C4 Extreme is a pre-workout supplement by Cellucor.
It is designed to increase energy, pumps, and performance for more effective workouts.
It was voted the Bodybuilding.com pre-workout of the year in 2014.
Ingredients Label
Active Ingredients
Creatine Nitrate
Creatine is an organic acid that occurs naturally in foods such as meat and eggs, however only in small amounts. Supplementation allows for greater intake than typically possible from food alone.
Creatine Nitrate is a less-used form and lacks research compared to monohydrate, but most likely acts the same as other forms.
This means an increase in the production of energy (ATP) in skeletal muscle, resulting in increases of both power output (1) and endurance (2).
The Nitrate component may also boost Nitric Oxide, resulting in improved athletic performance (3).
The effective dose is around 3-5g daily.
Arginine AKG
Arginine is a Nitric Oxide supplement that contributes to improved pumps and endurance through the dilation of blood vessels (4).
The AKG version is better-absorbed than other forms (5).
An effective dose is around 3-6g.
Beta Alanine
Beta Alanine is a beta-amino acid that increases the amounts of Carnosine in muscle.
Carnosine reduces acid build-up and free radicals from exercise, which prevents muscle fatigue and lets you work out harder for longer (6).
The recommended daily dose is in the range of 2-5g.
Tyrosine
L-Tyrosine is an amino acid that decreases stress hormone production, and improves both mood and performance under stressful conditions (7).
It is sometimes used to reduce jitters caused by Caffeine.
A standard dose is 500-2,000mg.
Caffeine
Caffeine, in addition to increasing alertness, can greatly increase power output and athletic performance (8). It also increases metabolic rate (9).
An effective dose is about 200-500mg, but can vary greatly from person to person.
Mucuna Pruriens
Mucuna Puriens, also known as Velvet Bean, is a bean that grows from trees.
It is a good source of L-DOPA, which has been shown to increase both dopamine and testosterone in infertile men. This might not carry over to healthy subjects (10).
An effective dose is around 5g of dried Velvet Bean.
Tetramethyluric Acid
Tetramethyluric Acid is a structurally modified version of caffeine, with similar effects, especially as a stimulant.
Studies on it are currently very limited.
Who Takes It?
This product is suited toward those who are seeking to improve the intensity and duration of their workouts, as well as focus and mood.
How to Take
Assess tolerance first with 1 scoop only.
Once tolerance has been assessed: Mix 1-2 scoops with 250mL of water, and consume 20-30 minutes before your workout.
Do not exceed 2 scoops per day.
Side Effects
The large dose of Caffeine and Creatine may cause an upset stomach if taken without sufficient water, or if taken on an empty stomach.
You may feel a tingling sensation throughout your body from Beta Alanine.
Pros
- A number of the most proven ingredients are used in this formula
- Extra ingredients included for mood improvement
- A large range of flavours available to suit everyone’s taste
Cons
- Many of the ingredients are present in less than ideal amounts (especially Creatine and Arginine)
Conclusion
Cellucor has a smart, solid formula in C4, but the quantities of some key ingredients are lacking.
Taking multiple scoops would be more effective, but the caffeine content is a bit high for this to be a solution.
A little disappointing for 2014’s pre-workout of the year, but it does do what it’s meant to.
