Boost Your Workout, Embrace the Tingle

Recently, beta-alanine has emerged as a popular supplement among athletes and fitness enthusiasts for its ability to enhance exercise performance, delay muscle fatigue, and increase overall endurance. Found in products like Beachbody Performance Energize, this amino acid has a peculiar side effect: a tingling sensation known as the beta-alanine itch.

Understanding the "Pins and Needles"

Elliot Reimers, a NASM-certified nutrition coach, describes the sensation as feeling like "pins and needles" under the skin, which can be unsettling for first-time users. Despite worries, Reimers assures that this symptom is harmless and not indicative of any long-term nerve or muscle damage, even at high doses.

The Science Behind the Sensation

While the exact cause of the beta-alanine tingle remains a subject of research, Melissa Morris, an ACSM-certified exercise physiologist and ISSN-certified sports nutritionist, supports a leading hypothesis. Beta-alanine is thought to activate G-protein-coupled receptors, which play a role in signal transmission in the central nervous system and skin, leading to the characteristic tingle. However, Morris emphasizes that this is a minor side effect of a supplement that works at a cellular level to delay neuromuscular fatigue and enhance performance.

Duration of the Tingle

The tingling sensation's duration can vary from a few minutes to an hour, and some may not experience it at all. According to Jamie Hickey, an ISSA-certified nutritionist and personal trainer, the sensation typically begins in the neck, shoulders, and arms about 15 minutes after ingestion and fades within 30 minutes for most people.

Minimizing the Itch

For those seeking to reduce or eliminate the beta-alanine tingle, Elliot Reimers suggests splitting the dosage throughout the day rather than consuming a large amount pre-workout. Reducing the overall dosage may also help, allowing users to still reap the performance benefits without the uncomfortable sensation.

The Verdict on Beta-Alanine

Despite the odd tingle, beta-alanine stands out in the crowded supplement market for its proven effectiveness in supporting athletic performance. Jamie Hickey champions the supplement, highlighting the solid scientific evidence backing its benefits for athletes and bodybuilders. The tingling, it seems, is a small price to pay for the substantial fitness gains beta-alanine can provide.