Now that we know WHAT beta alanine does, let’s discuss how to supplement with it to get the best results.Īs mentioned, beta alanine works to reduce muscle fatigue during a given exercise. Supplemental beta alanine helps to generate more carnosine, meaning better hydrogen removal, and improved fatigue resistance. As hydrogen ions build up in the muscle, the muscle environment becomes acidic, which contributes to fatigue and the burning sensation you feel when you get close to failure. Carnosine removes hydrogen ions that are waste products of muscular contraction. īeta alanine, when combined with the amino acid histidine, forms carnosine. It has been well studied, and is known to dramatically reduce muscle fatigue during intense resistance training 1,2. It’s time we discussed how beta alanine helps with performance, and how that contributes to the tingling and itch.īeta alanine is commonly found in pre-workout supplements. There's no way to stop beta alanine itch or beta alanine tingles, but the itchiness and tingling tends to subside once you start working out, so be sure you put that pre-workout to use! ![]() The best thing you can expect is ~20 minutes of tingling. The tingling and itching brought on by beta alanine usually has a peak intensity no matter the dose, but it will tend to last longer based on how much you’ve taken, or what you do. In actuality, this is more of a placebo effect (unless they are dosing beta alanine properly - more on that in a moment). What’s more interesting, some cyclists have even reported that the tingling actually contributed to increased performance in time trials – in other words, the tingling gave them the feeling of a boost 1. In fact, some bodybuilders tend to see the tingling sensation as a sign that the pre workout supplement is doing its job. You shouldn’t be alarmed by the tingling – this is a normal effect of taking beta alanine, especially at doses greater than 1g, which is what you’ll likely find in most pre-workouts 1. It’s typically concentrated in the lips because, well, that’s how it got in! This triggers a little bit of neurologic activity in the peripheral nervous system (the part that signals to the extremities), which causes that notorious tingling. WHY beta alanine causes itching isn’t completely understood, but it has to do with how it works in the body – when beta alanine enters the blood, it binds with the amino acid histidine. This is a sensation called paresthesia, and it’s a normal effect of beta alanine intake. So, if you’ve ever gulped down a pre-workout, then a short while later felt your lips and maybe fingers tingle, you’re not alone. Let’s take a closer look at why these two ingredients cause the familiar tingling and skin itching or flushing. These ingredients are beta alanine, an amino acid, and niacin, a B vitamin. Why Does Pre-Workout Make Your Tingle & Itch?Īs mentioned above, the tingling and itching sensations you may experience after drinking pre-workout are not properties of the pre-workout as a whole – they are caused by two common ingredients found within the pre-workout. The others are a bit more benign, but no less weird. This isn’t the only ingredient that can cause annoying or weird side effects. But too much caffeine, and you’ll start to feel jittery, even anxious. ![]() Ĭaffeine is likely the most notable and understood ingredient – caffeine gives you energy and helps prolong performance. The most common pre-workout ingredients are caffeine, creatine, beta alanine, taurine, citrulline and tyrosine 1. There is a handful of common pre-workout ingredients that have various effects, ranging from energy to increased blood flow. The short answer is yes, but these sensations come from certain ingredients – beta alanine and niacin. Is it normal for pre-workout to make you tingle and/or itch? Then we’ll dig deeper into things you can do to prevent or offset the pre-workout tingle and itch. In this article we’ll discuss these ingredients and how they contribute to exercise performance, as well as why they cause the itching and tingling sensation you may be familiar with. The tingling and itching are usually attributed to two common ingredients – beta alanine and niacin. This isn’t incorrect, but these sensations come from a few specific ingredients that may or may not have anything to do with whether a pre-workout is working. Some say this is evidence that the pre-workout is doing its job. If you regularly use pre-workouts, then you’re likely used to that familiar tingling and itching in your lips and skin.
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