Why Pre-Workout Makes You Itchy (And How to Stop It)

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Learn why beta-alanine causes tingling and how to avoid this uncomfortable side effect
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Your gym clothes are on, your sneakers are laced, and you’re ready to hit the weights: all that’s left is to take your pre-workout. But if you dread that itchy, tingly feeling that often happens after taking pre-workout, you’re not alone: many people experience this uncomfortable side effect when using pre-workout powders or supplements. Fortunately, there are techniques you can use to nix that itchy feeling and focus on your workout. Keep reading to learn exactly why pre-workout makes you itch and what you can do to get rid of it and focus on your exercise routine.

Things You Should Know

  • Pre-workout makes some people itch because of beta-alanine. This amino acid can cause a side effect that causes tingling and itching.
  • Stop the pre-workout itch by splitting up your pre-workout into multiple doses.
  • Alternatively, try a sustained-release pre-workout or a pre-workout made without beta-alanine to avoid any uncomfortable side effects.
Section 1 of 5:

Why does pre-workout make you itch?

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    Beta-alanine is the beta amino-acid inside of pre-workout that delays muscle fatigue and loss of power. However, beta-alanine can also cause an effect called paresthesia, which isn’t harmful, but does cause tingling and itching. [1] Researchers aren’t 100% certain why beta-alanine does this inside the body, but it’s common enough that more studies are being done on it.
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Section 2 of 5:

How to Stop Itching

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    Many people find that instead of taking an entire dose at once, breaking up their pre-workout into 2 or 3 doses helps prevent the itching. Try taking smaller amounts of pre-workout throughout the day to stop that tingly feeling. [2]
    • Pre-workout typically lasts in your system for about 4 hours. Try starting your first dose about 4 hours before you plan to work out.
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    Since beta-alanine is the ingredient that causes the itching, researchers have found that a sustained-release formula helps circumvent uncomfortable side effects. [3] Look for a pre-workout that says “sustained-release” on the packaging to try out this new version.
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    Beta-alanine is the ingredient that causes the pre-workout itch. While beta-alanine is a common ingredient in pre-workouts, you can find pre-workout brands without beta-alanine. These formulas may be better for you if you’re particularly sensitive to the side effects of beta-alanine.
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Section 3 of 5:

How long does the itch last?

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    The itchy, tingly feeling is different for everyone: for some people, it lasts for 15 minutes, and for others, it keeps itching and tingling for over 60 minutes. Some people even feel no itchiness at all. [6]
Section 4 of 5:

Recommended Beta-Alanine Dosage

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    However, your pre-workout may be formulated differently, so always check the instructions on the bottle. [7] Taking more than the recommended amount of beta-alanine could increase uncomfortable side effects, so it’s best to follow the directions closely.
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Section 5 of 5:

Is beta-alanine safe?

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    Beta-alanine is a naturally-occurring amino acid that’s also found in meat, poultry, and fish. Studies show no long-term side effects after using beta-alanine, and itchiness and tingling have been the only major side effects reported. [8]
    • Only about 30% of pre-workout users experience itching and tingling.

Expert Q&A

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  • Question
    Can pre-workout have negative effects?
    Pete Cerqua
    Certified Personal Trainer & Nutritionist
    Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City.
    Pete Cerqua
    Certified Personal Trainer & Nutritionist
    Expert Answer
    It definitely can, especially if you aren't healthy enough when you start using it. It's really important to make sure you get your health on point before you start exercising and using pre-workout formulas—if you're not healthy enough, pre-workout formulas can actually harm you.
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      Tips

      • New users of pre-workout are more likely to experience itching and tingling. As you get more accustomed to using pre-workout, the itchiness will likely decrease (and may even go away completely). [9]
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      Warnings

      • Some people use creatine for their pre-workout, while others use a caffeine-based supplement to get their heart rate up and warm up their muscles before exercising. Although these options add in a little more intensity, do not use them unless your health is in check. If you're not healthy enough, those things can actually harm you. Consult a doctor before using a pre-workout or starting an exercise regimen.
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      Expert Interview

      Thanks for reading our article! If you'd like to learn more about working out, check out our in-depth interview with Pete Cerqua .

      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491570/
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
      3. ↑ https://pubmed.ncbi.nlm.nih.gov/30003336/
      4. ↑ https://greatist.com/discover/best-pre-workout#the-best-pre-workout
      5. ↑ https://totalshape.com/supplements/best-pre-workout-without-beta-alanine/
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491570/
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
      9. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

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