Why does pre-workout tingle?

Have you ever wondered why some pre-workouts cause tingling? This article explores the reasons behind this sensation, the responsible ingredients like beta-alanine and niacin, and how to mitigate these unpleasant effects. Discover everything you need to know to optimize your workout without discomfort.

What is a pre-workout?

Pre-workouts are supplements taken before training to enhance physical performance. Their role is to boost energy, increase endurance, and promote focus. Generally, these products contain a combination of specific ingredients designed to maximize physical and mental capabilities during exertion.

Common ingredients in pre-workouts often include caffeine for its stimulating effect, beta-alanine to delay muscle fatigue (which can cause a tingling sensation), and nitric oxide boosters.

However, many of them are underdosed! Which makes the pre-workout ineffective.

Using a pre-workout can help you push your limits, but it’s important to choose a product suited to your needs and stay attentive to your body’s sensations.

Beta-alanine: the main culprit

Beta-alanine is an amino acid naturally present in the body, primarily known for its role in enhancing sports performance. It works by increasing carnosine levels in muscles, which helps buffer lactic acid produced during intense exercises. This allows for delayed muscle fatigue, enabling you to train longer and harder.

However, a common side effect of beta-alanine is the tingling sensation, also known as paresthesia. Scientifically, this reaction is due to the activation of nerve receptors under the skin when high doses of beta-alanine are ingested. This activation stimulates the nerves, causing this unpleasant but harmless tingling sensation.

Why does this reaction occur? When you consume beta-alanine, it is rapidly absorbed into the bloodstream, increasing plasma levels. This rapid increase triggers the activation of nerve receptors, causing the famous tingling. Although this sensation can be surprising, it is harmless and tends to decrease over time as the body adjusts.

Other ingredients contributing to tingling

Niacin, also known as vitamin B3, is another ingredient in pre-workouts that can cause tingling sensations. It works by improving blood circulation and dilating blood vessels. This mechanism, known as the “niacin flush,” can cause a feeling of redness and warmth on the skin, often perceived as tingling. These effects, although surprising, are generally harmless.

Then there is caffeine, caffeine is a well-known stimulant for increasing energy and focus. However, excessive consumption can lead to side effects such as palpitations, anxiety, and, in some people, tingling. Caffeine stimulates the central nervous system, which can sometimes cause a feeling of nervousness or restlessness, manifested by tingling in the extremities.

How to reduce tingling?

To reduce tingling caused by beta-alanine, start by adjusting the dosage. Taking smaller doses spread throughout the day can help minimize these sensations (for example, 800 mg several times a day).

If niacin or caffeine are problematic, opt for alternatives. There are pre-workouts without these ingredients, which use less intense stimulants or other components to boost energy.

To choose a suitable pre-workout, read the labels carefully and opt for formulas without excessive stimulants. Always start with a half-dose to test your tolerance, and consult a healthcare professional if you have specific concerns.

Try our high-quality pre-workout

Our pre-workout is designed to optimize your athletic performance with optimal dosages. Our ingredients include L-citrulline to boost your nitric oxide levels, improving oxygenation and blood flow. Beta-alanine to increase endurance and reduce muscle fatigue. Tyrosine to enhance your focus and neuromuscular connection. Glycerol and electrolytes to optimize your muscle and body hydration. Rhodiola rosea to push your limits. Each component is carefully dosed and supported by scientific research, ensuring effectiveness and safety.

Studies and sources

1. Malignant pigmented villonodular synovitis of the temporomandibular joint with lung metastasis: a case report and review of the literature Hye-Jung Yoon 1, Young-Ah Cho, Jae-Il Lee, Sam-Pyo Hong, Seong-Doo Hong
2. Bendahan, D, Mattei, JP, Ghattas, B, Confort-Gouny, S, Le Guern, ME, and Cozzone, PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med 36: 282-289, 2002
3. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010;24(5):1215-1222. doi:10.1519/JSC.0b013e3181cb28e0
4. Glenn JM, Gray M, Wethington LN, Stone MS, Stewart RW Jr, Moyen NE. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr. 2017;56(2):775–84
5. Bailey SJ, Blackwell JR, Lord T, Vanhatalo A, Winyard PG, Jones AM. l-citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans. Journal of applied physiology (Bethesda, Md.: 1985). 2015;119(4):385-395.
6. Culbertson JY, Kreider RB, Greenwood M, Cooke M. Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients. 2010;2(1):75-98
7. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of [beta]-alanine supplementation on exercise performance: A meta-analysis. Amino Acids. 2012;43(1):25-37.
8. Hoffman JR. CREATINE AND [beta]-ALANINE SUPPLEMENTATION IN STRENGTH/POWER ATHLETES. Current Topics in Nutraceuticals Research. 2010;8(1):19-31.
9. Kelly V. [Beta]-alanine: Performance effects, usage and side effects. Br J Sports Med. 2018;52(5):311.
10. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work V A Shevtsov 1, B I Zholus, V I Shervarly, V B Vol’skij, Y P Korovin, M P Khristich, N A Roslyakova, G Wikman
11. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men
12. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen
13. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course