Pre-workout supplements are super popular with people who want an extra boost of energy, focus, and power during their workouts.
But, if you’re one of the many people who experience itching, tingling, or flushing after taking a pre-workout supplement, you’re probably wondering: Why does pre workout make you itch?
Most of the time, the itching is caused by ingredients like beta-alanine and niacin. In this article, we’ll explore what causes that pre-workout itch, what you can do to manage it, and address some common concerns.
The science behind the itch: Understanding pre-workout ingredients
That itchy, tingly sensation you get after taking a pre-workout supplement? It’s not your imagination. Certain ingredients are known to cause that feeling.
Beta-alanine
Beta-alanine is an amino acid that helps your muscles produce carnosine. Carnosine acts as a buffer that reduces lactic acid, which in turn fights muscle fatigue and improves your athletic performance.
Beta-alanine also stimulates nerve endings, which can cause a tingling, prickling sensation known as paresthesia. People often describe it as a “pins and needles” feeling. It’s generally harmless, though.
Beta-alanine binds to nerve receptors, which sets off a sensory response. The intensity of the sensation varies a lot from one person to the next.
Niacin (vitamin B3)
Niacin, a form of vitamin B3, is essential for converting the food you eat into energy your body can use.
Niacin can also cause vasodilation, which leads to a flushing sensation, redness, and itching. This is known as the “niacin flush.” It happens when your body releases histamine, a compound that causes your blood vessels to dilate.
Nicotinic acid is more likely to cause flushing than niacinamide, which is another form of vitamin B3.
Other potential culprits
It’s possible that other ingredients in your pre-workout drink could be contributing to the itching.
- Caffeine. Caffeine increases your heart rate and blood flow, and that could exacerbate the effects of the beta-alanine and niacin.
- Artificial additives. Some people are sensitive to artificial sweeteners, colors, or flavors, and that sensitivity can lead to skin irritation or itching.
Why do some people itch more than others from pre-workout?
Not everyone reacts the same way to pre-workout supplements. Some people can tolerate a full scoop with no side effects, while others get itchy with even a small amount. Several factors contribute to this difference, including genetics, body weight, and overall health.
One key factor is histamine. Some people have a higher histamine response to certain ingredients. This means their bodies release more histamine, leading to increased itching. In some cases, the itching could be an allergic reaction to an ingredient, which also triggers histamine release.
Pre-existing conditions and medications can also play a role. If you have sensitive skin or allergies, you’re more likely to experience itching from pre-workout. Certain medications can also increase your sensitivity to the supplement’s ingredients.
Finally, genetics can influence how your body processes and reacts to these ingredients. Some people are genetically predisposed to metabolize certain compounds differently, leading to a stronger reaction.
How to manage pre-workout itch
That itching sensation can be annoying, but there are several things you can do to minimize or prevent it. Here’s a rundown of some strategies that may help:
- Start with a lower dose. Begin with a half-dose or even a quarter-dose of your pre-workout supplement to see how your body responds. You can always increase the dose later if you don’t experience any adverse effects.
- Split the dose. If you normally take a full scoop, try taking half a scoop 30 minutes before your workout and the other half right before you start. This may help reduce the intensity of the itching.
- Switch formulas. Beta-alanine and niacin are common ingredients in pre-workout supplements that can cause itching. Look for pre-workout supplements that don’t contain these ingredients, or that contain them in lower doses. You might also consider choosing a pre-workout supplement with more natural ingredients and fewer additives.
- Time your intake carefully. If you take your pre-workout supplement right before you start working out, the ingredients may not have enough time to metabolize, which can increase the intensity of the itching. Try taking your pre-workout supplement 30-60 minutes before your workout to give your body more time to process the ingredients.
- Stay hydrated. Dehydration can worsen the side effects of pre-workout supplements. Drink plenty of water before, during, and after your workout to help your body absorb the supplements and reduce the likelihood of itching.
- Consider supplements to reduce histamine response. Some supplements, such as vitamin C and quercetin, have been shown to reduce histamine response, which may help alleviate itching.
- Avoid taking it on an empty stomach. Taking pre-workout on an empty stomach can exacerbate side effects, including itching. Eat a small meal or snack before taking your pre-workout supplement to help slow down the absorption of the ingredients and reduce the intensity of the itching.
Safety and Tolerance
Pre-workout supplements are usually safe for healthy people when they’re used as directed. However, taking too much or misusing them can cause problems.
Over time, your body can get used to the ingredients in pre-workout supplements, and they won’t work as well. Changing the supplements you use every so often can help prevent this.
Taking too much pre-workout can make your heart race, make you feel anxious, and keep you from sleeping. We don’t know the long-term effects of using pre-workout supplements.
See a doctor right away if:
- the itching is severe
- the itching won’t go away
- you also have hives, swelling, or trouble breathing
Alternatives to pre-workout supplements
If the itch isn’t worth the workout, there are other ways to boost your exercise performance. You can try:
Natural alternatives
- Coffee for a caffeine boost
- Beetroot juice to increase nitric oxide
- Creatine
Lifestyle changes
- Eating a healthy diet
- Getting enough sleep
- Staying properly hydrated
These strategies can help you achieve your fitness goals without the itch.
Final Thoughts
That itchy feeling you get after taking a pre-workout supplement is pretty common, and in most cases, it’s nothing to worry about. Typically, it’s just the beta-alanine doing its thing.
You can often manage or even avoid the itch by starting with a smaller dose, opting for pre-workouts without beta-alanine, or simply making sure you’re well-hydrated. Everyone reacts differently to these supplements, so you might need to try out a few different products and dosages to find what works best for you.
Most importantly, if the itching is severe, doesn’t go away, or is accompanied by other concerning symptoms, it’s always a good idea to check in with your doctor or another healthcare professional.