Many think the tingling they feel after drinking pre-workout—known as “pre-workout itch”—means they’re allergic to their supplement.
They’re wrong.
That sensation comes from beta-alanine, an amino acid that boosts athletic performance but also triggers this unique reaction.
Is it dangerous? No.
Can you minimize it? Maybe.
Should you even try? That depends.
Let’s break it down.
Key Takeaways
- Beta-alanine is what makes you itch after taking pre-workout. It’s an amino acid that boosts athletic performance but also causes a tingling sensation in your face, neck, and hands.
- The itch—technically called paresthesia—likely happens when beta-alanine binds to a nerve receptor called MrgprD.
- The bigger the dose, the stronger and longer the itch. Smaller people taking large doses tend to feel it more intensely and for longer than larger people taking smaller doses.
- Pre-workout itch is harmless, but whether it’s annoying or motivating depends on your perspective. Some people love it; others find it distracting.
- The sensation usually lasts 30-to-60 minutes. You may be able to make it less intense by taking smaller doses throughout the day, using a time-release supplement, or taking beta-alanine with food.
What Makes You Itch in Pre-Workout?
Beta-alanine is what makes you itch in pre-workout. It’s a naturally occurring amino acid added to supplements to boost athletic performance.
Your body uses beta-alanine to create a compound called carnosine, which it stores in your muscles and brain. It does this by combining beta-alanine with the essential amino acid L-histidine.
Carnosine is beneficial for performance because it reduces muscle acidity, thereby allowing your muscles to work longer before they fatigue.
READ MORE: The Definitive Guide to Beta-Alanine Supplementation
Why Does Pre-Workout Make You Itch?
Beta-alanine commonly causes an itching or tingling sensation in the face, neck, and hands around 15 minutes after consumption. Technically, this sensation is called paresthesia, though people usually refer to it as “beta-alanine itch.”
Scientists still aren’t sure why beta-alanine itch occurs, but the most likely explanation is that it happens when beta-alanine binds to a nerve receptor called Mas-related G protein-coupled receptor D, or MrgprD.
The dose of beta-alanine and how high levels peak in your blood determine how strong the itch will be. A large dose in a smaller person will raise blood levels more than a small dose in a larger person, making the itch more intense and longer-lasting.
Some evidence also suggests that women, Asians, and those that weigh less than 165 pounds are more likely to experience beta-alanine itch than others.
Is Beta-Alanine Itch Harmful?
Beta-alanine itch is harmless.
That said, some people find it so uncomfortable that focusing on training or competing becomes challenging. On the other hand, some take it as a sign their pre-workout is working, which can boost motivation—and maybe even performance.
In other words, whether pre-workout itch feels like a nuisance or a boost comes down to perspective. The only way to know how it affects you is to try it.
How Long Does Pre-Workout Itch Last?
Pre-workout itch usually lasts around 30 minutes, though it may last up to an hour if you take a large dose of beta-alanine.
The effect usually becomes less noticeable after a few weeks of regular use, but it rarely goes away entirely.
How to Get Rid of Pre-Workout Itch
There’s no way to get rid of pre-workout itch—you simply have to wait for the symptoms to fade on their own. However, if you dislike the sensation and would prefer to minimize it, there are a few things you can try:
1. Take smaller doses throughout the day, instead of one large dose.
For example, instead of consuming 4.8 grams at once, you could consume 1.2 grams in four doses several hours apart throughout the day.
(This is often what researchers do in studies so that people don’t realize they’re taking beta-alanine.)
2. Take a beta-alanine supplement that has a time-release coating.
Some beta-alanine supplements use coated capsules that dissolve slowly, which can help prevent pre-workout itch. However, they’re usually more expensive and only contain beta-alanine—not the full mix of performance-enhancing ingredients found in pre-workout.
3. Take beta-alanine with food.
Similar to time-release capsules, this slows the absorption of beta-alanine and prevents blood levels from rising high enough to irritate your nerves.
FAQ #1: Is beta-alanine itch a sign of an allergy?
No, beta-alanine itch isn’t an allergic reaction. Beta-alanine likely binds to the MrgprD receptor, which is “histamine-independant” (it doesn’t involve histamine). In other words, your pre-workout isn’t triggering an allergy—it’s activating your nerves.
FAQ #2: When should you take beta-alanine?
Beta-alanine’s effects are cumulative in nature—it takes several weeks for it to increase carnosine levels in your muscles enough to improve your performance.
So, as long as you consume the clinically effective dose every day, it doesn’t matter when you consume beta-alanine.
There are a couple of riders to this rule:
- If pre-workout itch fires you up, take beta-alanine about 30 minutes before your workout.
- If you dislike beta-alanine itch, take it with food to reduce the sensation.
FAQ #3: What’s the best pre-workout with beta-alanine?
