Beta-alanine, a key component in Beachbody Performance Energize, has gained popularity as a supplement for improving exercise performance, delaying muscular fatigue, and increasing overall endurance. However, some individuals may experience a peculiar side effect known as the beta-alanine itch or tingle.
Elliot Reimers, a NASM-certified nutrition coach, explains that the sensation is often described as a "pins and needles" feeling under the skin, which can be unsettling for those trying beta-alanine for the first time. Despite concerns, Reimers reassures that this tingling sensation is not harmful, even at higher doses.
Understanding the Beta-Alanine Tingle
Melissa Morris, an ACSM-certified exercise physiologist and ISSN-certified sports nutritionist, suggests that beta-alanine may activate G-protein-coupled receptors, which transmit signals throughout the central nervous system and skin. This activation of nerve endings causes the beta-alanine tingle or itch, without causing actual pain.
Morris emphasizes that the tingling sensation is a side effect of beta-alanine supplementation and should not deter individuals from reaping its performance benefits. Beta-alanine helps maintain muscle pH levels, delaying fatigue and enhancing overall performance.
Duration of the Beta-Alanine Tingle
The duration of the tingling sensation varies among individuals. Some may experience it for a few minutes, while others might feel it for up to an hour. For most, the sensation typically diminishes within 30 minutes after consumption.
Managing the Beta-Alanine Itch
If the beta-alanine tingle becomes bothersome, consider splitting doses throughout the day rather than taking a large dose at once. This approach can significantly reduce the tingling sensation. Additionally, adjusting the dosage or frequency of intake may help alleviate the itchiness.
Despite the tingling sensation, Jamie Hickey, an ISSA-certified nutritionist and personal trainer, believes that beta-alanine supplementation is beneficial for enhancing athletic performance. He encourages individuals to experiment with different dosing strategies to optimize the benefits of beta-alanine.
