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 in recent times. However there’s a unusual facet impact that some folks 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 vitamin coach.
“There’s a false impression that this could be harmful, or one way or the other inflicting long-damage to your nerves or muscle mass, 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 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 accountable for transmitting indicators 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 method that causes that beta-alanine tingle and itch, however not sufficient to trigger precise ache.
Remember that it is a facet impact, somewhat than a essential 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. Due to this fact, beta-alanine delays neuromuscular fatigue, which provides efficiency advantages. The itch, or tingle, is simply one thing to place up with in your technique 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 range relying in your expertise. Reimers says, some folks 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 are taking it, in accordance 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?
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 of cease it fully.
The primary technique is to separate up your doses, Reimers advises. He suggests taking smaller quantities all through the day as a substitute of taking one giant dose simply earlier than hitting the health club. This could considerably cut back the beta-alanine tingling you expertise.
You may also attempt decreasing your dosage. See should you nonetheless get outcomes by way of athletic efficiency with out feeling itchy.
Taking part in round with easy methods to use beta-alanine most successfully is well worth the hassle, Hickey believes. He thinks beta-alanine supplementation lives as much as its repute.
“The vast majority of dietary supplements in the marketplace are over-hyped and ineffective,” he says. “Beta-alanine, nonetheless, 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 value a bit of tingling.”
