Sometimes, you need an extra boost to get out of bed and hit the gym. Other days, you just want to move your gym sessions or workout classes to a whole new level. But what if we show you something that can help you to crush your training sessions regardless of your training goals or level? That’s where a pre-workout supplement comes in.
What is a Pre-Workout Supplement?
It is a mixture of carefully selected ingredients that are designed to increase the intensity, volume, and output of training. The aim is for you to get much more out of your workout sessions. As you progress, your extra minutes, reps, and sets will add up, giving you major wins.
Traditionally, the supplement was exclusively for people who focused more on becoming muscular. However, it can support different fitness levels, whether you are advanced, intermediate, or beginner. Also, if you need cognitive focus, energy, or endurance for mental or physical performance, you can benefit from consuming pre-workout supplements.
Combining it with a suitable nutrition program and training regimen can give you the extra boost you desire. You can click here to get a medically approved nutrition plan for muscle gain.
What’s in a C4 Pre-Workout Supplement?
Before you purchase the supplement, you need to look at the label thoroughly. It should contain clinically proven ingredients that can support your workout goals.
This is a classic ingredient in many drinks from energy drinks to soda, tea, and coffee. A standard cup of coffee contains about 80 to 100 mg of caffeine whereas a serving of pre-workout contains about 135 to 350 mg. This implies that the supplement can keep you more energized than coffee.
Within forty-five minutes of ingesting caffeine, the body absorbs 99 percent of the substance. Research shows that this rate of absorption affects athletic performance especially in cycling and running. In one study, 3 milligrams of caffeine per kg of body weight resulted in improvements in cycling than a placebo.
In another study, experienced cyclists rode faster for 1 hour at 75 percent of apex power output in ninety-five degrees Fahrenheit than cyclists who were not stimulated. Different studies have also discovered an improvement in focus, reaction time, and mental clarity. This improvement also comes with better endurance for pain.
Proteins are the major constituents of muscles, and the foundation of proteins is amino acids. Beta-Alanine is an amino acid that helps the muscles to endure tough workout sessions. It is nonessential, which means the body can also produce it. However, you can still find it in food sources like fish, pork, chicken, and beef.
The beta-alanine supplement increases carnosine, which is a dipeptide that specifically targets the muscles. It also serves as an acid buffer within the cells of the muscles. This buffering activity results in fatigue-fighting effects because the muscles can efficiently contract for a longer period.
Some studies have discovered that beta-alanine has the tendency to increase working capacity and power output. It may also reduce feelings of exhaustion and fatigue, leaving a good effect on the body’s carnosine content and overall body composition.
When using C4 pre-workouts, beta-alanine produces physical feelings such as tingling sensations in the fingertips, lips, and face. The effect is harmless; it is an indication that the supplement is effective. Beta-alanine works better when large muscles contract quickly, which is evidenced in high-intensity exercises such as:
- Circuit training
3. Creatine Nitrate
Creatinine is among the rare nutrients in sports nutrition that has been backed by several years of research. We consume it in our food at 1 gram each day, except you are on a vegetarian or vegan diet. It is naturally present in bones and foods that help to build lean muscle and strength. The body also produces creatine at 1 gram a day.
Many weightlifters use it as a staple supplement. It helps the body to quickly replenish lost energy, so you can spend more time during training or workout. It also draws water into your muscles, so they can appear fuller and bigger as well as function better.
Typically, people use creatine monohydrate, which boosts power and endurance during workouts that last more than 3 minutes. It also decreases the recovery period between sets. Most research on creatine covers only the monohydrate form. So, what about the nitrate form?
Creatine nitrate is a more advanced and soluble form that assists with “pumps”. A study investigated the safety of 1 and 2-gram doses of the nitrate form in young men and women. The researchers discovered that it did not have any adverse effects on them as all their blood safety indicators were within the safe range.
Researchers went further to not only prove its safety but also its efficacy. They increased the dosage to 3 grams and discovered that it offered almost the same benefits as creatine monohydrate. Therefore, consuming 1g of creatine nitrate is enough to give you a little boost but you can take 2g if you like double-scooping.
Creatine nitrate contains double nutrients because you will benefit from the creatine as well as the nitrate, which is found in beetroots. Early research shows that creatine can elevate mood and boost working memory and intelligence. You can visit https://www.webmd.com/men/creatine to read more about creatine.