To be considered the best pre-workout with beta-alanine, a product must:
- Contain a clinically effective dose of beta-alanine
- Contain no artificial fillers, food dyes, or other chemical junk
- Be analyzed for purity and potency in an accredited lab
- Have a clean and transparent label showing exactly what’s in every serving and what’s not (no proprietary blends or hidden ingredients)
- Be made in NSF-certified and FDA-inspected and cGMP-compliant facilities
For a product that meets all these criteria, try Pulse.
Scientific References +
- Hoffman, Jay R., et al. “β-Alanine Ingestion Increases Muscle Carnosine Content and Combat Specific Performance in Soldiers.” Amino Acids, vol. 47, no. 3, 2015, pp. 627–636, www.ncbi.nlm.nih.gov/pmc/articles/PMC4326648/, https://doi.org/10.1007/s00726-014-1896-7. Accessed 13 Dec. 2021.
- Ament, Wim, and Gijsbertus J Verkerke. “Exercise and Fatigue.” Sports Medicine (Auckland, N.Z.), vol. 39, no. 5, 2009, pp. 389–422, www.ncbi.nlm.nih.gov/pubmed/19402743, https://doi.org/10.2165/00007256-200939050-00005.
- Liu, Q., et al. “Mechanisms of Itch Evoked by -Alanine.” Journal of Neuroscience, vol. 32, no. 42, 17 Oct. 2012, pp. 14532–14537, www.ncbi.nlm.nih.gov/pmc/articles/PMC3491570/, https://doi.org/10.1523/jneurosci.3509-12.2012. Accessed 28 Mar. 2019.
- Varanoske, Alyssa N., et al. “Comparison of Sustained-Release and Rapid-Release β-Alanine Formulations on Changes in Skeletal Muscle Carnosine and Histidine Content and Isometric Performance Following a Muscle-Damaging Protocol.” Amino Acids, vol. 51, no. 1, 12 July 2018, pp. 49–60, https://doi.org/10.1007/s00726-018-2609-4.
- Kelly, Vincent. “β-Alanine: Performance Effects, Usage and Side Effects.” British Journal of Sports Medicine, vol. 52, no. 5, 5 Sept. 2017, pp. 311–312, espace.library.uq.edu.au/view/UQ:465955/s3315814_phd_thesis.pdf, https://doi.org/10.1136/bjsports-2017-098025. Accessed 30 May 2021.
- GLENN, Jordan M., et al. “Effects of Acute Beta-Alanine Supplementation on Anaerobic Performance in Trained Female Cyclists.” Journal of Nutritional Science and Vitaminology, vol. 61, no. 2, 2015, pp. 161–166, https://doi.org/10.3177/jnsv.61.161. Accessed 26 Nov. 2019.
- Harris, R. C., et al. “The Absorption of Orally Supplied β-Alanine and Its Effect on Muscle Carnosine Synthesis in Human Vastus Lateralis.” Amino Acids, vol. 30, no. 3, 24 Mar. 2006, pp. 279–289, link.springer.com/article/10.1007/s00726-006-0299-9, https://doi.org/10.1007/s00726-006-0299-9.
- Bellinger, Phillip M., and Clare L. Minahan. “Performance Effects of Acuteβ-Alanine Induced Paresthesia in Competitive Cyclists.” European Journal of Sport Science, vol. 16, no. 1, 30 Jan. 2015, pp. 88–95, https://doi.org/10.1080/17461391.2015.1005696. Accessed 11 July 2020.
- Ávila-Gandía, Vicente, et al. “One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists’ Time-Trial Performance.” Nutrients, vol. 13, no. 8, 25 July 2021, p. 2543, https://doi.org/10.3390/nu13082543. Accessed 14 Sept. 2021.
- Stout, J. R., et al. “Effects of β-Alanine Supplementation on the Onset of Neuromuscular Fatigue and Ventilatory Threshold in Women.” Amino Acids, vol. 32, no. 3, 30 Nov. 2006, pp. 381–386, https://doi.org/10.1007/s00726-006-0474-z. Accessed 9 May 2020.
- Décombaz, Jacques, et al. “Effect of Slow-Release β-Alanine Tablets on Absorption Kinetics and Paresthesia.” Amino Acids, vol. 43, no. 1, 3 Dec. 2011, pp. 67–76, https://doi.org/10.1007/s00726-011-1169-7. Accessed 1 Mar. 2019.
- Hobson, R. M., et al. “Effects of β-Alanine Supplementation on Exercise Performance: A Meta-Analysis.” Amino Acids, vol. 43, no. 1, 24 Jan. 2012, pp. 25–37, www.ncbi.nlm.nih.gov/pmc/articles/PMC3374095/, https://doi.org/10.1007/s00726-011-1200-z.
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