The Protein Corner

Many gymgoers think the tingling they feel after drinking pre-workout—known as “pre-workout itch”—means they’re allergic to their supplement. They’re wrong. That sensation comes from beta-alanine , an amino acid that boosts athletic performance but also triggers this unique reaction. But why does pre-workout make you itch ? Is it dangerous? And can you minimize it?  You’ll find evidence-based answers to these questions and more in this article. Key Takeaways Beta-alanine is what makes you itch after taking pre-workout. It’s an amino acid that boosts athletic performance but also causes a tingling sensation in your face, neck, and hands. Beta-alanine itch—technically called paresthesia —happens when the compound binds to a nerve receptor called MrgprD . Scientists aren’t exactly sure why this happens, but it’s not an allergic reaction. The bigger the dose, the stronger and longer the itch. Smaller people taking large doses tend to feel it more intensely and for long...

If you’re serious about gaining muscle and strength, you probably take creatine and pre-workout . You may have also heard conflicting opinions about whether mixing them is a good idea. Some say combining creatine and pre-workout is a simple, effective way to stack two of the best performance-enhancing supplements. Others disagree, claiming certain ingredients in pre-workout can blunt creatine’s benefits—so taking them separately is the smarter move. Who’s right? Can you mix creatine with pre-workout , or is it counterproductive? Get evidence-based answers in this article. Key Takeaways You can mix creatine and pre-workout, but large doses of caffeine may slightly reduce creatine’s benefits. To safely mix pre-workout with caffeine, limit your intake to 350 mg of caffeine and 5 grams of creatine. Research shows pre-workouts with creatine and caffeine can boost performance, but results vary by dose. To maximize benefits, take pre-workout 30–60 minutes before training and...

“ Does pre-workout cause acne ?”  This is a common question among fitness enthusiasts wondering whether their pre-workout supplement is behind their breakouts.  According to some “experts,” the answer is a resounding yes.  In their opinion, pre-workouts contain “toxic” ingredients that disrupt your hormones, upset your skin and gut microbiota, cause oil and sweat buildups, and more, all of which can cause acne.  But how accurate are these claims? Can pre-workouts give you acne ? Get an evidence-based answer in this article.  Table of Contents + Does Pre-Workout Cause Acne? Why People Believe Pre-Workout Can Cause Acne 3 Tips to Avoid Acne if You Take Pre-Workout The Bottom Line on Whether Pre-Workout Causes Acne Does Pre-Workout Cause Acne: FAQs Want More Content Like This? Key Takeaways Pre-workout doesn’t cause acne , and there’s no solid evidence it worsens breakouts in people prone to acne. Many people blame ingredients like creatine, c...

Pre-workout usually kicks in within 30–60 minutes. That is, the most effective pre-workout supplements boost your performance most when you take them about half an hour before you train. Having said that, caffeine—the ingredient with the biggest impact on performance—can take more or less time to take effect depending on what you’ve eaten, the type of supplement, and your sensitivity to it. In this article, we’ll break down what affects how long pre-workout takes to kick in —and how to time it for the best results. Key Takeaways Pre-workout usually kicks in within 30–60 minutes. Caffeine is the biggest variable in how long pre-workout takes to kick in. While it typically peaks around 60 minutes after ingestion, factors like what you’ve eaten, the type of supplement, and your sensitivity can affect when you feel it. How you take pre-workout affects its onset. Caffeinated gum works fastest (5–15 minutes), liquids like energy drinks absorb more quickly than pills, and pre-w...