Why Does Preworkout Powder Make You Itch

There’s no denying preworkout supplements are getting more and more popular. Industry projections actually suggest significant growth in the coming years. Market analysts predict that this sector will expand at a rate of about 8.3% annually between 2020 and 2027.

But ever gulped down your preworkout shake only to find yourself scratching like crazy minutes later? You’re not alone. That tingling, itchy sensation is a common experience for many fitness users. Want to know why it happens and what you can do about it? Continue reading.

The itch culprit: beta-alanine

The main reason your skin feels like it’s crawling after downing a scoop of preworkout is an ingredient called beta-alanine. This amino acid is a favorite among supplement makers because it’s shown to boost exercise performance, especially in high-intensity, short-duration activities.

But here’s the kicker: beta-alanine has a quirky side effect. It can trigger a sensation called paresthesia, which manifests as tingling, itching, or mild burning on the skin. It’s like when your foot falls asleep, but less intense and spread out.

You can learn more about how beta-alanine in preworkout supplements makes you itch here: https://mamasupps.com/blogs/main-page/why-does-pre-workout-make-you-itch. Or you can continue reading this article for more information.

The science behind the scratch

So, how does beta-alanine turn you into a temporary scratch maniac? It all comes down to nerve stimulation. Beta-alanine activates certain nerve receptors in your skin, particularly those that respond to itching and tingling sensations.

Picture this: You’re at the gym, ready to crush your workout. You mix up your preworkout, chug it down, and head to the weights. About 15 minutes in, your face starts to feel weird. Then, your arms. Before you know it, you’re fighting the urge to scratch every inch of exposed skin.

That’s beta-alanine doing its thing. It tends to affect areas with thinner skin or more nerve endings first, which is why your face, neck, and hands often bear the brunt of the itch.

Research has shed light on the relationship between dosage and the likelihood of experiencing this sensation. A study conducted in 2019 found that the itchy effect was more pronounced when individuals consumed beta-alanine at a rate of 40 milligrams for every kilogram (or 2.2 pounds) of their body weight. This finding suggests that the intensity of the itching sensation may be dose-dependent, with higher amounts of beta-alanine potentially leading to more noticeable effects.

Not just beta-alanine

While beta-alanine is the main itch-inducer, it’s not the only possible culprit in your preworkout powder. Some other ingredients can cause similar sensations:

Niacin (vitamin B3)

Ever heard of the “niacin flush”? It’s a warm, tingly feeling often accompanied by skin reddening, which typically happens when consuming niacin in large quantities, around 500 milligrams or more. Some of the best pre-workout supplements include niacin for its potential to boost energy and improve blood flow, enhancing overall workout performance and effectiveness.

Caffeine

While it doesn’t directly cause itching, high doses of caffeine can make some people feel jittery or tingly. If you’re sensitive to caffeine, this might contribute to that overall “crawling skin” feeling.

Artificial sweeteners or other additives

Some people are sensitive to certain artificial ingredients, which could cause mild skin reactions.

Itch intensity

It’s not the same for everyone.

If you and your gym buddy take the same preworkout and you’re scratching up a storm while they’re cool as a cucumber, don’t worry. The intensity of the itch can vary based on a few factors:

Dosage

More beta-alanine generally means more itch. If your preworkout is loaded with the stuff, you’re more likely to feel it.

Individual sensitivity

Some people are just more prone to paresthesia than others. It’s like how some folks can chug coffee all day while others get the jitters from a single cup.

Timing

Taking your preworkout on an empty stomach or all at once can intensify the sensation.

Tolerance

Regular users often report that the itching sensation decreases over time as their body gets used to beta-alanine.

Is the Itch Dangerous?

Here’s some good news: that itchy feeling, while annoying, isn’t harmful. Beta-alanine has been studied extensively and is considered safe for most people when used as directed.

In fact, the itch is just a side effect of beta-alanine doing its job. This amino acid helps form a compound called carnosine in your muscles, which can help buffer lactic acid buildup during intense exercise. That means you might be able to push harder and longer before fatigue sets in.

So, while you’re scratching away, remember that it might be a sign that your preworkout is working its magic.

Taming the tingle

If the itch is driving you nuts, don’t worry. There are ways to minimize it:

Start small

Begin with a lower dose of preworkout and gradually increase it. It gives your body time to adjust.

Split it up

Instead of taking your full dose at once, try splitting it into two smaller doses taken 15-20 minutes apart.

Time it right

Take your preworkout with a small snack or after a meal. Doing so can slow absorption and reduce the intensity of the itch.

Look for sustained-release formulas

Some preworkouts use a form of beta-alanine that releases more slowly, which can reduce the itching sensation.

Try a beta-alanine-free preworkout

If the itch is really bothering you, look for preworkouts that don’t contain beta-alanine. Just keep in mind that you might miss out on some performance benefits.

The Bottom Line

You’re not crazy about experiencing that itchy, tingly feeling from your preworkout. It’s a real phenomenon, with beta-alanine as the one to blame. While, yes, it can be annoying, it’s generally harmless. It may even be a sign that your supplement is doing its job.

Understanding what causes the itch can help you make informed decisions about your preworkout use. Whether you choose to embrace the tingle, manage it with different dosing strategies, or opt for beta-alanine-free alternatives… it’s up to you. You’ve got the last say.

Remember, everyone’s body reacts differently to supplements. What works for your gym buddy might not work for you. Don’t be afraid to experiment (but safely, of course) to find what gives you the best boost..

And hey, next time you’re at the gym scratching away, you can impress your friends with your newfound knowledge about beta-alanine and paresthesia. Who said you can’t learn while you lift?

References:

1. “Pre-workout Supplements Market Size, Share & Trends Analysis Report By Form (Powder, Capsule, Ready To Drink), By Distribution Channel (Online, Offline), By Region, And Segment Forecasts, 2020 – 2027”, Source: https://www.grandviewresearch.com/industry-analysis/pre-workout-supplements-market

2. “What causes beta-alanine itch and how to treat it”, Source: https://www.medicalnewstoday.com/articles/beta-alanine-itch

3. “5 Side Effects of Pre-Workout Supplements”, Source: https://www.healthline.com/nutrition/pre-workout-side-effects