What Makes You Itch in Pre-Workout?

The primary cause of itchiness experienced after taking pre-workout supplements is often the ingredient beta-alanine. This sensation, though unusual, is generally harmless and temporary.

Understanding Beta-Alanine and the "Itch"

Beta-alanine is a naturally occurring amino acid found in the body, and it's a popular ingredient in pre-workout formulas due to its role in enhancing exercise performance. When consumed, especially in higher doses, beta-alanine can trigger a sensation known as paresthesia. This is what users commonly describe as a tingling, prickling, or itching sensation on the skin.

• Why it happens: Beta-alanine activates nerve endings just beneath the skin, which sends signals to the brain that are interpreted as itching or tingling.
• Common areas: The sensation is most frequently felt on the face, neck, and hands, but it can occur anywhere on the body.
• Duration: This temporary effect typically resolves within 1 hour as the beta-alanine is absorbed and processed by the body. It is not an allergic reaction and poses no danger.

How to Reduce Pre-Workout Itchiness

While the beta-alanine "itch" is harmless, it can be uncomfortable for some individuals. Fortunately, there are several simple strategies to minimize or even eliminate this sensation:

• Split the Dose: Instead of taking your entire pre-workout serving at once, consider dividing the dose into smaller portions throughout the day. This can reduce the peak concentration of beta-alanine in your bloodstream, thereby lessening the intensity of the tingling.
• Use Slow-Release Formulas: Some pre-workout products use a slow-release form of beta-alanine. These formulations are designed to release the amino acid gradually over time, which can significantly reduce or prevent the sudden tingling sensation by avoiding a rapid influx.
• Take with Food: Consuming your pre-workout alongside a meal can sometimes help slow down the absorption of beta-alanine, making the onset of paresthesia less intense or noticeable.
• Adjust Dosage: If the itchiness is particularly bothersome, you might consider starting with a lower dose of pre-workout containing beta-alanine and gradually increasing it as your body adapts.

Beta-Alanine Itch at a Glance

For a quick overview of what causes the pre-workout itch and how to manage it, refer to the table below:

By understanding the cause and implementing these practical tips, you can often enjoy the benefits of your pre-workout supplement without the uncomfortable itching sensation.