Beta-alanine is an amino acid that increases muscle carnosine, which buffers lactic acid during high-intensity exercise. The tingling sensation (paresthesia) you feel is harmless and typically occurs at doses over 2g. It's caused by beta-alanine activating nerve receptors under your skin and usually fades within 30-60 minutes. The tingles are actually a sign the supplement is being absorbed—not something to worry about.

Take Re-Lyte Pre 20-30 minutes before high-intensity workouts, interval sessions, tempo runs, or threshold efforts. It's most effective for training sessions where you're pushing lactate threshold for 30 minutes to 2 hours. Beta-alanine works best when taken consistently over several weeks, so daily supplementation maximizes its benefits.

If you're highly caffeine-sensitive, start with a half serving to assess tolerance. The 150mg dose is moderate compared to many pre-workouts (which contain 200-400mg), but everyone responds differently. Consider timing your dose earlier in the day if evening workouts affect your sleep.