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Have you ever taken a pre-workout supplement and felt itchy? You’re not alone. This common side effect is often due to an ingredient called beta-alanine. So, what ingredient in pre-workout makes you itch? It’s beta-alanine, which is in many pre-workout formulas because it helps improve athletic performance. But, it can also cause a reaction called paresthesia, or the “beta-alanine itch.”
Key Takeaways
- Beta-alanine is the main ingredient in pre-workouts that can cause an itchy, tingling sensation on the skin.
- The intensity and duration of the beta-alanine itch can vary based on factors like ethnicity, sex, and body weight.
- The itching typically starts in the neck, shoulders, and arms and lasts around 30-60 minutes.
- Splitting the pre-workout dose or using a sustained-release formula can help minimize the itch.
- While unpleasant, the beta-alanine itch is not dangerous and is a common side effect of this popular pre-workout ingredient.
Understanding the Beta-Alanine Itch
Some people feel a tingling or itching after taking pre-workout supplements with beta-alanine. This is called paresthesia. It happens because beta-alanine works differently in the body. It mixes with histidine to make carnosine, which helps with fatigue and boosts exercise performance. But, it also makes some neurons in the skin send out an itching signal, mainly in the neck, shoulders, and arms.
What Causes the Itching Sensation?
The itch from beta-alanine comes from the buildup of carnosine in the body. As carnosine levels go up, it touches nerve receptors in the skin. These receptors send signals to the brain that we feel as itching or tingling. Studies show that how bad the itch is can vary by ethnicity, sex, and body weight.
The itch from beta-alanine starts within 15 minutes of taking it and lasts about 15 to 30 minutes. For some, it can be annoying, but it’s not harmful. To lessen the itch, try taking less of it, spreading it out over the day, or taking it with food to slow down how fast it works.
Even with the itch, beta-alanine is still a key ingredient in many supplements. It helps with endurance and reduces fatigue during intense workouts. If the itching isn’t too bad, the benefits of beta-alanine usually outweigh the discomfort for athletes and those who work out a lot.
Also Read: The Ultimate Guide To Beta-Alanine Supplements
What Ingredient in Pre Workout Makes You Itch?
Factors Influencing the Intensity of the Itch
As we have discussed beta-alanine is the main ingredient in pre-workout supplements that can cause itching or tingling. Studies show that several things can affect how bad the itch is. These include your ethnicity, sex, and body weight.
People of Asian descent, women, and those under 165 lbs often feel more itchiness from beta-alanine. The amount you take also matters. Taking more than 40 mg per kg of body weight can make the itch worse.
To lessen the itch, try taking smaller doses more often. Using a slow-release formula can also help. Or, mix it with other pre-workout stuff. The itch usually goes away after an hour, after your workout.
The “beta-alanine itch” might be annoying, but it’s not harmful. Knowing what makes it worse can help you deal with it. This way, you can enjoy your pre-workout supplements more.
| Factor | Effect on Beta-Alanine Itch |
|---|---|
| Ethnicity | Individuals of Asian descent are more likely to experience stronger itching |
| Sex | Females are more prone to experiencing more intense itching compared to males |
| Body Weight | People weighing less than 165 lbs tend to have a more pronounced itching sensation |
| Beta-Alanine Dose | Higher doses (over 40 mg per kg of body weight) increase the likelihood and severity of itching |
Conclusion
Beta-alanine in pre-workout supplements can cause itching or tingling. This amino acid leads to paresthesia, or the “beta-alanine itch”. It’s a common side effect that is harmless.
Managing this issue is possible by adjusting the dosage or using a sustained-release formula. Fitness lovers can find a pre-workout that works well without the itch by understanding its causes.
It’s key to read labels carefully and start with small doses. Staying hydrated also helps reduce the chance of the “beta-alanine itch”. With some trial and adjustment, you can pick a pre-workout that suits you best.
Choosing to use pre-workout supplements should depend on your goals, tolerance, and health. If you have concerns or severe side effects, talk to a healthcare professional. With the right approach, pre-workouts can help you achieve your fitness goals while minimizing discomfort.
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