For its assist bettering train efficiency, delaying muscular fatigue, and elevating total endurance, beta-alanine — a key ingredient in Beachbody Performance Energize — has gained consideration as a complement in recent times. However there’s a unusual aspect impact that some individuals expertise whereas supplementing with this amino acid: the beta-alanine itch or tingle.
“The feeling is commonly described as ‘pins and needles’ poking underneath the pores and skin, which could be a bit nerve-wracking for many who’ve by no means used beta-alanine earlier than,” says Elliot Reimers, a NASM-certified diet coach.
“There’s a false impression that this is perhaps harmful, or someway inflicting long-damage to your nerves or muscular tissues, however that’s merely not true, even at higher doses.”
Why Does Beta-Alanine Make You Tingle?
Scientists and researchers don’t have a definitive reply for what causes beta-alanine tingling — thought of a type of paresthesia — however there may be proof to assist one main speculation, says Melissa Morris, ACSM-certified train physiologist and ISSN-certified sports activities nutritionist.
The speculation she relays is that beta-alanine prompts G-protein-coupled receptors, that are chargeable for transmitting signals all through your central nervous system, and particularly on the pores and skin.
In different phrases, the amino acid fires up your nerve endings in a manner that causes that beta-alanine tingle and itch, however not sufficient to trigger precise ache.
Take into account that this can be a aspect impact, fairly than a most important impact, Morris provides. “Beta-alanine acts on the mobile degree to maintain the pH inside the muscle from getting too acidic, which contributes to fatigue. Subsequently, beta-alanine delays neuromuscular fatigue, which provides efficiency advantages. The itch, or tingle, is simply one thing to place up with in your option to getting these advantages.”
How Lengthy Does the Beta-Alanine Tingle Final?
The size of time throughout which you’ll really feel these pins and needles can fluctuate relying in your expertise. Reimers says, some individuals might really feel this impact for only a few minutes. Others may need it for an hour. Some might by no means expertise it in any respect.
The tingling sensation begins within the neck, shoulders, and arms about quarter-hour after you’re taking it, in keeping with ISSA-certified nutritionist and private coach Jamie Hickey. For most individuals, the feeling begins to fade inside half-hour, he provides.
Can You Cease the Beta-Alanine Itch?
In the event you’ve been taking beta-alanine in your pre-workout supplement for some time and also you merely can’t get used to that tingling feeling, there are methods to reduce the feeling. You would possibly even be capable of cease it utterly.
The primary technique is to separate up your doses, Reimers advises. He suggests taking smaller quantities all through the day as an alternative of taking one giant dose simply earlier than hitting the gymnasium. This could considerably scale back the beta-alanine tingling you expertise.
You can too attempt lowering your dosage. See for those who nonetheless get outcomes when it comes to athletic efficiency with out feeling itchy.
Taking part in round with the best way to use beta-alanine most successfully is well worth the bother, Hickey believes. He thinks beta-alanine supplementation lives as much as its popularity.
“Nearly all of dietary supplements available on the market are over-hyped and ineffective,” he says. “Beta-alanine, nevertheless, stands out as one of many few merchandise that continues to point out solid science to again up its effectiveness in serving to athletes and bodybuilders attain their health objectives. And that’s price slightly tingling.”