![]() C4’s Ultimate Shred contains 200 mg, which is below the effective range. įor increasing power output, studies have used a dosage of 300–600 mg, supplemented 30–60 minutes prior to exercise. Preliminary evidence suggests that alpha-GPC can help increase vertical jump power, as well as peak bench press force. This supplement contains 300 mg of caffeine per serving, which is on the higher end and should be effective for most people up to 100kg.Īlpha-GPC is known for having cognitive benefits, and it’s also used by athletes to improve power output. The performance-enhancing effects of caffeine are seen when consumed at doses of 3–6 mg/kg of body weight. The International Society of Sports Nutrition’s position on caffeine is essentially one that backs its effectiveness in enhancing performance during prolonged aerobic activities as well as short-duration, high-intensity exercises. C4’s Ultimate Shred has 1000 mg per serving, which is in the low range.Ĭaffeine is a powerful stimulant and it’s pretty effective at improving physical strength and endurance. Studies reference a dose from 1,000 to 3,000 mg per day, consumed 1-3 hours prior to the activity. Taurine is yet another common ingredient that is included in pre-workout formulas, but its effects on exercise performance still require more investigation.Īccording to a medical review of 19 studies, taurine may improve VO2 max and time to exhaustion as well as performance in 3 or 4 km time-trials. The one in this supplement appears to be in the lower range. Studies speak of a dose range between 3,200 and 6,400 mg of beta-alanine. īeta-alanine is included at 3,600 milligrams, and according to a systematic review, it can enhance muscular endurance during high-intensity exercise that lasts from 1 to 10 minutes (i.e. However, a recent medical review published in the European Journal of Applied Physiology found that citrulline increases muscular endurance, but describes the minimum effective dose as 8,000 mg. ![]() L-Citrulline is included here at a 6,000 milligram (mg) dose, which is substantially more than you’ll find in most pre-workout supplements. Several of the ingredients have been researched to a certain extent.įor instance, the C4 Super Citrulline Pump Matrix is basically a combination of different forms of L-Citrulline. ![]() The ingredients in C4’s Ultimate Shred are the ones shown above. ![]()
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