Why Pre-Workout Makes You Itchy (And How to Stop It)

Learn why beta-alanine causes tingling and how to avoid this uncomfortable side effect

Co-authored by Hannah Madden

Last Updated: November 15, 2022 References

Why does pre-workout make you itch?

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How to Stop Itching

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How long does the itch last?

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Recommended Beta-Alanine Dosage

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Is beta-alanine safe?

Your gym clothes are on, your sneakers are laced, and you’re ready to hit the weights: all that’s left is to take your pre-workout. But if you dread that itchy, tingly feeling that often happens after taking pre-workout, you’re not alone: many people experience this uncomfortable side effect when using pre-workout powders or supplements. Fortunately, there are techniques you can use to nix that itchy feeling and focus on your workout. Keep reading to learn exactly why pre-workout makes you itch and what you can do to get rid of it and focus on your exercise routine.

Things You Should Know

Pre-workout makes some people itch because of beta-alanine. This amino acid can cause a side effect that causes tingling and itching.
Stop the pre-workout itch by splitting up your pre-workout into multiple doses.
Alternatively, try a sustained-release pre-workout or a pre-workout made without beta-alanine to avoid any uncomfortable side effects.

Section 1 of 5:

Why does pre-workout make you itch?

Beta-alanine produces a byproduct that causes tingling and itchiness. Beta-alanine is the beta amino-acid inside of pre-workout that delays muscle fatigue and loss of power. However, beta-alanine can also cause an effect called paresthesia, which isn’t harmful, but does cause tingling and itching.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Researchers aren’t 100% certain why beta-alanine does this inside the body, but it’s common enough that more studies are being done on it.

Section 2 of 5:

How to Stop Itching

1
Split your dosage up into several smaller doses. Many people find that instead of taking an entire dose at once, breaking up their pre-workout into 2 or 3 doses helps prevent the itching. Try taking smaller amounts of pre-workout throughout the day to stop that tingly feeling.^{[2]
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Journal archive from the U.S. National Institutes of Health
Go to source}
- Pre-workout typically lasts in your system for about 4 hours. Try starting your first dose about 4 hours before you plan to work out.
2
Try a sustained-release beta-alanine pre-workout. Since beta-alanine is the ingredient that causes the itching, researchers have found that a sustained-release formula helps circumvent uncomfortable side effects.^{[3]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Look for a pre-workout that says “sustained-release” on the packaging to try out this new version.
- Try Vintage Blast for a sustained-release pre-workout.^{[4]
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  Research source}
3
Take a pre-workout without beta-alanine. Beta-alanine is the ingredient that causes the pre-workout itch. While beta-alanine is a common ingredient in pre-workouts, you can find pre-workout brands without beta-alanine. These formulas may be better for you if you’re particularly sensitive to the side effects of beta-alanine.
- Look for brands like Gorilla Mode, 4 Gauge, or Pre-Lab Pro.^{[5]
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  Research source}

Section 3 of 5:

How long does the itch last?

Itchiness usually lasts between 15 minutes and 1 hour. The itchy, tingly feeling is different for everyone: for some people, it lasts for 15 minutes, and for others, it keeps itching and tingling for over 60 minutes. Some people even feel no itchiness at all.^{[6]
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Journal archive from the U.S. National Institutes of Health
Go to source}

Section 4 of 5:

Recommended Beta-Alanine Dosage

The recommended dose of beta-alanine is 4 to 6 grams per day. However, your pre-workout may be formulated differently, so always check the instructions on the bottle.^{[7]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Taking more than the recommended amount of beta-alanine could increase uncomfortable side effects, so it’s best to follow the directions closely.

Section 5 of 5:

Is beta-alanine safe?

Yes, beta-alanine has been well-researched and is safe to use. Beta-alanine is a naturally-occurring amino acid that’s also found in meat, poultry, and fish. Studies show no long-term side effects after using beta-alanine, and itchiness and tingling have been the only major side effects reported.^{[8]
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PubMed Central
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Go to source}
- Only about 30% of pre-workout users experience itching and tingling.