Purchase An Effective Supplement Without Beta-Alanine. A low dose will significantly reduce tingling but may also reduce the performance benefits. Of course, you can always reduce your pre-workout dosage. This is perfect for minimizing paresthesia. Sustained release beta-alanine supplementation allows you to ingest higher levels of beta-alanine and quickly increase muscle carnosine levels. This will reduce the chance of skin tingling. A sustained release formula will release the beta-alanine in smaller doses. Rapid release formulas and sustained-release formulas. There are two types of pre-workout supplements. Opt For A Supplement With A Sustained Release Formula. It will only reduce or take away the annoying tingles. So splitting the supplement will not affect your performance. You don’t have to take the supplement right before you exercise. So rather than taking a full dose of pre-workout before the gym, split it into smaller doses throughout the day. One tried, and proven method is to break down the pre-workout intake. Split The Supplement Into Multiple Doses. If you find the tingling sensation unpleasant, there are several ways to stop beta-alanine itch. If you fall into this category, a few methods exist to reduce the itchy sensation or at least make it go away faster. However, some people are more sensitive to beta-alanine, and it might take about 4 hours for the tingles to subside. The tingle will usually wear out in 30-45 minutes. Generally, you’ll notice the tingly sensation within 20 mins of taking beta-alanine. If you are lucky, you may not get pre-workout tingles at all. You may have a few minutes to a couple of hours of tingles. The duration of tingles varies from person to person. The tingly sensation tells them that the pre-workout is working and the body is ready for a hard workout. Some people are psychologically motivated to work out because of the tingles! It has no lasting damage and does not hurt you in any way. Yes, beta-alanine tingles are a perfectly normal side effect of drinking pre-workout. Is it Normal for Beta-Alanine to Cause Tingles? Histidine also contributes to the itchy sensation associated with pre-workouts. However, the interaction of beta-alanine with the nervous system is the leading cause of the tingles.īeta-alanine triggers the nervous system and stimulates the neurons causing skin tingling and itching.Īlso, when you take supplements with beta-alanine, your body frees up histidine to bind with beta-alanine. There are a few different mechanisms by which beta-alanine causes tingles, and there is ongoing research to determine them. The sensation is harmless and short-lived. Beta-alanine tingle: The only known side effect of beta-alanine is its infamous tingles.It has benefits such as improving immunity and anti-aging properties. Antioxidant activity: As you know by now, beta-alanine stimulates carnosine synthesis.Enhances mental focus: Beta-alanine also helps you to focus better during workouts.Improves body composition: Studies have shown that beta-alanine intake aids muscle growth.It allows you to do high-intensity workouts for a longer duration. This is a massive advantage during endurance workouts. Higher carnosine levels reduce muscle fatigue and improve performance. Enhances exercise performance and endurance: Beta-alanine increases muscle carnosine synthesis.This is due to its important benefits, backed by solid science. ( 3) Health BenefitsĮven with the annoying itchy side effects, beta-alanine remains hugely popular in pre-workout products. This is because most dietary carnosine intake comes from fish, poultry, and meat. Vegetarians and vegans have much lower carnosine levels in their muscles. This, in turn, helps balance the muscles’ pH and reduces neuromuscular fatigue. ( 2)Ĭarnosine absorbs lactic acid produced during exercise. The accumulation of lactic acid is believed to be the reason for fatigue and muscle cramps. ( 1)ĭuring high-intensity exercise, your body produces lactic acid, which lowers the pH of the muscles. Carnosine is highly concentrated in the muscles, is helpful in muscular function, and has pronounced effects in improving exercise performance. Beta-alanine is also found in food products like fish and meat.īeta-alanine combines with amino acid histidine to produce a substance called carnosine. It is classified as a non-essential amino acid, meaning your body produces it naturally. Beta-alanine is a beneficial amino acid found in most pre-workout supplements.
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