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Why Does Pre-workout Make You Itch?

Christian Pinedo


If you’re taking a pre-workout supplement, you might be wondering why it makes you itch.

So why does pre-workout make me itch? It can be caused by caffeine or beta-alanine, which are both ingredients in many popular brands of pre-workouts like Legion Pulse and PurePump.

Are itching and pre-workout common?

Yes, it is. A lot of people will experience itching as a side effect when they take pre-workout supplements like those mentioned above and you should be aware that this isn’t the only potential side effect either.

Other side effects can also include:

These side effects are common among beginners who have never taken a pre workout because they’re not used to the higher levels of caffeine, beta alanine, betaine, taurine, and other stimulants that are found in most pre-workouts and vegan pre workouts..

If you’ve experienced any side effects while taking a pre workout or if they seem to be getting worse over time even after trying different brands then it’s best to stop using them immediately and tell your doctor so they can help figure out what the underlying problem is.

We shouldn’t say, however, that all pre-workout supplements are bad. In fact, there are some that have been studied for their safety and benefits.

The most popular pre-workout supplements usually include:

  • caffeine,
  • beta-alanine,
  • betaine,

and other stimulants and ingredients to help boost your energy levels or increase focus during a workout.

We’ve found that Legion Pulse is the best pre workout on the market because it has a formula that is loaded with the right ingredients and the right dosages for those ingredients.

It’s also why it’s at the top of our list for the best pre-workout for all of these types of workouts:

Best Pre-Workouts For Every Situation:

Anyways, who’s the main culprit for this tingling sensation?

Beta Alanine Itch

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Beta-alanine seems to be the main culprit here. You might have heard of the “infamous beta alanine itch” and this is because many pre-workouts contain this ingredient.

Don’t get it twisted, however. Beta alanine supplementation is not a bad thing.

You see, beta alanine is beneficial for a lot of people.

What is Beta Alanine?

Beta-alanine is a non-essential amino acid.

All non-essential amino acids can be obtained through your diet. That’s why it’s “non-essential.”

Anyways, it’s an amino acid found primarily in animal tissue, like poultry and fish.

The only thing is that this amino acid can cause skin irritation. This is a mild side effect, but it’s especially prevalent in people who are sensitive to histamines and don’t drink enough water.

Beta-alanine has some benefits such as improving performance and increasing muscle mass. It’s not a dangerous substance by any means but it does have the potential to cause unpleasant side effects, such as that tingling sensation that you might get in your:

  • ears
  • toes
  • fingers
  • head
  • body
  • etc.

The technical term for this is “Paresthesia.”

Although its pronounced effects give you an uncomfortable feeling and vary depending on a lot of factors, it’s harmless.

Your current pre workout formula probably has beta alanine so you may have an uncomfortable feeling at first, however, these go away over time as your tolerance builds up.

After 2 weeks, the feeling dampens, but never disappears entirely.

Is Beta Alanine Necessary?

I wouldn’t say beta alanine is necessary but it’s definitely beneficial.

Benefits of Beta Alanine:

Research has shown that beta alanine supplementation “improves both weightlifting and endurance performance and increase muscle growth, although it’s most effective for exercise lasting one to four minutes.”

Legion Athletics

This is why a lot of pre-workout companies have beta-alanine in their formulas.

The recommended doses of beta alanine for better exercise performance and is 2.4-4.8 grams.

Recent research has shown that anything above 3.6g is overkill, however.

That’s why our top pre-workout pick from our reviews is Legion Pulse.

It contains 3.6g.

What Should You Expect When Taking Beta Alanine Other Than Itching?

Increased Muscle Endurance and Increased Muscle Growth.

It’s safe to say that although you will probably not like the itchiness factor of beta alanine, you will benefit from the results of it.

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Christian Pinedo

Hey there, Christian here. I'm a former fat guy who just wants to help you succeed in your fitness journey. I share my own experiences and experiments right here on this site. Let me know how I can be of help by leaving a comment below. If you want to learn more about my 50 lb weight loss journey, click here.

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