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C4 Sport Performance Blend

Also known as: C4 Sport Performance Blend, Creatine Nitrate, NOR-T Creatine Nitrate, Beta-Alanine, CarnoSyn Beta-Alanine, Caffeine, Caffeine Anhydrous, Arginine, L-Arginine, Citrulline Malate, CM, Multi-Ingredient Pre-Workout Supplement (MIPS)

Overview

C4 Sport Performance Blend is a multi-ingredient pre-workout supplement (MIPS) designed to enhance athletic performance and energy during workouts. It combines several key ingredients, each with distinct properties. Creatine nitrate supports strength and power by aiding ATP regeneration. Beta-alanine delays muscle fatigue by increasing carnosine levels. Caffeine enhances alertness and focus by blocking adenosine receptors. Arginine and Citrulline Malate promote nitric oxide production, improving blood flow. These ingredients work synergistically to improve energy production, blood flow, and muscle function. While individual ingredients are well-researched, the specific blend has limited direct research, though MIPS as a category have been studied. The blend is intended to improve strength, power output, and muscular endurance during high-intensity exercises.

Benefits

The C4 Sport Performance Blend offers several potential benefits, primarily for athletes engaged in resistance training and high-intensity exercises. Creatine nitrate enhances strength and power output, facilitating recovery from intense exercise. Beta-alanine delays muscular fatigue by increasing muscle carnosine levels, particularly beneficial in short-duration activities. Citrulline malate increases muscular endurance by delaying fatigue, with studies showing a 6% increase in repetitions completed. Caffeine enhances alertness, energy, and mental focus, improving performance in both endurance and strength training. These benefits are supported by high-quality evidence for individual ingredients, though research on the specific blend is more limited.

How it works

The C4 Sport Performance Blend works through multiple biological pathways. Creatine nitrate aids in the regeneration of ATP, the primary energy carrier. Beta-alanine increases muscle carnosine levels, buffering lactic acid and delaying fatigue. Caffeine blocks adenosine receptors, increasing alertness and enhancing neurotransmitter activity. Citrulline malate promotes nitric oxide production, leading to vasodilation and increased blood flow to muscles. These ingredients interact with the muscular, cardiovascular, and nervous systems to enhance performance and energy. The absorption and bioavailability of these ingredients are generally good, especially when taken in the forms found in the C4 Sport blend.

Side effects

While generally considered safe for short-term use, the C4 Sport Performance Blend can cause side effects. Beta-alanine commonly causes paresthesia (tingling), which is temporary. Caffeine can lead to jitters, anxiety, and insomnia, especially at higher doses. Creatine may cause gastrointestinal issues like diarrhea and stomach cramps in some individuals. Citrulline malate is generally well-tolerated but can cause gastrointestinal side effects. Rare side effects include allergic reactions or severe gastrointestinal issues. Caffeine can interact with other stimulants, blood thinners, and some antidepressants. Individuals sensitive to caffeine, pregnant or nursing women, and those with certain medical conditions should avoid or consult a healthcare provider before use. Athletes should ensure the product is NSF Certified for Sport to avoid banned substances.

Dosage

Dosage recommendations for the C4 Sport Performance Blend's key ingredients vary. A minimum effective dose is 1 gram of creatine nitrate, 1.6 grams of beta-alanine, 150-200 mg of caffeine, and 6 grams of citrulline malate per day. Optimal ranges are 1-3 grams of creatine nitrate, 2-4 grams of beta-alanine, 150-300 mg of caffeine, and 6-8 grams of citrulline malate per day. It is best taken 30 minutes to 1 hour before exercise to allow for optimal absorption and effect. Taking the supplement with water and ensuring adequate hydration can enhance absorption. Exceeding recommended dosages can increase the risk of side effects.

FAQs

How long does it take to feel the effects?

The effects can typically be felt within 30 minutes to 1 hour after consumption, depending on individual factors and the specific ingredients.

Are there any side effects?

Common side effects include paresthesia (tingling) from beta-alanine and jitters from caffeine. These are generally temporary and dose-dependent.

Is it safe for long-term use?

Long-term safety data is limited, and more research is needed to fully assess the effects of prolonged use of this supplement blend.

When should I take it?

It is best to take the supplement 30 minutes to 1 hour before exercise to allow for optimal absorption and to maximize its performance-enhancing effects.

What can I expect from taking this supplement?

Users can expect improved strength, power output, muscular endurance, and delayed fatigue during workouts, enhancing overall exercise performance.

Research Sources

https://cellucor.com/blogs/supplementation/cellucor-c4-preworkout-ingredients – This blog post from Cellucor discusses the ingredients in C4 pre-workout supplements, highlighting their benefits and mechanisms of action. It provides an overview of how each ingredient contributes to enhancing workout performance and energy levels.
https://pubmed.ncbi.nlm.nih.gov/30089501/ – This study investigates the effects of multi-ingredient pre-workout supplements on anaerobic power, muscular strength, and fatigue. The findings suggest that MIPS can improve anaerobic performance and reduce fatigue during exercise.
https://www.medicalnewstoday.com/articles/c4-pre-workout-review – This article reviews C4 pre-workout supplements, discussing their ingredients, potential benefits, and side effects. It offers a balanced perspective on the supplement's efficacy and safety, based on available research and user experiences.
https://pubmed.ncbi.nlm.nih.gov/35956394/ – This research explores the impact of creatine supplementation on muscle strength and power. The study indicates that creatine can significantly enhance muscle performance, particularly in high-intensity activities.
https://blog.priceplow.com/supplement-news/c4-sport – This blog post provides news and information about C4 Sport, including its ingredients and potential benefits. It offers insights into the supplement's formulation and its role in enhancing athletic performance.