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

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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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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- Only about 30% of pre-workout users experience itching and tingling.

Expert Q&A

Question

Can pre-workout have negative effects?

Pete Cerqua
Certified Personal Trainer & Nutritionist
Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City.

Pete Cerqua

Certified Personal Trainer & Nutritionist

Expert Answer

It definitely can, especially if you aren't healthy enough when you start using it. It's really important to make sure you get your health on point before you start exercising and using pre-workout formulas—if you're not healthy enough, pre-workout formulas can actually harm you.

Warnings

Some people use creatine for their pre-workout, while others use a caffeine-based supplement to get their heart rate up and warm up their muscles before exercising. Although these options add in a little more intensity, do not use them unless your health is in check. If you're not healthy enough, those things can actually harm you. Consult a doctor before using a pre-workout or starting an exercise regimen.

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