Why You Should Consider a Low Caffeine Pre Workout

As a busy woman, it’s important to get the most out of your time spent at the gym or on the yoga mat in your living room. Pre-workout supplements can be the key to optimizing results and providing a boost of energy to push through a challenging routine. Low-caffeine pre-workout supplements can help enhance energy and performance, without causing jitters and some of the other not-so-great side effects of supplements with high amounts of caffeine. 

Here’s the scoop on what low caffeine pre workout supplements are, and why women should consider using them. 

What Is a Low Caffeine Pre Workout 

If you were to scan the ingredients of many pre-workout supplements, you’d find caffeine listed, and in a pretty potent amount. Many of these supplements contain anywhere from 200 mg to 300 mg of caffeine. For reference, the average 8-ounce cup of coffee contains approximately 95 mg of caffeine. 

A low-caffeine pre-workout falls much lower on the caffeine scale, typically containing less than 100 mg of caffeine – or less than what is found in a typical cup of coffee. Some have only negligible amounts of caffeine, but almost all contain other types of supplements to boost energy and enhance workout performance. 

Low-caffeine pre-workouts often contain ingredients like creatine, taurine, B-vitamins, citrulline, and amino acids, among others that support fitness and overall health.  

How Caffeine Affects Women Differently

As women, caffeine affects our bodies differently. First, women metabolize caffeine more slowly than men do, which means it stays in the system for a longer period of time, and the stimulant effects may be extended, as well.

While higher levels of caffeine can create a nice energy boost, this doesn’t come without a cost. Negative side effects of caffeine can include lingering jitters, anxiety, and sleep disturbances. There’s also caffeine’s effect on hormones, particularly cortisol, estrogen, and insulin – all of which play a role in how the female body stores and burns fat. 

Benefits of Low Caffeine Pre Workout Supplements 

Less Jitters and Anxiety: According to the Food and Drug Administration, the upper safe daily limit of caffeine is 400 mg for most adults, although many people are more sensitive and need to stay well below this level. Considering that caffeine workout supplements may contain as much as 300 mg per serving, this puts a person dangerously close to this limit through just the supplement alone. 

Add in other sources of caffeine, such as a 12-ounce cup of coffee, or a large iced tea, and suddenly, the safety threshold has been crossed. These higher levels of caffeine can cause severe jitters and anxiety, especially when not being mindful of other caffeine sources. Choosing a low-caffeine supplement negates this effect and provides energy without the negative caffeine side effects. 

Improved Mental Focus: If you’re accustomed to enjoying a cup of coffee or tea to help boost mental focus and clarity, you might find that a caffeine-heavy supplement doesn’t provide the same benefit. High levels of caffeine can actually make it more difficult to focus, but a low-caffeine supplement with other complementary ingredients can provide the necessary focus to engage in high intensity and mentally demanding fitness routines. 

Enhanced Physical Performance: Before passing over a low-caffeine pre-workout, take a minute to check out the list of ingredients. If you see ingredients like arginine, beta-alanine, and citrulline, these are nutrients the body thrives on to reduce fatigue, build muscle, and improve blood flow, with no extra caffeine boost needed. 

Easier Recovery: Low-caffeine supplements can be more beneficial for the post-exercise recovery phase. There has been some research indicating that coffee enhances exercise recovery, but it appears that this might have more to do with other components in coffee, and not the caffeine. There’s conflicting data surrounding caffeine’s role in recovery, and some evidence to suggest that it can delay automatic recovery. 

Less Fatigue: What goes up, must come down, and this also applies to the boost in energy higher levels of caffeine provide. The “crash” that follows the initial boost in energy levels can lead to feelings of extreme fatigue and exhaustion. A good workout should enhance overall energy, but high-caffeine supplements can counter this effect. 

Hydration: Caffeine has mild diuretic properties. While this isn’t generally an issue when consuming typical levels in a cup of coffee or tea, it may become an issue with the higher levels in some supplements, combined with the fact that the body is losing water through perspiration and physical exertion during exercise. 

Choosing a low-caffeine pre-workout supplement and staying hydrated during your workout can help prevent dehydration and symptoms such as muscle cramps, dizziness, dry mouth, and fatigue. 

