UNLIMITED POWERRR: Digging into Pre-Workout
- Bowen
- Jun 30
- 2 min read
What’s in Your Pre-Workout?
Pre-workouts are a potent mix of supplements that boost performance before exercise. Most contain a blend of caffeine, amino acids, and other performance enhancers. Beta-alanine is among the most common ingredients in most major brands’ mixes.
What is Beta-alanine and how does it help?
Beta-alanine is an amino acid commonly found in meat like beef and pork (CarnoSyn, 2024). When consumed through supplements - higher doses than the trace amounts found in meat - beta-alanine's effect intensify significantly. Beta-alanine’s main job is to help muscles fight off strain and fatigue. Increasing the carnosine levels, which are the combination of the amino acids beta-alanine and histidine in your body, extends how long muscles can perform under pressure by reducing lactic acid buildup during exercise (Trexler et al., JISSN, 2015). High-intensity exercises like sprinting and lifting are where beta-alanine benefits athletes the most. A 2017 study found that supplements, including beta-alanine, can significantly affect an exercise with shorter intervals compared to one with longer or intermittent intervals (Saunders et al., Br J Sports Med, 2017).
Caution!
One common side effect of taking beta-alanine is paresthesia, the tingling sensation you feel under your skin. Paresthesia might feel weird for athletes when working out, but it is entirely harmless (Preiato, 2025). Some might find it energizing, while others may find it distracting. The dosing and timing can help manage this - a smaller serving diluted with more water can reduce paresthesia while maintaining the intended effect. Still, experts have warned that not all pre-workouts are created equal. Some products are loaded with questionable amounts of stimulants, sugar, or even unregulated additives. As Harvard Health Publishing warns, many supplements bypass FDA approval and may potentially harm users (Harvard Health Publishing, 2018).

Key Takeaways
Beta-alanine is a beneficial amino acid that is in most pre-workout products. There should be great care for the dosage and the specifics of what goes into your body, but when used right, beta-alanine can boost athletic performances to the next level.

References
CarnoSyn. (2024, January 24). What are top food sources for beta-alanine? https://www.carnosyn.com/what-is-the-best-food-source-for-obtaining-beta-alanine/
Harvard Health Publishing. (2018, July 18). The hidden dangers of protein powders. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
Preiato, D. (2025, May 8). 5 side effects of pre-workout supplements. Healthline. https://www.healthline.com/nutrition/pre-workout-side-effects
Saunders, B., et al. (2017). β-Alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med, 51(8), 658–669.
Trexler, E. T., et al. (2015). International Society of Sports Nutrition position stand: Beta-Alanine. JISSN, 12(30). https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
Widener, R. (2024, December 16). Should You Take Pre-Workout Supplements? Health. https://www.health.com/pre-workout-7106089
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