C4 pre-workout supplements contain citrulline, an amino acid that may enhance exercise performance by increasing blood flow and reducing fatigue. The amount of citrulline varies between different C4 products, ranging from 1 to 6 grams per serving.
Citrulline is a popular ingredient in many pre-workout supplements due to its potential benefits for athletic performance. It’s naturally produced by the body but can also be obtained through dietary sources like watermelon or taken as a supplement.
Citrulline in C4 Original
The original C4 pre-workout formula includes a form of citrulline called Citrulline Malate. Each serving of C4 Original contains 1 gram of this compound, which is a combination of citrulline and malic acid.
While 1 gram is a relatively little dose compared to other C4 products, it may still offer some benefits when taken consistently. Studies suggest that citrulline doses of 3-6 grams are most effective for improving exercise performance.
Higher Doses in C4 Ultimate
C4 Ultimate, one of the more advanced pre-workout formulas, boasts a much higher citrulline content. Each scoop provides 6 grams of citrulline malate, which is on the higher end of the clinically-studied dose range.
This more potent dose is likely to have a greater impact on nitric oxide production, blood flow, and overall exercise performance. However, it may also increase the risk of side effects like digestive discomfort in some individuals.
How Citrulline Enhances Performance
When consumed, citrulline is converted into another amino acid called arginine. Arginine is then used to produce nitric oxide, a compound that relaxes and widens blood vessels. This improved blood flow delivers more oxygen and nutrients to working muscles.
Research shows that citrulline supplementation can decrease muscle soreness, reduce fatigue, and improve endurance. This allows you to exercise at a higher intensity for a longer duration. Citrulline also plays a role in removing ammonia, a compound that contributes to exercise-related fatigue.
Other Beneficial Ingredients
In addition to citrulline, C4 pre-workout formulas contain several other ingredients that work synergistically to enhance performance. These include:
- Caffeine: Boosts energy, focus, and alertness
- Beta-alanine: Increases muscle endurance
- Creatine nitrate: Supplies muscles with more energy
- Arginine: Supports citrulline in boosting nitric oxide production
The combination of these ingredients provides a comprehensive pre-workout experience, addressing multiple factors that impact exercise performance.
The bottom line
C4 pre-workout is a solid choice if you’re looking for a supplement that contains a decent dose of citrulline. The amount of citrulline varies between the different C4 products, with the original version containing 1 gram and the more advanced C4 Ultimate packing a potent 6 grams.
In my opinion, citrulline is a beneficial pre-workout ingredient for most people when dosed appropriately. If you’re new to citrulline supplements, starting with a product like C4 Original is a outstanding way to assess your tolerance. More experienced users may prefer the higher citrulline content in C4 Ultimate for maximum performance benefits.
