Energy Boost and More: 10 Benefits of Pre-Workout for Women

In the ever-evolving landscape of fitness and nutrition, pre-workout supplements have emerged as a powerful tool for women seeking to optimize their exercise routines. According to a recent market analysis, the global pre-workout supplement market is projected to reach $22.7 billion by 2027, with a significant portion of this growth attributed to increased adoption among female athletes and fitness enthusiasts. This surge in popularity makes sense; research indicates that pre-workout for women can offer numerous benefits, including enhanced endurance, improved strength, and accelerated recovery times.

And it's not just a one size fits all type of supplement anymore. There are myriad versions that can be tailored to women's (or anybody's) specific needs.  For instance, some may be looking for a supplement that gives them sustained endurance for completing a marathon, and some may just want a gentle boost before a barre class. Everybody is different and will have varying goals when it comes to choosing which pre-workout is best for them.

Below, we'll go over 10 benefits of pre workout for women, as well as some common ingredients to look for when choosing what is right for you. So let's get into it!

1. Energy Boost Without the Jitters:
   When most people think of pre-workout, they imagine bouncing off the walls like they've had ten cups of coffee. But here's the thing: the right pre-workout can give you a smooth energy boost without making you feel like wired (then tired). It's like the difference between a gentle nudge and a full-on shove. We're big fans of pre-workouts that nourish bodies, and those that offer unique additions such as adaptogens or nootropics - compounds we add to our own bia BLENDS' pre-workout energy drink!
2. Improved Focus:
   Ever walked into the gym and suddenly forgot why you're there? (No judgment, we've all been there!) Pre-workout for women can help sharpen your focus, making your workout feel less like a chore and more like a mindful practice. It's like yoga for your brain, minus the asanas! This is especially helpful for all my ladies with brain fog issues (hello my perimenopausal women and ADHD'ers!).
3. Enhanced Endurance:
   Remember the energizer bunny commercials from the 80's and 90's (man, did I date myself there). That could be you with the right pre-workout (if that's your goal). You'll find yourself powering through your gym workout or outdoor adventure with energy to spare. Who knows, you might even have enough pep left to tackle that pile of laundry you've been avoiding (or not).
4. Better Muscle Recovery:
   Recovery is super important post workout. But not being able to move the next day is not the sort of recovery we're looking for. Well, the good news is the "hurts so good" feeling doesn't have to be part of your workout story as there are ways to help rid yourself of that post-workout pain. Pre-workout supplements can aid in muscle recovery, meaning less "ouch"  the day after your sweat sesh.
5. Improved Mood:
   Let's face it, sometimes getting to the gym feels about as appealing as a root canal. But the right pre-workout can give you a mood boost that makes you actually look forward to your sweat session. It's like a pep talk in a scoop! Some new wave pre-workout drinks contain functional ingredients such as the nootropics mentioned above and can help bring on that brain-body bliss. And hey, good old caffeine doesn't hurt either!
6. Enhanced Fat Burning:
   Now, we're not about promoting unrealistic body standards here. Bodies are strong and capable in all shapes and sizes! But if you're looking to shed a few pounds for whatever reason, pre-workout for women can help kickstart your metabolism and enhance fat burning. A little nudge to stoke that metabolic fire if you will.
7. Increased Hydration:
   Did you drink your 8 glasses of water today? Staying hydrated is crucial, especially during workouts. Many pre-workout formulas for women include electrolytes, helping you stay hydrated without chugging gallons of water.  We actually use coconut water as our base in bia BLENDS' original formula (and our new caffeine-free version) which is rich in naturally occurring electrolytes, to make sure your body gets that needed boost of sodium and potassium. And that's helpful whether you're running a 5k, or just running around after your kiddos!
8. Hormonal Balance Support:
   Ladies, our hormones can be like that unpredictable weather app on your phone (especially for those of us inching towards menopause). Some pre-workout formulas for women are designed with our unique physiology in mind, helping to support hormonal balance. It's like having a personal assistant for your endocrine system.
9. Antioxidant Boost:
   Many pre-workout formulas for women are packed with antioxidants, and for good reason: even though we love our workouts as they benefit our bodies and mind SO much, they do increase inflammation (temporarily). But worry not, these free radical fighting antioxidants like Vitamin C (also in bia BLENDS) come to the rescue, potentially reducing inflammation and supporting overall health.
10. Increased Lean Muscle Mass:
    Many pre-workout drinks contain ingredients that can help build lean muscle mass such as creatine, which is great for women since we lose muscle mass as we age. Increased lean muscle mass has been shown to control blood glucose levels and improve bone density, as well as help with injury prevention.

