Protein-rich foods, such as chicken, turkey, red meat, pork, and fish, all contain beta-alanine. In addition to being produced by the liver, we also get beta-alanine from the food we eat. This supplementation regimen should be done daily for at least 2-4 weeks 3. To increase carnosine concentrations in muscle tissue, research suggests athletes should consume 3.2-6.4 g/day of beta-alanine. Buffering against changes in muscle pH can have a beneficial impact on performance, particularly in short-duration exercise lasting 0.5-10 minutes 3. Performance Benefits of Beta-Alanine Supplementationĭuring high-intensity exercise, carnosine serves as a buffer to the build-up of lactic acid in the muscle. Therefore, b eta-alanine is considered to be the rate limiting factor for the formation of carnosine in the muscle 2.Ĭonsequently, supplementing with beta-alanine provides the muscle tissue with the limiting amino acid needed for carnosine to be formed. Muscle tissue has high concentrations of L-histidine, the other amino acid needed to form carnosine, but low concentrations of beta-alanine. The goal of beta-alanine supplementation is to increase the muscle concentration of carnosine. In the body beta-alanine combines with another amino acid, L-histidine, to form carnosine 1. What is Beta-Alanine?īeta-alanine is a non-essential amino acid the body produces in the liver.

Then we will examine why beta-alanine may be making you itch. Let’s first take a look at what beta-alanine is and why it is used as a supplement in sport. It is highly recommended, very popular, and contains no beta-alanine.Have you ever taken a supplement containing beta-alanine and started to itch or tingle? You may have wondered what’s going on and is this normal. As we previously discussed, the recent questions regarding beta-alaine’s actual efficacy have led many brands to move away from the ingredient. Lastly, you could just purchase a pre-workout that contains no beta-alanine. In general, pre-workouts will have more pronounced effects if taken fasted. Speaking from experience, I can tell you that while the sensation never really fades, it becomes much less noticeable as the weeks go by.Īlso, as with most other pre-workout ingredients, the effects will be limited depending on how much food you have consumed before. If you pre-workout contains beta-alanine, you should be aware that the tingling sensation will not be as potent the more you take it. This can likely be attributed to the fact that the tingling sensation at least makes users feel like they are taking a powerful supplement even thought the actual benefits may be marginal at best. Some new research has suggested that it may take weeks of taking beta-alanine to see any sort of benefit.ĭespite this, most pre-workouts still contain beta-alanine. Far from the claimed benefits, beta-alanine was only shown to increase the time you can do high-intensity exercises ever so slightly.Įven more concerning, there is no clear answer when it comes to dosing. However, recent studies have shown that beta-alanine may not be as effective as initially thought. For that reason, it became a standard pre-workout ingredient across the board similar to caffeine. Is Taking Beta-Alanine Worth The Itch?įor a long time, beta-alanine was thought to boost the production of carnosine and in turn, increase overall sports performance. While it may be very uncomfortable and potentially distracting from your workout, it will not cause any sort of damage to your body. No, the pre workout itchy sensation is not at all harmful. Is the Pre Workout Itchy Sensation Harmful? You also have to be aware that the tingling sensation may be stronger if you have never taken beta-alanine before. The higher the dose in your pre workout (typically between (2g-4g), the greater the effects may be. What Makes You Itch In Pre Workout?Īs already mentioned, the cause of this feeling is parentheses brought on by beta-alaine. It will usually start around 15 minutes after taking the supplement and can last for up to half an hour. The itch people typically describe when taking pre-workout can be best described as a tingling sensation that tends to be concentrated around the arms, neck, shoulders, and face. Why Does Pre Workout Make You Itch? Beta-Alanine Explained Why Does Pre Workout Make You Itchy? Final Thoughts.Why Does Pre Workout Make You Itch? Beta-Alanine Explained.

Condense pre workout makes me itch