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They contain caffeine and creatine, which may help increase the effectiveness of a workout. Share on PinterestThis article discusses C4 Pre-Workout supplements, what they do, and their efficacy in providing a more fulfilling, less exhausting workout. About pre-workout supplements A pre-workout supplement is a powder that people can mix with water. It may help delay muscle fatigue, provide energy, and optimize performance during a workout. They contain various energy-boosting ingredients such as caffeine, vitamins, and creatine. Different types of pre-workout supplements may help people personalize their training goals. People may take pre-workout supplements before a workout and use them alongside workout and post-workout supplements. Learn about the best pre-workout supplements here. What do pre-workout supplements do Most pre-workout supplements contain the following ingredients:beta-alaninecreatine nitrateargininecaffeine Beta-alanine is an ingredient that delays the onset of lactic acid and muscle fatigue during training. It also improves endurance and recovery. A 2017 study with 1,461 participants concluded that beta-alanine does have a significant overall effect on improving both exercise capacity and performance. Creatine nitrate may help increase strength and muscle size. Studies show that creatine also helps:the body adapt to high intensity exercise performanceenhance post-exercise recoveryprevent injuryprotect the neuro function of the spinal cordimprove cognitive function Arginine can increase nitric oxide production, which leads to the widening of blood vessels (vasodilation). This process increases blood flow to the muscles during a workout. A 2020 review notes that arginine also increases heart rate, blood pressure, and blood flow to the muscles during resistance exercise. Caffeine can help with energy levels and mental focus, leading to a more intense workout. A 2021 review states that caffeine supplements can enhance both aerobic and anaerobic activities at doses of 3–6 milligram (mg) per kilogram of body weight. Learn more about caffeine supplements here. What is C4 Pre-Workout C4 Pre-Workout supplements are a product line by Cellucor, a company that sells fitness equipment, drinks, and supplements. Due to the high caffeine content, C4 Pre-Workout supplements are unsuitable for people who are pregnant or nursing. It is also unsuitable for under 18s and people with certain allergies or medical conditions. Cellucor offers subscription savings and free shipping on orders over $55. Below are some examples of C4 Pre-Workout products. Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication. Medical News Today follows a strict product selection and vetting process. Learn more here. C4 Original Pre Workout Powder Cellucor claims that this pre-workout supplement takes training to the next level due to its high caffeine content and other active ingredients. The company also claims that this product is suitable for both beginners and advanced athletes. It comes in a variety of flavors:orange burstfruit punchcherry limeadeicy blue razz watermelonIngredient Amount per 6.5 g serving (1 scoop)beta-alanine1,600 mgcreatine nitrate1,000 mgarginine1,000 mgcaffeine150 mg C4 Original Pre-Workout comes in two sizes: A 195 g (gram) tub provides 30 servings for $29.99, and a 390 g tub provides 60 servings for $49.99.SHOP NOW C4 Ripped Sport Pre Workout Powder Cellucor claims this product is a hybrid supplement between a pre-workout supplement and fat burner. It comes in two flavors:fruit puncharctic snow cone Unlike the C4 Original, this supplement includes green coffee bean extract, which is rich in chlorogenic acid. This acid may help a person lose weight and lower blood pressure. This product also contains cayenne pepper extract, another fat-burning ingredient. Although this supplement may be good for weight loss, people choosing supplements for muscle building may prefer a different product.Ingredient Amount per 8.2 g serving (1 scoop)beta-alanine1,600 mgarginine 1,000 mgcaffeine 135 mg This product is available in a 255 g tub, which provides 30 servings and costs $25.99.SHOP NOW C4 Ultimate Shred Pre Workout Powder Cellucor claims that this pre-workout powder combines fat loss and energy in a person’s workout. It is suitable for all types of training, including aerobic and anaerobic exercise. Unlike Cellucor’s other supplements, C4 Ultimate Shred contains 300 mg of caffeine and cayenne to boost metabolism and speed up fat loss. This product comes in four flavors: icy blue razzstrawberry watermelonlemon Italian icesour batch bros This tub serving may not be sufficient for people who prefer to bulk buy.IngredientAmount per 17.5 g serving (1 scoop)citrulline malate6,000 mgbeta-alanine3,200 mgbetaine anhydrous 1,500 mgarginine1,500 mgcaffeine300 mg This product is available in a 350 g tub, which provides 20 servings and costs $54.99.SHOP NOW C4 Ultimate Pre Workout Performance Powder Cellucor claims that this product is suitable for people who aim to get the most from a workout. It is also suitable for all types of training, from muscular endurance to building muscle mass. This pre-workout supplement comes in various flavors:icy blue razzstrawberry watermelonorange mangosour batch broscotton candyIngredientAmount per 16.3 g serving (1 scoop)citruline malate1,000 mgbeta-alanine3,200 mgcreatine nitrate 1,000 mgbetaine anhydrous1,500 mgarginine silicate1500 mgarginine alpha ketoglutarate 1,000 mgtaurine 1,000 mgcaffeine300 mg This product is available in two sizes: A 192 g tub provides 12 servings for $26.99, and a 320 g tub costs $44.99 for 20 servings.SHOP