Table of Contents
Introduction.
Ever taken a pre-workout and felt itchy? You’re not alone. There are a lot of gym-goers out there who feel itchy on a regular basis. This “beta-alanine itch” occurs fairly often when people take pre-workouts.
Mate might wonder, why does pre workout make you itch? In this guide, we’ll be diving into the topic of beta alanine side effects such as the itch, as well as how to prevent beta alanine itch.
Understanding Pre-Workout Supplements.
Pre-workout supplements increase energy and exercise performance. They include a combination of caffeine, creatine, L-citrulline, branched-chain amino acids (BCAAs), and beta-alanine.
And each of them plays a unique role in the list. Some increase energy and concentration, some increase strength, while others increase endurance.
Why Does Pre Workout Make You Itch? The Role of Beta-Alanine.
Beta-alanine is a constituent of most pre-workout products. It’s a nonessential amino acid that is converted to carnosine by histidine in the body. Carnosine is an acid buffer, so it keeps your muscle acid levels down, which reduces fatigue and improves your performance in intense exercise.
How Beta-Alanine Causes Itching?
The itching and tingling, known in the scientific community as paresthesia, is a result of stimulation of some sensory neurons
So, why does pre workout make you itch? In large part, the sensation stems from the activation process of beta-alanine.
Secondary Culprit: Niacin.
Another itching-inducing ingredient in pre-workout supplements is niacin (Vitamin B3).
Niacin typically flushes the skin due to vasodilation and is sometimes used to ‘upregulate’ the skin as a flush agent is well-accepted by sufferers of Raynaud’s disease.
Duration and Intensity of Itchiness.
It generally kicks in around the 15-minute mark after drinking a pre-workout supplement and can fade anywhere from 15 to 30 minutes later. How strong the itch will be, depends on genetics, body weight, dosage, etc.
Safety and Health Implications.
As for beta-alanine and niacin, the itching is benign irrespective of how bothersome the tingling is. It’s essentially the worst of all possible side effects; it comes on relatively quickly and during the workout and goes away almost as soon as the ingredient is washed away.
Sure, you can interpret the tingling and itching as a sign that pre workout products are harmful to your system, but if it’s a problem for you, then it’s a very mild one.
However, as with any supplement, you should watch for certain potentially serious health issues that are more than temporary itching and discomfort. The rash you get actually comes from ingredients like niacin, not the workout.
There are several cases of the oral form of niacin causing peripheral vasodilation – basically, the opening of blood vessels in the extremities. The skin will become itchy, hot, red, or turn a yellowish hue, and you might even develop abdominal pains.
Another possible issue is ‘heat flush’ or Spanish fly (initial dilation of the blood vessels that quickly changes to intense burning or swelling of the skin): It is pretty scary if you don’t know what it is, but it is usually benign.
However, these two health problems – peripheral vasodilation and heat flush – may increase the risk of anaphylaxis, a potentially life-threatening allergic reaction that manifests as a swelling, rash, or total shutdown of the airways.
So, if you experience these symptoms, and they’re not just itching, you should call for 911 or rush to a hospital.
Managing and Preventing Itchiness.
Why does pre workout make you itch? How can you manage it?
So, here are a few suggestions for how to cut down on or prevent the itching caused by pre-workout supplements:
Lower Your Beta Power: Doses of 1.6 grams or less should minimise the itching if taken Lower your dose.
Use Slow-Release Formulations: Some supplements release beta-alanine gradually, reducing the intensity of the itch.
Take With Meals: Taking pre-workout with food slows down the absorption of beta-alanine, lessening the burning sensation.
Slowly increase your dosage; let your body get used to beta-alanine.
Pick Another Formulation: Steer clear of pre-workout supplements containing niacin or beta-alanine if the itching is a dealbreaker.
Alternative Ingredients for Performance Enhancement.
Why does pre workout make you itch? Is there an alternative to avoid that?
If you don’t want the beta alanine itch, pre-workout supplements that use other energizers are a good choice:
Caffeine: Provides energy and improves focus.
Creatine: Enhances strength and endurance.
L-Citrulline: Improves blood flow and reduces muscle fatigue.
BCAAs: Aid in muscle recovery and endurance.
Conclusion.
By knowing the reasons behind pre workout itch, you can improve your ability to deal with it and maximize the benefits from any pre-workout supplement.
By adjusting the amount you take, choosing a slow-release formula, and picking alternative ingredients, you can often enjoy the benefits of a pre-workout supplement without having to put up with the itching.
Always seek the advice of a doctor or pharmacist if you develop a severe reaction or are unsure about the supplements you are using.
Keep these tips handy and you can safely improve your workout while minimizing beta alanine side effects and preventing the beta alanine itch.
The next time your buddy asks: ‘why does pre workout make you itch?’, you’ll have all the answers to benefit from it, not against it.