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Pre workout itch is a side effect that many people experience before they start to workout. What’s in pre-workout that makes you itch? The answer is Beta-alanine, a common ingredient in pre-workout supplements that can give you an itchy feeling on your skin especially when you first start taking it.
Niacin (vitamin B3) is known to cause a temporary flushing or tingling sensation in the skin, that some people may experience as itching.
Niacin and other ingredients like caffeine and certain herbal extracts stimulate blood flow and nerve endings, contributing to the sensation of itchiness.
These ingredients are included in pre-workout formulations to enhance energy, focus, and vasodilation, but they can also trigger mild allergic reactions or sensitivity in some individuals.
Pre-workout supplements are designed to boost your energy, focus, and endurance during exercise. Beta alanine is included in these supplements because of its potential to delay muscle fatigue.
When combined with other ingredients like caffeine and creatine, beta alanine aims to provide a well-rounded performance-enhancing effect.
While most people can use beta alanine without any issues, some individuals might experience allergic reactions. These reactions can vary from mild to severe and may include:
Some people may also experience swelling of the face, neck and throat. However, this is a rare side effect that has been reported in some individuals who have taken beta-alanine supplements in the past.
This sensation is often described as “pins and needles” poking under the skin and is more likely to occur in females and those under 165 pounds. The sensation typically resolves within 1 hour and is not harmful.
According to a study of beta-alanine from the data available to date concluded that β-alanine supplementation elicits a significant ergogenic effect on high-intensity exercise, particularly in exercise capacity tests and measures, and where the exercise lasts between 1 and 4 minutes.
The most common way to get rid of this itchiness is by taking antihistamine medication or using an over the counter antihistamine cream.
Antihistamine medications may also be prescribed by a doctor in order to reduce the severity of an allergic reaction. With proper treatment, those who are allergic to pre-workout can still enjoy its benefits without having to worry about experiencing any adverse reactions. Better yet chose reputable pre-workout brands without Beta-Alanine can be just as effective but without the side effects.
The optimal dosage of beta-alanine and other ingredients in pre-workout supplements can vary depending on individual tolerance levels and workout intensity.
It is possible to reduce the likelihood of suffering itching or other side effects by starting with a lesser dosage and gradually increasing it.
Timing pre-workout supplementation in relation to meals and other supplements can also influence its absorption and potential side effects. Consuming pre-workout on an empty stomach may increase the likelihood of itchiness due to faster absorption and higher concentration of active ingredients.
Try going for a jog or doing some light exercise. Exercise is an effective and natural way to treat many physical ailments, including pre-workout itch.
Jogging or light exercise can help reduce inflammation and improve circulation, which can provide relief from the uncomfortable symptoms of pre-workout itch.
When sodium levels rise in the body, it can trigger an allergic reaction that manifests as an itchy and irritated sensation on the skin.
By limiting our salt intake, we can minimize the risk of experiencing pre-workout itch and other related symptoms.
Adequate hydration is very important for overall workout performance and can help minimize the risk of experiencing itchiness or other discomfort during exercise.
Consuming a balanced diet, include fruits rich in antioxidants, vitamins, and minerals can support cellular function and reduce inflammation, which may alleviate itchiness associated with pre-workout supplements.
Certain dietary supplements, such as omega-3 fatty acids and quercetin. All have anti-inflammatory properties and has been reported in complementing pre-workout supplementation to reduce allergic reactions or sensitivity.
Try switching out your pre-workout supplement that doesn’t contain beta-alanine.
Individuals who experience persistent itchiness or discomfort with traditional pre-workout supplements may consider other options that offer similar benefits without the side effects.
Nitric oxide boosters, amino acid complexes, and natural energy enhancers like green tea extract or beetroot powder can provide sustainable energy and performance support without causing itchiness.
Exploring non-stimulant pre-workout formulas or DIY recipes allows for customization based on individual preferences and sensitivities.
It is generally recommended to consume 2-5 grams of beta-alanine daily. If your pre-workout contains more beta-alanine than that per serving, try taking a half scoop to reduce the effects.
If you have access to a pool, take an Epsom salt bath before your workout and apply anti-itch cream afterwards.
Studies have shown that eating a meal before or after taking beta-alanine can reduce the severity of the allergic reaction. Additionally, combining beta-alanine with creatine may also help reduce the unwanted side effect.
Before taking a full dose of a new pre-workout supplement, test your sensitivity by taking a small amount. This can help you determine if any symptoms such as itchiness could be the result of the supplement.
Consulting with a healthcare provider or registered dietitian is essential for individuals with pre-existing allergies, medical conditions, or concerns about pre-workout supplementation.
Healthcare professionals can offer personalized guidance, conduct allergy testing if necessary, and recommend alternative supplements tailored to individual needs.
It is possible to optimize exercise performance while lowering the risk of negative reactions or consequences by talking with your healthcare provider.
While pre-workout itchiness is typically a temporary and benign side effect, it’s essential to consider any potential long-term effects or risks associated with frequent use of pre-workout supplements.
Chronic itchiness or allergic reactions may indicate underlying sensitivities or imbalances that warrant further investigation and management.
Monitoring for signs of tolerance buildup, dependence, or negative interactions with medications or other supplements can help mitigate long-term risks and promote sustainable fitness practices.
A high-quality, transparent pre-workout supplement that has no beta-alanine should have the following clinical doses of key ingredients in clear:
Things to considered when choosing a Pre-Workout without Beta Alanine:
Best Beginner Pre-Workout with no Beta-Alanine added
Ingredients in Gauge Pre-Workout:
L-Citrulline – 7,000 mg
Glycerol – 2,500 mg
Alpha-GPC – 500 mg
Bacopa Monieri – 300 mg
Lion’s Mane – 300 mg
Caffeine Anhydrous – 300 mg
Best Overall Pre-Workout with no Beta-Alanine
Ingredients in Loco Pre Workout:
Citrulline Malate – 6,000 mg
L-Taurine – 2,000 mg
L-Tyrosine – 1,000 mg
Loco Energy Matrix – 1,425 mg
Dark Labs Best High Stim Pre-Workout without Beta-Alanine
Agmatine Sulfate – 1,500 mg
Beta Phenylethylamine HCL (PEA) – 500 mg
Eria Jarensis Extract – 500 mg
Theobromine – 300 mg
Caffeine Anhydrous – 300 mg
2-Amino-5-Methylhexane (Juglans Regia) – 300 mg
Caffeine Citrate – 100 mg
Alpha Yohimbine – 1.5 mg
Reference:
ncbi.nlm.nih.gov/pmc/articles/PMC3374095/
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