Why Does Pre-Workout Make You Itch | Itching for Answers

Frustrated by pre-workout making you itch? Learn what might be causing itchy skin, and find out how to reduce or eliminate it.

Russell Richardson Jr

06 Jan 2023

Are you one of the many fitness enthusiasts who love to ramp up their routine with pre-workout?

At first, you may have felt an itchy sensation on your skin following the consumption of this popular supplement. Don't worry, though! You aren't alone. So what's behind this bizarre side effect?

Let's take a closer look at the science behind pre-workout supplements:

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Key Points

The itchy tingling sensation is most commonly attributed to the presence of beta-alanine.
Start with a lower dose of beta-alanine to test your reaction and increase gradually.
Drink plenty of water before, during, and after your workout to help reduce side effects like itchiness or headaches.
Take a pre-workout at least 30 minutes before exercise for maximum impact.
Natural alternatives like green tea extract, BCAAs, beetroot juice, and creatine may provide a more targeted approach for specific needs than pre-workout supplements.

What is a Pre-Workout?

Pre-workout supplements are powders or drinks designed to provide a boost of energy and improve athletic performance.
They usually contain a combination of ingredients such as caffeine, beta-alanine, creatine, and nitric oxide boosters.
Their purpose is to help fitness enthusiasts achieve their goals, whether it's to increase endurance, strength, or speed.

What's In Pre-Workout?

Beta-alanine: This naturally occurring amino acid is responsible for the itchy skin-tingling feeling. Beta-alanine increases blood flow and triggers nerve receptors, causing an uncomfortable sensation. It's also essential for muscle function and endurance.
Niacin: Another key ingredient, niacin improves blood flow, and boosts energy production by releasing stored glucose in your muscles.
Caffeine: Everyone's favorite energy booster! Caffeine targets the central nervous system, increasing focus and alertness. It also enhances physical performance by delaying fatigue and accelerating fat burn.

How Do Pre-Workout Supplements Work?

The ingredients in pre-workout help your body produce nitric oxide, a vasodilator that widens blood vessels, increasing circulation to your muscles.
They help you push harder and reduce the perception of fatigue, so you can do more reps/sets.
They help you stay focused and energized.

Why Does Pre-Workout Make You Itch?

Now that we've introduced the science behind pre-workout supplements let's dive into why it sometimes causes that annoying itch:

As mentioned, beta-alanine increases blood flow and triggers nerve receptors, causing that strange sensation in the skin.
It's also worth noting that not everyone experiences this side effect - it depends on individual tolerance and sensitivity to beta-alanine.
Other potential side effects include headaches, jitteriness, and gastrointestinal distress. Yikes!

Why is it Important to Understand the Cause of the Itchiness?

Knowing what causes the itch can help you anticipate the sensation and figure out ways to minimize it.
Awareness helps you determine if you're experiencing an adverse reaction - if the itch is unbearable or other symptoms occur, stop taking the pre-workout and seek medical attention.
By understanding how pre-workout supplements work, you can tailor your usage to your goals and needs.

Tips to Avoid Itchiness

Take a smaller dose: Start with a lower dose to test your reaction to beta-alanine. Increase gradually, listening to your body along the way.
Stay hydrated: Drink plenty of water before, during, and after your workout. Dehydration can worsen side effects and cause headaches, cramps, and muscle fatigue.
Time it right: Take pre-workout at least 30 minutes before you begin training. This way, you'll give your body time to digest the ingredients and maximize their impact.
Try natural alternatives: Certain foods and drinks like coffee, beet juice, or banana can offer a natural boost in energy and performance.

Ways to Minimize Other Side Effects

The itchy sensation is only one of the many possible side effects of pre-workout supplements. Other common ones include:

Headache: Caused by caffeine, dehydration, or high blood pressure. Make sure you're drinking enough water and monitor your intake of caffeine and other stimulants.
Jitters: Caffeine can make you feel anxious or nervous. If you’re sensitive to caffeine, look for supplements with less caffeine per serving or switch to non-stimulant alternatives.
Gastrointestinal distress: Several ingredients, including caffeine, can lead to an upset stomach or diarrhea. Try reducing your dose, eating something light before taking the supplement, or experimenting with different brands.

Alternatives to Pre-Workout Supplements

If pre-workout supplements aren’t your thing, or if you prefer to avoid beta-alanine and caffeine altogether, here are some other options:

Green tea extract: This powerful antioxidant can boost energy and improve focus without the side effects associated with high caffeine consumption.
BCAAs: Branched-chain amino acids support muscle growth and reduce muscle breakdown during high-intensity exercise.
Beetroot juice: High in nitrates, which increase oxygen uptake and endurance.
Creatine: Supports muscle strength and may improve your exercise performance.

How Do These Alternatives Compare to Pre-Workout Supplements?

While pre-workout supplements are packed with a variety of ingredients, some of which are backed up by science, alternatives offer a different approach:

Natural alternatives offer the benefits of pre-workout supplements without beta-alanine and caffeine or other harsh stimulants.
They may be less efficient, but they provide a more natural solution for those who wish to avoid pre-workout supplements or beta-alanine.
Certain types of alternative supplements provide a more targeted approach, such as creatine or BCAAs, which may be better suited to specific needs than a pre-workout supplement.

Bottom Line

Itchiness is a common (and relatively harmless) side effect of beta-alanine supplements, an ingredient found in pre-workouts. Many factors influence the onset and severity of the itchiness, so listen to your body and adjust your dose accordingly.

If pre-workout supplements aren't for you, there are plenty of natural alternatives that can offer similar benefits, without the unpleasant side effects. Remember to stay hydrated and experiment with different options to find what works best for you!