Why You Should Consider a Low Stimulant Low Stim Pre Workout

Pre-workout supplements are designed to enhance physical performance and help you maximize the results from the you spend working out. Many pre-workout supplements include stimulants, such as caffeine, to increase energy, but there are reasons to consider a supplement without the stimulating effect. Low-stimulant, or low-stim, pre-workouts are becoming a more popular choice in the fitness industry, and they can be just as effective in supporting your health and your workout efforts. 

Here’s the scoop on low-stim pre-workouts, and why they’re worth considering. 

Why Pre-Workout Supplements Are Important for Women 

Pre-workout supplements can be an important and valuable element of fitness routines. The overall purpose of pre-workouts is that they’re designed to improve endurance, mental focus, and performance. Many pre-workout supplements contain stimulants, such as caffeine, which are added to boost energy and help you push through the toughest workouts. 

Many people find pre-workout supplements to be beneficial in helping them reach their fitness goals. For women, they can be especially beneficial. 

As women, we have a higher body fat/lower muscle mass composition compared to our male counterparts. There’s a reason for this, and it’s biology at its finest, but it also means that we might need a little extra help achieving our fitness goals. A quality pre-workout can help reduce body fat while increasing lean body mass – two keys to becoming healthier for the long-term. 

There’s also the fact that many women struggle with fatigue and motivation. When you’re running from sun up to sun-down, it can be challenging to push yourself to the gym or yoga mat. When you prioritize your own health and get a workout, you want to make sure you’re benefiting as much as possible. 

Drawbacks of High-Stimulant Pre-Workout Supplements 

While pre-workout supplements can offer incredible benefits, there are some drawbacks to high-stimulant supplements. First, some individuals are sensitive to stimulants of any kind, leading to feeling jittery, developing anxiety, and becoming more prone to sleep disturbances. Pre-workout stimulants, such as caffeine, can increase heart rate and blood pressure, as well as cause dizziness, flushing and other uncomfortable symptoms in some people. 

Even for people who are not sensitive to typical amounts of caffeine, stimulant supplements can create a situation where more caffeine and other stimulants are consumed at excessively high amounts. 

You might have your usual one or two cups of coffee in the morning, and not think much of using a stim supplement before your afternoon workout. But, high stim supplements can have as much as 300mg of caffeine per serving. That morning coffee and a stim pre-workout supplement put you dangerously close, if not over, to the safe daily limit of caffeine, which is 400 mg, or less for caffeine-sensitive individuals. 

Common Stimulants Found in Pre-Workout Supplements

If you’re on the search for a low-stimulant pre-workout, here are a few common stimulant ingredients to avoid. 

Caffeine: This is hands down one of the most commonly used stimulants in pre-workout supplements. Caffeine may still be found in a low-stimulant pre-workout but in a significantly lower quality than traditional stims.  A low-stim pre-workout may contain 100mg or less of caffeine, while a traditional stimulant supplement may contain anywhere from 150 mg - 350 mg of caffeine. 

Ginseng: When added to a pre-workout, ginseng acts similar to caffeine in how it increases energy levels and focus. Ginseng is often used as a non-caffeine stimulant, appealing to individuals who are sensitive to caffeine specifically. Ginseng affects the central nervous system and can cause side effects such as nervousness, increased heart rate, high blood pressure during use, and insomnia. 

Guarana: Many people find guarana to be a stronger stimulant than caffeine, making it one that should definitely be avoided by anyone who is sensitive to stimulants or wants to avoid them. There is some back and forth about whether guarana is an effective addition to pre-workouts, aside from the energy boost. Guarana isn't thermogenic, like caffeine or green tea. Caution needs to be used when choosing supplements with guarana, due to the level of toxicity at higher doses, and the fact that supplements are less highly regulated. 

Green Tea: This is an often preferred alternative to caffeine in stimulant pre-workouts because it delivers a double punch of benefits. First, green tea does contain caffeine, although in a lesser amount than coffee. If you were to drink a cup of green tea, it would contain about 30 mg -40 mg of caffeine. However, in supplement form, it’s much more concentrated, meaning the caffeine amount is going to be higher. Green tea is also used for its metabolism-boosting properties, making it a popular choice for weight-loss-focused pre-workout supplements. 

Here’s Why Low-Stimulation Pre-Workout Supplements Are Worth Considering

If stimulant pre-workout supplements aren’t for you, we’re happy to report that there’s an alternative. Low-stimulant pre-workout supplements can be just as effective in terms of enhancing your workout but are safer and gentler for individuals who either can’t tolerate stimulants or aren’t interested in them. 

Low-stim supplements contain complementary ingredients that produce a synergistic effect to enhance physical endurance, recovery, and results. They achieve this without the jitters, anxiety, and other side effects of high-stim supplements. 

