![\"Athlete](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/13121500\/beta-alanine-itch-600-prevention.jpg\" "\\"\\"")
<\/p>\nFor its help improving exercise performance, delaying muscular fatigue, and elevating overall endurance,\u00a0beta-alanine \u2014 a key ingredient in Beachbody Performance Energize \u2014 has gained attention as a supplement in recent years. But there\u2019s a quirky side effect that some people experience while supplementing with this amino acid: the beta-alanine itch or tingle.<\/p>\n
\u201cThe sensation is often described as \u2018pins and needles\u2019 poking under the skin, which can be a bit nerve-wracking for those who\u2019ve never used beta-alanine before,\u201d says Elliot Reimers, a NASM-certified nutrition coach.<\/p>\n
\u201cThere\u2019s a misconception that this might be dangerous, or somehow causing long-damage to your nerves or muscles, but that\u2019s simply not true,\u00a0even at higher doses.\u201d<\/p>\n
Scientists and researchers don\u2019t have a definitive answer for what causes beta-alanine tingling \u2014 considered a form of\u00a0paresthesia\u00a0\u2014 but there is evidence to support one major hypothesis, says Melissa Morris, ACSM-certified exercise physiologist and ISSN-certified sports nutritionist.<\/p>\n
The theory she relays is that beta-alanine activates\u00a0G-protein-coupled receptors, which are responsible for\u00a0transmitting signals\u00a0throughout your central nervous system, and especially on the skin.<\/p>\n
In other words, the amino acid\u00a0fires up your nerve endings\u00a0in a way that causes that beta-alanine tingle and itch, but not enough to cause actual pain.<\/p>\n
Keep in mind that this is a side effect, rather than a main effect, Morris adds. \u201cBeta-alanine acts at the cellular level to keep the pH within the muscle from getting too acidic, which contributes to fatigue. Therefore, beta-alanine delays neuromuscular fatigue, which gives performance benefits. The itch, or tingle, is just something to put up with on your way to getting those benefits.\u201d<\/p>\n
The length of time during which you\u2019ll feel those pins and needles can vary depending on your experience. Reimers says, some people may feel this effect for just a few minutes. Others might have it for an hour. Some may never experience it at all.<\/p>\n
The tingling sensation starts in the neck, shoulders, and arms about 15 minutes after you take it, according to ISSA-certified nutritionist and personal trainer Jamie Hickey. For most people, the sensation starts to fade within 30 minutes, he adds.<\/p>\n
<\/p>\n
If you\u2019ve been taking beta-alanine in your pre-workout supplement for a while and you simply can\u2019t get used to that tingling feeling, there are ways to minimize the sensation. You might even be able to stop it completely.<\/p>\n
The main strategy is to split up your doses, Reimers advises. He suggests taking smaller amounts\u00a0throughout the day\u00a0instead of taking one large dose just before hitting the gym. This should significantly reduce the beta-alanine tingling you experience.<\/p>\n
You can also try reducing your dosage. See if you still get results in terms of athletic performance without feeling itchy.<\/p>\n
Playing around with how to use beta-alanine most effectively is worth the trouble, Hickey believes. He thinks beta-alanine supplementation lives up to its reputation.<\/p>\n
\u201cThe majority of supplements on the market are over-hyped and useless,\u201d he says. \u201cBeta-alanine, however, stands out as one of the few products that continues to show solid science to back up its effectiveness in helping athletes and bodybuilders reach their fitness goals. And that\u2019s worth a little tingling.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
For its help improving exercise performance, delaying muscular fatigue, and elevating overall endurance,\u00a0beta-alanine \u2014 a key ingredient in Beachbody Performance Energize \u2014 has gained attention as a supplement in recent years. But there\u2019s a quirky side effect that some people experience while supplementing with this amino acid: the beta-alanine itch or tingle. \u201cThe sensation is […]<\/p>\n","protected":false},"author":1,"featured_media":3207,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[47,82,130,131,167],"class_list":["post-3206","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-beta-alanine","tag-energize","tag-nutrition","tag-nutrition-facts","tag-supplements"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3206","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3206"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3206\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3207"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}