When buying a C4 pre-workout supplement, ensure that the product contains a legally licensed creatine nitrate form – NO3T. This form ensures consistency and quality in the dosage, so you can experience the performance-boosting benefit whenever you consume it.
4. Arginine Alpha-Ketoglutarate (AAKG)
Arginine is a type of amino acid that is present in pork, dairy, nuts, chicken, and eggs. When you consume them, the body transforms the Arginine to NO (nitric oxide), a gas that forms in the blood vessels and opens them to promote circulation. It is also useful in the urea cycle, a natural process of converting ammonia into urea. You probably know Arginine, but what is Alpha-Ketoglutarate?
It is an ingredient combination that forms a vital part of the body’s energy cycle known as the Krebs Cycle or citric acid cycle. This energy cycle is crucial in ATP (cellular energy) production. It is believed that Alpha-ketoglutarate stimulates protein synthesis as well as delays catabolic pathways in order to preserve muscles. Since alpha-ketoglutarate is critical in the energy cycle, theoretically, it may improve endurance and stamina.
This is a dopaminergic substance that provides focus and energy. Structurally, it acts like caffeine that makes you feel happier, better, more motivated and more alert. But it won’t make you feel jittery like other stimulants. Preliminary studies on human consumption of theacrine show that the human body won’t adapt quickly to it like caffeine, thereby, extending tolerance build-up.
6. N-Acetyl L-Tyrosine
This is a soluble Tyrosine that the brain can absorb. It supports dopamine and noradrenaline production, including cognitive and mental health during strenuous activities like physical training. Research shows that oral doses of tyrosine can improve performance during intense cycling. It can also improve mood, helping you to benefit more from workout sessions.
Benefits of C4 Pre-Workout Supplements
The benefits of using C4 pre-workouts are:
- Increase in endurance, energy, and focus
- Weight loss
- Reduced fatigue
- Short recovery period
- Strength building
- Lean muscle formation
Side-Effects of C4 Pre-Workout Supplements
C4 pre-workout supplement contains recovery compounds, energy supplements, and performance boosters. Therefore, your body may react to them in a certain way. It may also not react at all. It all depends on your body’s metabolism.
The side effects of C4 pre-workout supplements are:
- Numbness or tingles
- Trouble with sleeping
If you experience any of the side effects after consuming the supplement, ensure you consult a certified trainer or your doctor before consuming it again.
How to Use Pre-Workouts
Typically, you should take the supplement between 20 to 30 minutes before a workout. Mix the recommended serving with about 6 to 12 fl. Oz. of water. You also need to consume enough water during the workout.
Who Shouldn’t Take Pre-Workouts?
Pregnant women, nursing mothers, sick adults, and people below 18 years should stay away from pre-workouts. They should only be used by healthy adults. The direction for use on the product label should be strictly adhered to.
How Long Will the Supplement Last?
On average, you will start feeling the effects of the supplement 45 minutes after consuming it, and this will last for about 3 to 6 hours. But you will feel the effects faster if you are very sensitive to stimulants and they will last for nearly 6 hours. Overall, your sensitivity to the ingredients in the supplement will determine the rate at which you will feel the effects.
Stacking Pre-Workout with Other Supplements
If you plan to stack pre-workout with other supplements, ensure you don’t go beyond your nitrate limit. You shouldn’t also combine stimulatory products like weight loss and pre-workout products. You can only take one per time. In this C4 Ripped review, you will learn how C4 pre-workouts can help you burn fat without losing muscle.
Additionally, products that contain higher levels of nitrates like NO3 and C4 should not be combined. Here’s the general principle for stacking products:
Consume pre-workouts, followed by intra-workouts like alpha-amino for recovery and hydration. Afterward, you can take post-workouts like protein powders.
Pre-Workout vs Coffee
Both products contain caffeine but you should know that while coffee can boost energy, pre-workout offers extra performance benefits. The formula is also tailored to enhance physical and mental output for various activities.
Simply put, pre-workout supplements are a combination of specific doses of different ingredients that help you get more value from your workouts. With consistent use, you will see the advantages of consuming pre-workouts such as increased muscle, power, and strength, including better endurance.
C4 pre-workouts provide energy, focus, and quick recovery between sets. You can feel the effects quickly depending on your sensitivity to the ingredients we discussed above. Remember that everyone’s body and workout sessions are different, so the effects may not be the same for all. You can try out different C4 pre-workouts to find out which one works best for you.