How To Get Rid Of The Pre-Workout Itch?

by Nader Qudimat
Updated August 29, 2023

You're pumped, ready to hit the gym, and just downed your pre-workout shake.

But wait, what's this?

Your skin starts to itch like you've rolled in a patch of poison ivy. If you've experienced this, you're not alone.

This phenomenon is commonly associated with pre-workout supplements, particularly those containing beta-alanine.

In this comprehensive guide, we'll delve into why this happens and how you can prevent or minimize the itch so you can focus on crushing your workout.

How To Get Rid Of The Itch: Quick Rundown

To quickly eliminate the pre-workout itch, consider splitting your beta-alanine dosage into smaller portions and taking it with a small snack to slow absorption.

You can also opt for a sustained-release formula or apply a topical numbing cream to affected areas for immediate relief.

The Science Behind The Itch

Beta-alanine is a non-essential beta amino acid that helps synthesize muscle carnosine, which acts as a lactic acid buffer.

This aids in delaying muscle fatigue and enhancing performance.

However, this compound also triggers a sensation known as paresthesia, which leads to the itchiness many experience.

What Causes The Itch?

The exact mechanism behind the itch remains somewhat unclear.

Researchers believe beta-alanine activates sensory neurons in the skin, leading to tingling and itchiness.

Side Effects And Interactions

Exceeding the recommended dosage can lead to more severe side effects, including heightened itchiness.

Beta-alanine generally doesn't interact negatively with other supplements.

However, combining it with stimulants can intensify side effects. For more on stimulants in pre-workouts, check out this article.

How To Get Rid Of Pre-Workout Itch

If you're itching to get back to your workout without the distraction, here are some strategies to minimize the itch:


Staying hydrated can help alleviate some of the itchiness.

Proper hydration maintains skin elasticity and may dilute beta-alanine concentration in your system.

Adjust The Dosage

A simple way to minimize the itch is to adjust your dosage.

Start with a smaller amount and gradually work your way up as your body gets accustomed to the supplement.

Timing Matters

Consider taking your pre-workout at least 30 minutes before you start exercising.

The itch usually subsides after 15 minutes, giving you a buffer before your workout begins.

Mix With Carbs Or Fats

Some users find relief by mixing their pre-workout with a source of carbohydrates or fats, which slows down the absorption rate and potentially reduces the itch.

Opt For Sustained-Release Formulas

Some brands offer sustained-release formulas that gradually release beta-alanine, reducing the sudden onset of itchiness.

Saturation And Possible Tolerance: How Continued Use Can Help

If you're committed to your pre-workout supplement, you'll be pleased to know that the itch tends to fade away with consistent use.

This is due to the saturation of beta-alanine in your muscles.

As your muscles become saturated with carnosine, the compound formed by beta-alanine and histidine, the sensory neurons that cause the itch to adapt and become less sensitive.

There's also a possibility that some form of tolerance could develop, where the itchiness or tingling sensation decreases over time with consistent use.

However, this is more likely an adaptive response of the sensory neurons rather than a traditional form of tolerance.

Consistency Is Key

The more consistently you use beta-alanine, the quicker your muscles will reach saturation, and the itch will likely subside.

Gradual Increase In Dosage

As your muscles become saturated with carnosine, you can gradually increase the dosage to the recommended amount without experiencing the itch.

Monitor And Adjust

Keep an eye on how your body responds.

If the itch doesn't subside even after reaching muscle saturation or developing some form of tolerance, you may need to revisit your dosage or consider an alternative supplement.

By employing these strategies, you can significantly reduce, if not completely eliminate, the itch associated with beta-alanine in pre-workout supplements.

This lets you focus on crushing your workout and achieving your fitness goals.

Practical Tips To Minimize Itch From Beta-Alanine

You're in the right place if you want to get the most out of your pre-workout without the itch.

Here are some practical tips to help you minimize that tingling sensation:

Split The Dosage

Instead of taking a full scoop of your pre-workout, try splitting it into two half-scoops.

Take one half 30 minutes before your workout and the other half 15 minutes before.

This can help your body gradually adjust to the beta-alanine, reducing the intensity of the itch.

Experiment With Timing

The itch usually kicks in about 15 minutes after ingestion and lasts about an hour.

Experiment with taking your pre-workout at different times to see if you can align the itch with a less critical part of your workout or perhaps even your warm-up.

Pair With Food

Taking beta-alanine on an empty stomach can intensify the itch.

Try pairing your pre-workout with a small snack to slow the absorption rate.

Foods high in fiber or healthy fats can be particularly effective.

Opt For A Different Form

Some brands offer a modified form of beta-alanine designed to release more slowly, reducing the itch.

Look for products labeled as "sustained-release" or "time-release" beta-alanine.

Use Topical Creams

Some users have found relief by applying a topical numbing cream to the areas most affected by the itch.

While this is more of a band-aid solution, it can be effective for those who find the itch unbearable.

Stay Active

Once the itch sets in, staying active can help to minimize it.

The sensation is often more noticeable when you're at rest, so try to time your dosage so that you're already engaged in your workout when it kicks in.

Consult A Professional

It may be worth consulting a healthcare provider for personalized advice if you've tried multiple strategies and still can't shake the itch.

They can help rule out any underlying issues and may be able to recommend an alternative supplement.

By incorporating these practical tips into your routine, you can enjoy the benefits of beta-alanine without the distracting itch.

Everyone's body reacts differently, so don't be afraid to experiment until you find what works best for you.


Why does beta-alanine make me itch?

Beta-alanine activates sensory neurons, causing itchiness.

How long does the itch last?

Usually around 15 minutes, depending on dosage.

Can I avoid the itch altogether?

Reducing the dosage and spreading it throughout the day can help.

Is the itch harmful?

No, it's a harmless side effect.

Are there alternatives to beta-alanine?

Yes, other ingredients like citrulline malate don't cause itchiness.

Can I build a tolerance to the itch?

Yes, with consistent use, the itch will subside.

Does beta-alanine interact with other supplements?

Generally, no, but combining it with stimulants can intensify side effects.

Is the itch a sign of an allergic reaction?

No, it's a common side effect known as paresthesia.

Can I take antihistamines to stop the itch?

It's not recommended as it can interfere with the effectiveness of the pre-workout.

What are the benefits of beta-alanine?

It helps delay muscle fatigue and enhances performance.

Bottom Line

Beta-alanine is a powerful ingredient in pre-workouts known for its performance-enhancing benefits.

While it does cause a tingling or itching sensation, this guide has provided practical solutions to mitigate this minor inconvenience.

Now, nothing should stand in the way of your optimal workout performance.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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