Why is
pre-Workout tingles?
Have you ever wondered why some pre-workouts cause a tingling sensation? This article explores the reasons behind this sensation, the ingredients responsible such as betalanine and niacin, and how to mitigate these unpleasant effects. Find out everything you need to know to optimise your training without discomfort.
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- Beta-alanine Main ingredient responsible for tingling.
- Paraesthesia Tingling sensation caused by the activation of nerve receptors.
- Fast absorption Beta-alanine is rapidly absorbed, causing tingling.
- Split dose Fractioning the dose of beta-alanine may reduce tingling.
- Niacin Causes redness and heat, contributing to tingling.
- Caffeine Caffeine: In some people, caffeine can cause tingling by stimulating the nervous system.
- Dose reduction Reducing the dose may reduce the tingling while maintaining the benefits.
What is a pre-workout?
The pre-workouts are supplements taken before training to improve physical performance. Their role is to boosting energyto increase endurance and improve concentration. In general, these products contain a combination of specific ingredients designed to maximise physical and mental capacity during exercise.
The common ingredients in pre-workouts often include caffeine for its stimulating effect, betalanine to delay muscle fatigue (which can cause a tingling sensation), and nitric oxide boosters.
However, many of them are under-dosed! Which makes the pre-workout ineffective.
Use a pre-workout can help you push your limits, but it's important to choose a product that's adapted to your needs and to remain attentive to your bodily sensations.
Beta alanine: the main culprit
La beta alanine is a naturally occurring amino acid known primarily for its role in improving sporting performance. It works by increasing the levels of carnosine in the muscles, which helps to buffer the lactic acid produced during intense exercise. This delays muscle fatigue, allowing you to train longer and harder.
However, a common side effect of beta alanine is a tingling sensation, also known as paresthesia. Scientifically, this reaction is due to the activation of nerve receptors under the skin when high doses of betalanine are ingested. This activation stimulates the nerves, causing this unpleasant but harmless tingling sensation.
Why does this reaction occur? When beta alanine is consumed, it is rapidly absorbed into the bloodstream, increasing plasma levels. This rapid increase is what triggers the activation of nerve receptors, causing the famous tingling sensation. Although this sensation can be surprising, it is harmless and tends to diminish over time as the body gets used to it.
Other ingredients contributing to tingling
La niacinalso 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 sensation of redness and heat on the skin, often perceived as a tingling sensation. These effects, although surprising, are generally harmless.
Then there's the caffeine, caffeine is a well-known stimulant that increases energy and concentration. 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 agitation, manifested by tingling in the extremities.
How can I reduce the tingling sensation?
To reduce tingling caused by betalanine, start by adjusting the dosage. Taking smaller doses spread throughout the day can help to minimise these sensations (for example, 800 mg several times a day).
If niacin or caffeine are a problem, opt for alternatives. There are pre-workouts without these ingredients, which use less intense stimulants or other components to boost energy.
To choose a adapted pre-workoutIf you are taking a stimulant, read the label carefully and choose formulas that do not contain excessive stimulants. Always start with half a dose to test your tolerance, and consult a health professional if you have any specific concerns.
Try our high-quality pre-workout
Our pre-workout is designed to optimise your sporting performance with optimal dosages. Our ingredients such as L-citrulline to boost your nitric oxide levels and therefore improve oxygenation and blood flow. Beta-alanine to increase endurance and reduce muscular fatigue. Tyrosine to increase your concentration and neuromuscular connection. Glycerol and electrolytes to optimise muscle and body hydration. Rhodiola rosea to push back your limits. Each component is carefully dosed and supported by scientific research, ensuring effectiveness and safety.
Studies and sources
- 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 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
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
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
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.
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
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.
Hoffman JR. CREATINE AND [beta]-ALANINE SUPPLEMENTATION IN STRENGTH/POWER ATHLETES. Current Topics in Nutraceuticals Research. 2010;8(1):19-31.
Kelly V. [Beta]-alanine: Performance effects, usage and side effects. Br J Sports Med. 2018;52(5):311.
- 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 - Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men
- 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
- Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course