C4 Pre-Workout Review: Why It’s So Popular in 2024 and Who It’s Best For
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If you need a boost of energy before your workout, another cup of coffee sloshing around your gut isn’t the only option—pre-workout supplements combine ingredients for energy, focus and improved blood flow in powder form. All you need to do is add a little water, toss it back and go. C4 by Cellucor is a fan-favorite pre-workout supplement, so we’re pumped to take a closer look at how it shakes up to the other options on the market in 2024.
What is a Pre-Workout Supplement?
As the name indicates, pre-workout supplements are meant to be taken before a workout. They’re designed to enhance your athletic performance by giving you extra energy and focus. Most are also packed with nutrients that can help with muscle development; for example, Folic Acid helps with muscle development by improving blood flow to muscles.
What is C4 Pre-Workout powder?
C4 is the original pre-workout supplement created by Cellucor—a 15-year competitor in the pre-workout game. The company says it designed C4 to increase your energy, muscle endurance and mental focus. Introduced to the market back in 2011, C4 is one of the most well-known and popular pre-workout supplements available. Although it may have smaller quantities of ingredients like caffeine than other C4 products, it’s a tried-and-true place to start for beginners and experts alike.
C4 Ingredients and What They Do to Your Body
- CarnoSyn Beta-Alanine improves exercise capacity and performance by reducing muscle fatigue.
- Creatine nitrate reduces the onset of fatigue, improves training performance and can help with post-workout recovery and injury prevention.
- Caffeine Anhydrous boosts energy and focus.
- Arginine alpha-ketoglutarate (Arginine AKG) enhances the release of nitric oxide in the body, which may increase blood flow and help performance.
- Vitamin B6, Vitamin B12, and Niacin (Vitamin B3) help break down fat, protein and carbohydrates to feed muscles.
- N-Acetyl L-Tyrosine improves memory and brain function.
- Vitamin C (as Ascorbic Acid) may help your body absorb iron.
- Folic Acid improves blood flow to muscles and helps with muscle development.
- Calcium supports bone health and replaces the loss of calcium from sweating.
- Velvet Bean (Mucuna pruriens) seed extract stimulates the release of growth hormones.
- TeaCor (Tetramethyluric Acid) reduces fatigue and increases focus.
Flavors
- Icy Blue Razz (blue raspberry)
- Fruit Punch
- Pink Lemonade
- Strawberry Lemonade
- Watermelon
- Cherry Limeade
- Orange Burst
Price
C4 Original Pre-Workout sells for $29.99 for 30 servings or $49.99 for 60 servings. Cellucor also offers a subscription for those who want C4 automatically shipped to them every 30, 60, 90 or 120 days. By becoming a subscriber, you get 30% off your first order and 20% off of every recurring order. You also receive free shipping, no subscription fees and the ability to change or cancel your order at any time.
Cellucor
How to Take C4 Pre-Workout
About 20 to 30 minutes before your workout, take one level scoop of C4 powder mixed with six ounces of water. It’s that simple. However, it’s important to be mindful of what time of day you’re taking a pre-workout supplement. The C4 pre-workout caffeine content is pretty high—In fact, caffeine is one of the main ingredients in the original C4 pre-workout formula. As many of us have learned (lying awake in bed at night), caffeine has a long half-life and can take five hours before its effect wears off. It may be best to take C4 and work out in the morning or mid-day. According to Kristen Williamson, RD, LDN, CPT, a registered dietitian and certified personal trainer, “Taking a pre-workout in the evening or late afternoon can impact sleep, which can impact recovery and undo all of your hard work.” And as we all know, sleep is crucial for recovery.
If you’re the type of person who works out first thing in the morning, it’s a good idea to eat a snack with your pre-workout. On an empty stomach, Williamson warns that, “you are going into the workout completely fasted…So if you are taking a pre-workout, [with caffeine], it may give you some GI distress or make you feel jittery.” Williamson recommends mixing the pre-workout in a smoothie with some healthy carbs. “The downside to that is that it may take longer to feel those effects [from the pre-workout]. You may need to wait an hour, but [by having carbs before your workout] you’re also getting a jumpstart on that recovery piece as well.”
You can also take too much pre-workout. Excessive caffeine intake can lead to heart palpitations, increased blood pressure and impact long-term heart health. Be sure to monitor your coffee and other stimulant intake when you take a pre-workout.
What Customers Say About the Original C4 Pre-Workout
The original C4 Pre-Workout powder has amassed over 2,500 customer reviews on Amazon alone, with an average rating of 4.5/5 stars. Reviewers have mostly commented on taste, effectiveness and side effects. Here’s what they have to say:
Taste
Most people were happy with the sweet taste of the C4 powder. Reviewers especially enjoyed the Fruit Punch and Icy Blue Razz flavors. Some people felt that the mix was too sweet, so they added more water to dilute the sweetness.
