For its assist bettering train efficiency, delaying muscular fatigue, and elevating general endurance, beta-alanine — a key ingredient in Beachbody Efficiency Energize — has gained consideration as a complement lately. 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 below the pores and skin, which could be a bit nerve-wracking for individuals 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 one way or the other inflicting long-damage to your nerves or muscle groups, however that’s merely not true, even at larger 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 help 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 alerts 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 approach that causes that beta-alanine tingle and itch, however not sufficient to trigger precise ache.
Remember the fact that it is a aspect impact, fairly than a major impact, Morris provides. “Beta-alanine acts on the mobile stage 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 method 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 could really feel this impact for only a few minutes. Others may need it for an hour. Some could by no means expertise it in any respect.
The tingling sensation begins within the neck, shoulders, and arms about quarter-hour after you are taking it, in response to 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?
If you happen to’ve been taking beta-alanine in your pre-workout complement for some time and also you merely can’t get used to that tingling feeling, there are methods to reduce the feeling. You may even be capable to cease it fully.
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 fitness center. This could considerably scale back the beta-alanine tingling you expertise.
It’s also possible to strive lowering your dosage. See when you nonetheless get outcomes by way of athletic efficiency with out feeling itchy.
Enjoying round with the best way to use beta-alanine most successfully is definitely worth the hassle, Hickey believes. He thinks beta-alanine supplementation lives as much as its popularity.
“Nearly all of dietary supplements in the marketplace are over-hyped and ineffective,” he says. “Beta-alanine, nevertheless, stands out as one of many few merchandise that continues to indicate strong science to again up its effectiveness in serving to athletes and bodybuilders attain their health objectives. And that’s price a bit tingling.”