Low Risk of Caffeine Dependency: Caffeine has a stimulant effect on the central nervous system, and regular consumption at high doses, can lead to caffeine tolerance and dependence. Caffeine withdrawal symptoms can include severe headaches, fatigue, and irritability. A low-caffeine pre-workout carries little to zero risk of building up a caffeine tolerance.

Who Should Avoid Taking a Low-Caffeine Pre-Workout 

Low-caffeine pre-workout supplements can be beneficial for many women, but they’re not for everyone. There is no standardized formula for pre-workout supplements, meaning they’re each going to be different, and contain various nutrients and supplements. It’s always important to know exactly what’s in the supplement you’re taking, as well as what to expect from each of the ingredients and how they help enhance performance, recovery, and specific health goals, such as weight loss or muscle building. 

If there are any questions, it’s best to check with a health care provider that knows your health history to ensure there are no contraindications with the supplement. Women who are either pregnant or breastfeeding need to be extra careful when taking a pre-workout supplement, and choose one that is safe. Avoid pre-workouts with high levels of caffeine if you are pregnant or breastfeeding. 

Individuals with certain medical conditions should also use caution when taking a low-caffeine pre-workout. This includes health conditions such as high blood pressure, heart disease, and kidney disease. 

If you are taking medications, check with a doctor or pharmacist about potential interactions. Just because a pre-workout supplement is natural doesn’t mean that it’s safe for everyone to use. 

Tips for Choosing the Best Low Caffeine Pre-Workout Supplements 

• Amount of Caffeine: Generally speaking, a low-caffeine pre-workout supplement is one that contains 100 mg or less of caffeine. This includes supplements that don’t contain any caffeine at all. 100 mg of caffeine is about what is found in a small cup of coffee (not the 20 or 24 ounce option from the local coffee shop). If you can handle a cup of coffee or tea without jitters or anxiety, 100 mg will likely work well for you, as long as you’re not supplementing with other sources of caffeine. 

If this amount gives you unpleasant side effects, look for a supplement with an even lower amount of caffeine, such as 50 mg or 75 mg per serving. 

• Health & Fitness Goals: Consider what your fitness goals are when choosing a pre-workout. For example, if you’re focusing on weight and resistance work, choose a low-caffeine supplement that also includes ingredients like amino acids, which are key for repairing and building muscle mass. 

• Complementary, Synergistic Ingredients: Take a good look at the list of active or effective ingredients, and understand what they are. The goal should be to choose ingredients that are aligned with your fitness routine. 

For example, L-theanine, which is an amino acid found in green tea, can improve focus, while beta-alanine can enhance muscle performance. Additionally, creatine is great to have for endurance and high-performance athletes and trainers for improving capacity and supporting recovery.

• Low Added Sugars, Artificial Flavors, Food Dyes, Etc.: When it comes to workout supplements, cleaner is better. When you’re putting in the work to improve your body, you want a supplement without all the added sugars, artificial flavors, food dyes, and other unnecessary filler ingredients. 

• Third Party Certification: If possible, consider a supplement that has been third party tested for purity, quality, and accuracy of its claims. The supplement industry is under different regulatory guidelines than pharmaceuticals, which means it’s up to the consumer to do most of the leg work in ensuring a supplement is everything it says it is.

• Reviews: Finally, don’t forget to take a good look at product reviews from as many sources as possible. Word of mouth from the people who have used a supplement can help you better understand its effectiveness and quality. Keep an open mind when reading pre-workout supplement reviews, and understand that one person’s experience doesn’t necessarily indicate it will be yours. Instead, look for overall trends in the reviews. 

Final Thoughts 

Low-caffeine pre-workout supplements are good options for women who want to enhance their physical performance and get the most from their workouts, but without the jitters and other side effects of caffeine. A high-quality low-caffeine pre-workout should help support your fitness goals and your overall health. 

No jitters, no anxiety, and no crash-and-burn effect are all strong reasons to consider a low-caffeine pre-workout. Keep in mind that you should check with a healthcare provider before choosing a new supplement for your workout routine, and look for quality ingredients that make sense for your fitness goals.