NOW C4 Sport Natural Zero Pre Workout Powder Cellucor claims that this zero pre-workout powder is suitable for beginners to more experienced athletes. It may provide high energy levels, fight fatigue, and increase performance. This product is free from artificial sweeteners, colors, and flavors. It comes in two flavors:strawberry lemonademango The company states that each 8.5 g (1 scoop) serving of this product contains a total of 4.9 g of its C4 Sports Performance Blend and 1.135 g of its C4 Sports Energy Blend. These blends contain ingredients such as 135 g caffeine, beta-alanine, and creatine. This product is available in a 212.5 g tub, costing $19.99 for 25 servings.SHOP NOW Comparison chart The following table compares the five products in this article:PriceSizeMain benefitMain drawbackC4 Original from $29.99from 195 gmuscle building for all levels of trainingmay be unsuitable for fat lossC4 Ripped Sport$25.99255 gfat lossmay be less suitable for building muscle mass C4 Ultimate Shred$54.99350 ganaerobic and aerobic exercise and fat losscontains a high amount of caffeine, which some people may not tolerateC4 Ultimatefrom $26.99from 192 gmuscular endurance and muscle massmay provide less focus and performance for muscle buildersC4 Sport Natural Zero$19.99212.5 gno artificial colors, sweeteners, or additivesthe exact amount of caffeine, beta-alanine, and creatine on the label is unclear Customer reviews Cellucor has accreditation with the Better Business Bureau (BBB). The BBB currently gives the company an A+ grade. There are currently no customer reviews on the Better Business Bureau. Cellucor has an average of 2.2 stars out of 5 on Trustpilot. Positive reviews state that customers have noticed an increase in their energy and performance after using the company’s products. Additionally, some reviewers say that the products taste great and the shipping was fast. However, negative reviews mention delays with shipping and receiving their purchases. Additionally, some people say that they experienced bloating after using the supplements. Side effects A 2019 study states that over half of the participants reported side effects after ingesting pre-workout supplements. These side effects include:skin reactions, such as rash, irritation, and itchingrapid heart ratepalpitationsnauseadizzinesslightheadedness People who experience side effects should discontinue use of the product immediately. If any side effects are concerning or long lasting, people should contact a doctor as soon as possible. Additionally, those who are pregnant or nursing, and children, should not consume pre-workout supplements due to the high caffeine content. Learn more about the potential side effects of pre-workout supplements here. Alternatives Other alternatives to pre-workout powder supplements include: energy gelspre-workout drinksenergy barsbranch chain amino acid (BCAA) supplementsenergy drinks Frequently asked questions Below are some common questions about C4 Pre-Workout: Is C4 Pre-Workout good for beginners Cellucor states that C4 Pre-Workout is suitable for beginners. However, people who have a sensitivity to any of the ingredients, such as caffeine, may wish to contact a healthcare professional before purchasing any products. Can you take C4 Pre-Workout every day Cellucor states that C4 Pre-Workout is suitable for daily use. However, people should always follow the manufacturer’s instructions when taking any supplements. Research states that the long-term effect of taking more than the manufacturer’s recommended amount per day is currently unknown. How long does C4 Pre-Workout last Cellucor states that the effects of C4 may last from 1–2 hours, depending on the individual. Summary C4 is a pre-workout supplement line by Cellucor. There are many C4 Pre-Workout powder supplements covering all different training levels and goals. Cellucor claims these products can enhance workout performance and recovery by providing energy and preventing fatigue. However, these pre-workout supplements have a high caffeine content. People who are pregnant, nursing, or sensitive to caffeine may wish to purchase different products. Last medically reviewed on May 23, 2022Sports Medicine / FitnessSports Medicine / Fitnessworkoutsupplements 7 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Guest, N. S., et al. (2021). International society of sports nutrition position stand: Caffeine and exercise performance.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221Jagmin, A. R., et al. (2019). Common habits, adverse events, and opinions regarding pre-workout supplement use among regular consumers.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520716Kreider, R, B., et al, (2017). International society of sports nutrition position stand: Safety and efficacy of creatine supplementation in exercise sport, and medicine.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049Ohishi, T., et. al. (2021). The beneficial effects of principal polyphenols from green tea, coffee, wine, and curry on obesity.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830344Rogers, J., et. al. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088424Saunders, B., et al. (2017). Beta alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis.https://pubmed.ncbi.nlm.nih.gov/27797728Viribay, A., et al. (2020). Effects of arginine supplementation on athletic performance based on energy metabolism: A systematic review and meta-analysis.https://pubmed.ncbi.nlm.nih.gov/32370176FEEDBACK:Medically reviewed by Jared Meacham, Ph.D., RD, PMP, MBA, CSCS — By Nadia Zorzan on May 23, 2022 Latest newsWhat sets 'SuperAgers' apart? 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