Now, I know what you're thinking. "This sounds great, but is pre-workout for women really for me?"

Here are some common ingredients to look for in pre-workouts so you can decide what formula is best for your needs:

1. Caffeine
• Description: Caffeine is a well-known stimulant found in coffee, tea, and many energy drinks.
• Why It's Used: It stimulates the central nervous system, increasing alertness and focus while reducing perceived effort during workouts. This can lead to improved exercise performance and endurance.
2. Beta-Alanine
• Description: Beta-alanine is a non-essential amino acid that helps produce carnosine.
• Why It's Used: It buffers acid in muscles, reducing fatigue and increasing overall workout performance, especially during high-intensity exercises. This helps you push harder and longer during your workouts. Bia BLENDS does not include beta-alanine in our formula as we aim to supply users with “gentle” energy, and beta alanine has been associated with body tingles and jitters in some people.
3. Creatine Monohydrate
• Description: Creatine is a compound that helps produce energy in cells, particularly muscle cells.
• Why It's Used: It improves strength, helps build lean muscle, and aids in recovery. Creatine is especially beneficial for short bursts of high-intensity activities like weightlifting.
4. BCAAs (Branched-Chain Amino Acids)
• Description: BCAAs include three essential amino acids: leucine, isoleucine, and valine.
• Why It's Used: They help decrease muscle soreness, reduce exercise-induced fatigue, and stimulate muscle protein synthesis, making them vital for muscle recovery and growth.
5. Taurine
• Description: Taurine is an amino sulfonic acid found naturally in the body and in various foods.
• Why It's Used: It supports hydration and electrolyte balance, which can improve endurance and reduce muscle fatigue. Taurine also has antioxidant properties that may protect muscles from damage during exercise
6. B Vitamins
• Description: B vitamins are a group of water-soluble vitamins that play crucial roles in cell metabolism. The B-complex typically includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). B complex is another key component of bia BLENDS. We add 7 different b vitamins to support countless bodily functions (see below), and to help the body create its own energy without relying solely on stimulants like caffeine to get the job done.
• Why It's Used: B vitamins are essential for energy production and are often included in pre-workout formulas for several reasons:

1. Energy metabolism: They help convert the food you eat into usable energy, which is crucial for exercise performance.
2. Red blood cell formation: Particularly B12 and folate, which are important for oxygen transport to muscles during exercise.
3. Nervous system function: B vitamins support proper nervous system function, which can improve focus and muscle coordination during workouts.
4. Reduction of fatigue: Some B vitamins, like B6 and B12, may help reduce feelings of fatigue and improve endurance.
5. Muscle function: They play a role in protein metabolism, which is important for muscle function and recovery.

Additionally, we've been seeing even more "functional" ingredients being used to enhance the next generation of pre-workouts, and many of these compounds can be especially helpful for women. Here are a few to check out:

1. Nootropics: Cognitive enhancers like L-Theanine  (a key ingredient in bia BLENDS classic and caffeine-free energy drink) Alpha-GPC, and Rhodiola Rosea are being added to improve focus, mental clarity, and reduce stress during workouts.
2. Adaptogens: Herbs like Ashwagandha and Cordyceps are being incorporated for their potential to help the body manage stress and improve overall performance.
3. Natural Nitric Oxide Boosters: Ingredients like beetroot extract and pomegranate extract are becoming more common for their ability to enhance blood flow and improve endurance. Our Basic Berry flavor at bia BLENDS includes beet!
4. Advanced Amino Acid Blends: Beyond traditional BCAAs, we're seeing more complex amino acid formulations that include EAAs (Essential Amino Acids) and specific performance-enhancing amino acids like L-Citrulline.
5. Plant-Based Performance Enhancers: As the demand for vegan and plant-based products grows, ingredients like plant-based creatine alternatives are becoming more prevalent. bia BLENDS pre-workout energy drink is fully plant-based, and gluten-free!
6. Mushroom Extracts: Functional mushrooms like Lion's Mane and Reishi are being added for their potential cognitive and performance-enhancing benefits.

So, next time you're thinking about skipping that workout or feeling like you just can't push through, consider giving pre-workout a try. Who knows? You might just discover your new secret weapon for motivation and endurance!

And hey, even if the only exercise you get today is a scroll through this blog post, that's okay too. Remember, every journey starts with a single step – or in this case, maybe a single scoop! Here's to finding your perfect balance of energy and being kind to your body and mind!

By Gina Southern-Monson - RYT, CHWC

Contributor