Effectiveness
Overall, reviewers felt that C4 boosted their energy, endurance and ability to do more reps. Some thought they built up a tolerance to the product, so it didn’t seem as effective with long-term use. To fix this, they switched to another C4 product with higher concentrations of the ingredients they liked, like caffeine.
Side effects
Many reviewers noted that they felt a tingling or itching sensation after taking C4. Most reviewers said the sensation only lasted a few minutes or went away once their heart rate increased during their workout. According to Cellucor, this is a common experience that’s caused by beta-alanine. Other side effects included concerns over heart rate and jitteriness due to the amount of caffeine. Reviewers found that decreasing the dose resolved this issue.
Cellucor
What Other Pre-Workout Supplements Does C4 Make?
If your goal is weight loss, check out the C4 Ripped pre-workout line. The inclusion of Capsimax® (capsaicinoids from Cayenne) increases your metabolism and supports fat burning, according to Cellucor.
The C4 Extreme line helped launch the brand’s Project Clear Evolution (PCE) initiative. PCE products from C4 have “fully transparent” labels and no artificial dyes or flavors. C4 Extreme also has more caffeine than the original (200 milligrams versus 150 milligrams).
C4 says its Ultimate line is “the most powerful, all-inclusive C4 EVER.” It backs up that claim with 300 milligrams of caffeine per serving and the addition of endurance-boosting ingredients like CarnoSyn Beta-Alanine. And if 300 milligrams of caffeine isn't enough, the C4 Dynasty MMXX Pre-Workout powder is "proudly overbuilt" with 350 milligrams of caffeine, according to Cellucor.
Finally, if you’re a professional athlete, you may want to check out the C4 Sports line. The National Sanitation Foundation (NSF) tests and certifies this line of products for sports. NSF is an independent third-party organization that tests, inspects and certifies supplements. The Certified for Sports program verifies that the C4 Sports pre-workout products don’t contain any substances that major athletic organizations ban.
Along with its pre-workout supplements, Cellucor also offers protein powders, fat burners, amino acids, testosterone boosters and branded gear.
C4 Pre-Workout FAQs
Disclaimer: You should consult with your health care professional before starting a pre-workout supplement, especially if you are pregnant or nursing, taking other supplements or prescription medications, have heart, kidney or liver disease, or are diabetic. This product should not be taken by anyone under the age of 18, and you should discontinue use if you experience any adverse reactions.
How much caffeine is in C4 Pre-Workout?
C4 Pre-Workout contains 150 milligrams of caffeine. This is equivalent to about 1.5 cups of coffee.
Does C4 have creatine?
Yes, C4 contains 1,000 milligrams of creatine nitrate.
How long does C4 Pre-Workout stay in your system?
Pre-workout generally stays in your system for four to six hours. When it comes to the C4 pre-workout, you will notice a peak in energy almost immediately due to the higher caffeine content, which should start to decrease after three hours. If you're sensitive to stimulants, the effects will last longer.
Does C4 Pre-Workout have testosterone?
C4 Pre-Workout does not contain testosterone. One of Cellucor’s other pre-workout products, C4 Sport, contains testosterone-boosting ingredients.
Can C4 cause heart problems?
C4 Pre-Workout is designed to boost your energy and alertness, which in turn increases your heart rate. C4 has not been shown to cause heart problems. In spite of this, it is important to discuss a pre-workout regimen with your doctor before beginning one, since effects can vary from person to person.
What happens if you take C4 without working out?
Consuming pre-workout isn't limited to working out. It is common to take pre-workout as an energy stimulant for increased mental focus and clarity. However, some people do experience drawbacks, whether they work out or not. In general, high caffeine content can have a number of effects depending on the individual, including increased heart rate, restlessness, nausea and insomnia.
How long does it take for C4 to kick in?
It takes about 30 minutes for the effects of C4 pre-workout to kick in after absorption. The effects may be noticed more quickly for those who are more sensitive to stimulants.
Does C4 increase metabolism?
Caffeine anhydrous, the primary ingredient in C4, has many benefits, including the ability to stimulate weight loss. Though the research is still new, it could indirectly lead to an increase in metabolism as well.
Final Thoughts
If you’re a weightlifter or sprinter and want to level up at the gym, a pre-workout may be just what you need to hit your performance goals. Cellucor’s C4 Pre-Workout powder has been a consumer favorite since it was launched over a decade ago, and it’s worth a try. Just remember to track the amount of caffeine you’re consuming each day and don’t blow past the recommended daily usage.
