If you use pre-workout supplements, you’ve probably experienced it: the feeling of itching and tingling right after taking the pre-workout. What causes this feeling? Can it be harmful? Or is it actually good?
BETA ALANINE
The itching and tingling after taking the pre-workout are due to the ingredient beta-alanine. Beta-alanine is a non-essential amino acid that has been scientifically proven to have a modest positive effect on athletic endurance. This effect only occurs with athletic performances that last between 60 and 240 seconds. You may also benefit from beta-alanine supplementation in your strength training, but only with relatively long activities, such as long sets (dropsets, supersets, paired sets, metabolic finishers and circuit training.
NOT ACUTTE
Beta-alanine does not work acutely: it takes several weeks before maximum effectiveness is reached. In this view, beta-alanine does not belong in pre-workouts, which should only contain acutely working ingredients.
TINGLING
When beta-alanine is absorbed into the body, it can cause a specific reaction known as paresthesia, a tingling sensation that is usually experienced on the skin: especially on the face, neck, and backs of the hands. These sensations generally disappear within 60 to 90 minutes after ingestion. Itching from beta-alanine is not an allergic reaction.
Many people think that the tingling is a sign that the pre-workout is starting to work. That is not the case. The tingling only indicates that the beta-alanine has been absorbed into the body. Whether you benefit from this depends on your training program. If you do a lot of long sets, beta-alanine may provide a little support.
Evil tongues claim that pre-workout manufacturers deliberately put beta-alanine in their product because of that tingling sensation, so that users feel like it is ‘doing’ something.
REDUCE OR PREVENT
Although harmless, the tingling is experienced as unpleasant by many people. And the larger the dose, the stronger and longer the itch. You can reduce or prevent itching by spreading your intake over several moments, for example by taking beta-alanine in the morning and evening and/or before and after your workout.
The recommended daily dose is 4 to 6 grams for 2 to 4 weeks. After that, a maintenance dose of about 1.2 grams may be sufficient.
INGREDIENTS OF A GOOD PRE-WORKOUT
We already said that beta-alanine should not be a pre-workout ingredient. What substances should be in a good pre-workout:
- citrulline malate: 6-8 grams;
- caffeine: 4-6 milligrams per kg body weight;
- rhodiola rosea: 288-680 milligrams;
- alpha-GPC: 600 milligrams.
CONCLUSION
The tingling and itching that you often experience after taking a pre-workout can be attributed to the ingredient beta-alanine. This substance can have a small positive effect on cardio or strength training with a long duration, for example supersets and dropsets. The tingling is not harmful but has no further function. It does not mean that the pre-workout works, it only says that the beta-alanine has been absorbed into the body.
Beta-alanine does not work acutely and therefore should not even be in a pre-workout supplement.