better pumps, and gain more muscle and strength
✅ BEST PRE WORKOUT: Xwerks Ignite breaks the traditional and basic pre-workout formulas that have flooded the marketplace, and most are filled with chemicals & stimulants that only give you a quick burst of energy shortly followed by the dreaded crash and stomach cramps! We source the highest quality ingredients to deliver the best boost to your workout regimen

RSP AminoLean

Naturally Sweetened Pre Workout & Amino Energy – 130mg Energy & Focus blend made from fermented tea leaves, guarana and organic matcha support energy levels, focus, and alertness makes AminoLean the ideal natural pre workout for men and women.
Pre Workout Energy & Anytime Performance – Use AminoLean as a pre workout powder, morning coffee replacement, or afternoon energy boost. The natural energy blend prevents jitters or crash, making it a true anytime amino energy or preworkout solution.
Vegan BCAAs + EAAs – Comprehensive blend of vegan amino acids boost performance and support muscle development and repair. AminoLean contains both BCAAs and EAAs, making it a complete amino acids supplement for men and women.
Natural Weight Management – CLA, Carnitine, Green Tea Extract, and Green Coffee Extract promote clean, healthy weight management in combination with an exercise program and separates AminoLean from traditional, more limited pre workout energy powders.
Clean Active Nutrition – Zero Sugar, Vegan Friendly, Natural Caffeine and Naturally Sweetened. AminoLean is a truly guilt-free pre workout powder for men and women.

Every Day Dose Mushroom Coffee:

If you prefer a coffee before your workout, I love this stuff! It froths really well, and you can make it iced or hot. If you prefer a coffee before your workout, this is a great option because it has teh mushrooms and collagen to support your brain and body before you workout! The Mushroom Latte by Everyday Dose Premium Coffee Extract with Grass-Fed Collagen, Chaga, Lions Mane & L-Theanine for better Focus, Energy, Digestion and Immunity 30 Servings of Mushroom Coffee

Every Day Dose Mushroom Matcha:

If you aren’t a coffee drinker, this stuff is amazing too! I seriously LOVE the way it blends with water and ice to make a beautiful, pre-workout green matcha smoothie! This is perfect if you want something a little more than just a preworkout powder, and it has so many superfoods in it! I also like this as a post-workout, vanilla matcha protein shake too! REALLY GOOD!

MATCHA GOT AN UPGRADE – Everyday Dose is the healthiest, tastiest coffee alternative made with ceremonial grade Japanese matcha powder. It’s for every green tea lover looking for more in their favorite morning ritual – No chemicals, jitters, crashes, bloating, and digestive issues.
NO CRASH, NO JITTERS – Our delicious, premium mushroom matcha combines superfood adaptogenic mushrooms, nootropics, and collagen protein with authentic ceremonial grade matcha – resulting in 80% less caffeine & smooth, sweet taste.
BRAIN BOOSTER – Lion’s Mane mushrooms are a powerful nootropic, known to enhance cognitive function, memory, and focus. It’s been linked to enhanced creativity and the ability to think outside the box & tap into creative potential. Our mushrooms are 100% fruiting body, & double-extracted.
ANTIOXIDANT POWERHOUSE – Chaga mushrooms have been used for centuries to help improve mental clarity, mood, energy, & focus, while at the same time strengthening your immunity, gut health, & more. Ours are 100% fruiting body, not mycelium grown on grain like most brands.
HEALTHIER SKIN, HAIR, & NAILS – Combined with grass-fed collagen protein, our mushroom matcha helps promote healthy skin, hair growth, & strengthens joints & muscles – making it perfect for your wellness routine.
MORE FOCUS, LESS STRESS – Using the purest form of L-Theanine, our mushroom matcha green tea powder promotes relaxation and calmness, while also enhancing cognitive function – making it perfect for those looking for a more balanced and focused start to their day.

Understanding Ingredients: What to Look For

When I embarked on my weight loss journey, I realized that the secret sauce to maximizing my workouts wasn’t just about what I did in the gym but also what I fueled my body with before stepping foot on that treadmill. That’s when I dived deep into the world of pre-workouts. Now, let me share with you the key ingredients I discovered that are crucial for any woman looking to shed those pesky pounds.

Amino acids: These building blocks of protein are vital for muscle growth and recovery. They helped me maintain muscle mass while on a calorie deficit, which was essential for keeping my metabolism revving.
Green tea extract: Known for its metabolism-boosting properties, this ingredient gave me the energy boost I needed without the jitters, aiding my fat-burning goals.
Caffeine: A standard in pre-workouts, caffeine not only ups your energy but also enhances fat loss by increasing thermogenesis. Just the thing for those early morning workouts.
Beta-Alanine: This helped me push harder during high-intensity workouts by buffering acid in my muscles, improving my overall exercise performance and helping me burn more calories.

Remember, these ingredients can help empower your weight loss, but they’re most effective when combined with a healthy diet and exercise. Always listen to your body and adjust as necessary for your health and goals.

The Role of Diet and Exercise

Pre-workouts are just a supplement, but don’t replace a really good diet and exercise program! I was able to lose 10lbs with my Peloton following a specific eating plan and workout plan! I highly encourage you to get a custom macro count, that gives you exactly what calories and macros you should be eating, while also following my Peloton workout plan that will give you results fast with just your Peloton!

Get the full Peloton Nutrition Plan HERE!

I’ve always been on the lookout for the best pre-workout supplements to boost my workouts, especially focusing on formulas that promote weight loss and enhance muscle mass and energy levels. But, let me tell you, even with the perfect pre-workout, I quickly learned that real food, a healthy diet, and consistent physical activity are just as crucial. It’s like discovering the secret ingredients to a magic potion. Consuming a blend of whole grains, protein shakes, and nutritious whole foods while following a tailored exercise performance plan truly transformed my fitness goals journey. It became obvious that the synergy between diet, exercise, and the right pre-workout powder is the best way to magnify my weight loss goals.

Customizing Your Pre-Workout Routine

I’ve journeyed through various pre-workouts, contemplating amino acids and beta-alanine with the curiosity of a certified personal trainer and the skepticism of someone wary of artificial sweeteners. I’ve learned that pre-workout isn’t one-size-fits-all—especially on a weight loss journey. Integrating pre-workout supplements into your fitness routine demands a nuanced approach, considering everything from caffeine intake to muscle mass goals. For me, focusing on pre-workout products with natural ingredients and understanding how specific elements like nitric oxide boosters influence blood flow and muscle growth, has been crucial. Adjusting grams of beta-alanine or milligrams of caffeine based on my daily energy levels and high-intensity interval training demands enabled me to find my perfect formula. Whether it’s aiming for fewer calories to support weight loss goals or bolstering muscle protein synthesis for strength, personalizing my pre-workout routine has been a game-changer for my body composition and fitness goals.

FAQs

Can pre-workouts help me on my weight loss journey? Absolutely! The right pre-workout can boost your energy levels, enhance physical activity performance, and help you burn more calories.
Are ingredients like caffeine and beta alanine safe? Yes, when used in moderation. However, if you have heart disease, high blood pressure, or other health conditions, consult a health care provider.
Do I need to eat before taking pre-workout? It’s a good idea to have a small pre-workout meal to avoid taking it on an empty stomach, helping minimize potential side effects.
How do I pick the best pre-workout? Look for supplements with natural ingredients, clear labels on dosages, and no proprietary blends for your weight loss goals.