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Mix together 1 scoop (6 g) with 6 fl. oz. (177ml) of water. Consume 20 to 30 minutes before training. C4 contains 12.5mg of TeaCrine® per scoop, which is at least 10x less than what has been proven effective. The Pump also has 6 g of L-citrulline that increases strength and endurance, and BioPerine that increases the bioavailability of all the nutrients, helping better absorption. Explosive Energy Blend: This contains specially selected ingredients like Caffeine and L-Tyrosine, an amino acid that helps you stay focused for longer. This study tested 22 adults during task-switching exercises. L-Tyrosine was shown to dramatically improve brain function and focus. The vitamins and minerals also help: B vitamins are crucial in energy metabolism, while vitamin C support collagen synthesis and is a potent antioxidant to support health.
Although these are essential micronutrients for your body to function and perform, they are something you can quite easily supplement. Either with a good multi-vitamin at a fraction of the cost or just get your diet right. CARNOSYN® BETA-ALANINE — Clinically studied ingredient that fights fatigue and powers muscular endurance.The two small issues I had with it were powder clumping and minor jitters, though your experience may be different. The Pump only contains a minimal 7.5 mg caffeine per serving (much less than a regular cup of coffee) and yet has all the essential ingredients required to get you pumped up, including 3.2g of beta-alanine. Overall, we like the ingredients in C4, but there are definitely some missed opportunities here. Citrulline would be a superior choice, while the dosages on creatine and B-alanine are far more effective if you’re using 2 scoops. My Experience with C4 Original There are many natural pre-workout food and drink options. While they may not be as potent as the supplements, they can give decent performance benefits. Here we take a look at some of the best natural PWOs that you can to add to your diet: Coffee
Two scoops would give you 300mg of caffeine which is the maximum we normally recommend you consume. Musclepharm Assault has a much more balanced composition that makes it our selection for the best pre-workout for women, beginners, or anyone that just has a smaller body mass and a lower tolerance to ingredients like caffeine. It tastes delicious and mixes pretty well too. Taken prior to exercise, caffeine has been shown to improve nearly every facet of exercise performance like high-intensity activities, muscular endurance and strength, and cardiovascular performance. This is perhaps the best and worst thing about C4. It’s so general that we can’t make out how it would attempt to differentiate itself from other pre-workout supplements.Launching in 2011, the yellow and chrome bottles have been a staple of supplement store shelves for over a decade. It’s really easy to find, not that expensive, and it works well. For those reasons, C4 is a pretty good pre workout choice for beginners or anyone who wants to dip their toes into the supplement waters. Regardless of which method you use, with a dose of 750mg exactly, C4 will be underdosed for many adult individuals, requiring you to supplement with extra creatine daily. L-Arginine
C4 Original comes in a variety of juice-like flavors including fruit punch, icy blue razz, pink lemonade, and cherry limeade.There have been suggestions that it can work as a vasodilator, improving your blood flow, but there is nothing conclusive as yet. As a result, supplementing with beta-alanine to increase muscle carnosine levels can result in delayed fatigue, allowing you to exercise at higher intensities for longer periods of time. Caffeine: Caffeine is a stimulant that can help increase energy levels, improve focus, and reduce fatigue. There is some scientific evidence to suggest that this is true, though it could be a placebo effect. Research has suggested that creatine has a greater effect when taken post-workout, and there are theories that it could negate some of the benefits of the other pre-workout ingredients when taken at the same time.
None of our product testers reported any serious side effects, with small amounts of nausea being a rare issue for one of our guinea pigs. Itchy skin was also apparent on the odd occasion, though the boost to the workouts that they gave was well worth itchiness that seemed to last only 1-5 minutes. The most noticeable side effect was post work-out energy crashes, though this is mainly as a result of the caffeine rather than the preworkout supplement itself. The combo of creatine and beta-alanine supports both endurance and strength-endurance. This means that, however you train, you’re going to be able to do it harder for longer. Due to the fact that many pre-workouts contain differing ingredients in various quantities, the effects that they have on a person varies significantly. Where one pre-workout drink might give a noticeable benefit to a man, a competing product might not make any impact. This same product could also have a larger impact on a woman — or even have no impact at all. As mentioned above, I was naïve to beta-alanine before using it. I’m not a huge endurance enthusiast, so adding this in was an interesting change and it certainly showed. Creatine nitrate may help increase strength and muscle size. Studies show that creatine also helps:Musclepharm Assault also contains 3g of creatine monohydrate. Though the jury is still out on whether creatine works when taken as a pre-workout, it could be of benefit when taken shortly before exercise, especially for beginners.
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