Low-stimulant pre-workout supplements can also be designed to meet the needs of physically active women, at their particular stage of life. For example, there are pregnancy and breastfeeding-safe pre-workouts that support the body’s extra needs without compromising health or safety. The same is true for women in perimenopause or postmenopause. 

As an example, a pre-workout that contains omega-3 fatty acids, vitamin D, antioxidants, and anti-inflammatory ingredients can be especially beneficial for women at points in their lives when their bodies need additional nutritional support and care. 

Let’s break down a few of the ways low-stimulant pre-workout supplements offer the necessary support. 

Enhanced Energy: You don’t need a stimulant in your pre-workout to benefit from an energy boost. Look for a pre-workout that contains essential vitamins like B-12, which is like a non-stimulant version of a cup of coffee, but better because the energy it provides is smoother, without the crash. Ginkgo is another ingredient that is not considered a stimulant but is great for increasing mental clarity and focus. 

Other complementary ingredients like creatine and beta-alanine help increase ATP production, which fuels muscle energy. 

Improved Oxygen Delivery and Blood Flow: Muscles need healthy blood flow and oxygen delivery during workouts. Your muscles are working harder, and oxygen is key for muscle contractions. This can be achieved with a pre-workout without any stimulants at all. Ingredients like L-arginine and L-citrulline are effective for relaxing blood vessels and facilitating oxygen delivery. 

Anti-Inflammatory Mechanisms: This is where you really need to check out the label, but this is true for both stimulant and non-stim supplements. Both can contain ingredients that help to calm inflammation, reducing soreness the next day, and speeding recovery. A few examples of anti-inflammatory ingredients to look for in a low-stim pre-workout include turmeric or curcumin, mushrooms, such as lion’s mane, beetroot, and other antioxidants. 

Improved Muscle Function and Recovery: The reason stimulant ingredients are added to pre-workout supplements has nothing to do with their role in muscle function and recovery. Non-stim or low-stim pre-workouts offer the same muscle function and recovery benefits without the side effects of stimulants. 

Low Stim Pre-Workout Supplements Support Women’s Overall Health and Wellness

Low-stim pre-workout supplements go beyond enhancing physical performance and endurance for women. A high-quality, low-stim supplement can also support women’s overall health and wellness in several ways. 

For example, pre-workout supplements that contain ingredients such as vitamin D, omega-3 fatty acids, antioxidants, and anti-inflammatory compounds can support hormonal health and offer a level of protection against some of the most common chronic diseases women are facing today. When you’re working out to be the healthiest, best version of yourself, choosing a quality, low-stim pre-workout is a supportive partner in your long-term health and fitness goals. 

For women especially, the complementary ingredients in low-stim supplements can help reduce stress and anxiety – something that most of us are all too familiar with regardless of what stage of life we’re currently in. 

Finally, we don’t want to forget about sleep and how important it is. According to the Office on Women’s Health, one in four women experience insomnia symptoms, which can only be made worse by stimulant pre-workout supplements. Quality sleep is crucial for overall health, cognitive function, and managing mental health issues, such as anxiety and depression. Low-stim supplements don’t disrupt natural sleep patterns the way that high-stimulant pre-workouts do. 

Choosing the Right Low-Stimulant Pre-Workout 

“There are a lot of low stim pre-workout supplements available on the market today, and choosing the right one for your needs can feel overwhelming. You know your body best, but here are a few things to consider when choosing a low-stimulant pre-workout. 

The Label: The front of the label and claims made by the manufacturer only tell part of the story. Turn the container around and look at the list of ingredients on the back. Look for natural ingredients and as few processed, filler ingredients as possible. Look for the presence of stimulant ingredients, and note the amount of caffeine per serving. It should be 100 mg or less to be considered low stim. 

Consider a pre-workout with adaptogenic herbs, such as ashwagandha, along with antioxidants, like vitamins C, D, and E. Anti-inflammatory compounds such as turmeric and ginger are also good players in a supportive, non-stim supplement. 

Your Needs: What is your goal in taking a pre-workout supplement? Is it simply to give your body and mind a little extra focus and push during your workouts, or do you want to support your body on a deeper level? 

Professional Input: It’s always a smart idea to run your choice of pre-workout supplement by a healthcare provider, dietitian, or nutritionist, that is aligned with your health goals. They can help you choose a supplement that both meets your needs and isn’t contraindicated with any of your own specific health concerns. 

Final Thoughts 

Low-stim pre-workouts offer a safe and effective way for women to enhance their workout performance, without the side effects of stimulant supplements. Low-stimulant options are ideal for women who need to avoid stimulants for medical reasons or are sensitive to the stimulant effects. If you tend to workout later in the day, choosing a low-stim supplement can prevent the insomnia that is sure to follow after taking in high amounts of caffeine so late in the day. 

Whether you’re just starting out on your fitness journey or are a seasoned athlete who is in-tune with how your body performs, a low-stim pre-workout can help you achieve your fitness goals without the unpleasant stimulant side effects.