Supplements are commonly used by athletes and for various reasons. They help boost energy and improve performance. There are different types of supplements, and all vary depending on the ingredients. So, know what to expect from the supplementation and how to avoid adverse side effects.
Why is beta-Alanine so Popular?
Beta-alanine is a commonly used supplement by athletes. It’s favored by many due to its multiple health benefits and will significantly raise your performance and endurance. The good thing about this supplement is that you can get it in most stores.
Also, it is easy to use, and the effects manifest almost immediately. There’s a downside, though! Beta-alanine supplements will bring about a tingling itch after ingestion, which can be uncomfortable. Here’s why beta-alanine makes you itch; ingesting the supplement triggers certain neurons which initiate itching and tingly on your skin.
What are the Common side effects of pre-Workout Supplements?
1. Jittery Feeling
Most pre-workout supplements contain caffeine as the main component. This stimulant is believed to improve muscle strength while decreasing weariness during workouts. Caffeine allows you to get more out of an exercise. However, it has potential adverse effects, especially if consumed in excess. The side effects to expect include;
- Elevated heart rate
- Headaches& anxiety, and jitteriness
- Water retention
2. Water Retention
Creatine is another common element in pre-workout supplements. It helps increase high-intensity exercise capacity and lean body mass growth. The ingredient is commonly found in pre-workout supplements, but it can also be consumed on its own. Also, it’s associated with side effects; these include; water retention, bloating, and digestive difficulties. Despite these side effects, creatine is exceptionally safe.
3. Paresthesia- A Tingling Sensation
Most pre-workout supplements contain beta-alanine, an amino acid that helps you sustain workouts for longer by removing acidity from your muscles. It’s shown to improve performance and reduce fatigue. However, it causes itching, a tingling sensation experienced on the shoulders, arms, and neck. Although this is harmless but can be quite uncomfortable.
4. Skin-Flushing Effects
Niacin is yet another common ingredient. It’s associated with mild downsides due to its skin-flushing effects when ingested in high doses of 500gms or more. This is because it can trigger a blood rush to your skin’s surface leading to red patches.
5. Digestive Upsets
Several components in pre-workout formulations have the potential to irritate your stomach. These may include sodium bicarbonate, magnesium, creatine, caffeine, and more.
When you consume in high doses, ingredients like magnesium can cause diarrhea due to their laxative properties. Mixing the supplements with little water may also irritate your stomach. Besides, a very concentrated beverage may cause diarrhea.
The Bottom Line
Most pre-workout supplements come with different side effects. A common example is beta-alanine which causes a tingling sensation on your skin. This isn’t a cause for alarm but can be uncomfortable. However, you can reduce the intensity of the itch by distributing the doses throughout the day. The symptoms are short-lived and will ease after about 30 minutes. The next time you go shopping for pre-workout supplements, inquire from the team about the expected side effects and how to manage them.