If you take pre-workout, you’ve likely experienced the pre-workout itch. Often described as a tingling sensation in the neck, face and even shoulders, the tingle happens fifteen minutes after ingesting pre-workout. So why does pre-workout make you itch? Is it dangerous? And how long does it last? With help from a qualified sports nutritionist, Abi Roberts, we answer all these questions and more.
What causes the pre-workout itch?
The itchiness or tingling you may get from a pre-workout is called paresthesia. It’s caused by beta-alanine, a common ingredient found in most pre-workout supplements.
“When you experience itching after taking a pre-workout supplement, it is likely attributed to beta-alanine. This is an amino acid that is often included in pre-workout formulas due to its potential to enhance exercise performance and reduce muscle fatigue”, says Abi.
How long does pre-workout itch last?
The itch you experience after taking pre-workout lasts around one hour before subsiding on its own. You’ll feel it less once you start your workout. By the time your session has finished, you should be itch-free.
How to get rid of pre-workout itch
It’s easiest to let the itch subside, which it will do in an hour or so. For many people the tingle becomes more bearable as they get used to taking the pre-workout. It often affects new takers of the supplement more.
“If the pre-workout itch becomes really bothersome, you may want to consider adjusting your dose or trying a pre-workout supplement that doesn’t contain beta-alanine,” advises Abi.
Why does beta-alanine itch?
A 2019 study indicated that this itching could be due to beta-alanine activating G-protein-coupled receptors, which are responsible for transmitting signals throughout the central nervous system. Especially on the skin [1].
“What you’re experiencing is a harmless and temporary condition known as paresthesia, which is characterised by a tingling or itching sensation on the skin, most commonly on the face, neck and arms,” says Abi. “This is all down to beta alanine stimulating nerve endings under the skin. This side effect is generally harmless and subsides on its own after a bit of time.”
Is there a pre-workout that doesn’t make you itch?
The ingredient in pre-workouts that makes you itch is beta alanine. Pre-workouts that don’t contain this are unlikely to cause the same sensation. However, beta alanine is featured for a reason.
Beta-alanine supplements increase carnosine, which reduces the acidity in your muscles during high-intensity exercise. It also reduces fatigue while increasing exercise capacity.
FAQs
Is it bad if pre-workout makes you itchy?
Not necessarily. It isn’t the most pleasant sensation, but the pre-workout itch is normal for both new and frequent users of the supplement.
What about tingling ears after pre-workout?
The pre-workout tingle often affects cheeks and other areas of the face. Feeling it in your ears is also common and nothing to be concerned about.
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