Cellucor C4 Review: A No B.S, Science-Based Assessment

What’s up, guys? Sean Nalewanjy here; www.SeanNal.com-www.BodyTransformationTruth.com,
and in this video today I’m going to be doing another supplement review; this time
on the very popular Cellucor C4 pre-workout. Now, this has been one of the top selling
pre-workout on the market for quite a while now, a lot of hype behind it. And in this
video I’m going to be giving you a completely unbiased, science-based look at the product
so you can decide if it’s really worth your money. You’ll find a lot of other C4 reviews
online but if you look, you’ll see that they’re usually either put out by supplement
retailers who are ultimately just trying to sell the product to you, or they’re put
out by people just giving really vague generalized overview without any real explanation of the
actual formula. So I’m going to just break this down step-by-step. The main components
of the C4 pre-workout are beta-Alanine, creatine nitrates and arganine akg. And then you have
the energy blend, which is caffeine and L-tyrosine and tetramethyluric acid. So, first off we
have beta alanine at 1.6 grams. Now, beta-Alanine is a good research backed supplement. It’s
something that I think is worth a try if you already have the basics covered, so nothing
wrong with that. However, the proper dosage for beta-Alanine is typically between 3.2
to 6.4 grams; so one scoop of C4 gives you half of the minimum recommended dosage. Now,
you could take two scoops to get the full dosage but I’ll mention later on why I don’t
recommend that. Next up is creatine-nitrate, now creatine itself is also a highly research
backed supplement. It’s actually the most studied sport supplements out there and it’s
the single best natural muscle building compound there is. However, there’s no research at
all to show that any form of creatine out there is more effective than basic creatine
mono-hydrate. The mono-hydrate form has an extremely high absorption rate in the body
and it will fully saturate the muscles with creatine after about two to three weeks of
use. And all of the so called advanced forms of creatine that have come out over the years;
ethyl-ester, hydro-chloride, creatine-nitrate, these are really just over priced version
of creatine mono-hydrate. So it’s not that creatine-nitrate is necessarily bad, but it’s
just a more expensive, hyped up version of creatine that will most likely give you the
same benefits as mono-hydrate. Now, after that is arginine akg which is typically used
for boosting nitric oxide levels in the body and increasing blood flow to the muscles.
So two thing on this; first off the research on arginine akg for that purpose is actually
very weak and unreliable. There are some studies that show minor benefits but there are just
as many that showed no benefits. And this is probably because L-arginine is really poorly
absorbed in the intestines, so a lot of it can’t even be used by the body. But regardless
of that, standard pre-workout dose for L-arginine is usually between 3-6 grams and the C4 pre-workout
gives you 1 gram. So a very low dose even if you were to use two scoops. Now, this next
point is also really important, like I said, creatine and beta-Alanine are good research
backed ingredients; I do recommend them, but keep in mind that the benefit that you get
from those supplements comes from continual daily use over the long term. You take them
every day, and then that gradually builds up the levels in your body, and then any time
you train the benefits are going to automatically be there. However, they don’t actually have
any immediate direct effects on performance, so there’s no specific benefit to taking
them right before your workout. Then since they have to be taken daily to get the proper
benefits, even if you’re using C4 you’re going to have to buy creatine and beta-Alanine
separately on their own to take on your off days anyway. So after that we have the “explosive
energy blend”. The first ingredient, of course is caffeine, which is by far the most
effective performance boosting ingredient there is; it’s dirt cheap, it works and
that’s why it’s included in pretty much every single pre-workout formula on the market.
The standard dose for caffeine is usually between 100 to 300 milligrams, and C4 gives
you 150 milligrams so that’s completely fine. The second ingredient is L-tyrosine,
and this something that I also do recommend for pre-workout purposes because it pairs
well with caffeine and it’s good for increasing mental focus. But the big problem here is
that the amount of L-tyrosine that you’re getting is actually extremely low. You’ll
notice that the energy blend is based off of a proprietary blend, that means that they
show you the total amount for all of the ingredients combined but not the specific dosage for each
one other that the caffeine; and the reason why companies do this in pretty much all cases,
is so that they can intentionally under-dosed some ingredients in the product without the
average consumer noticing. Now if you look at the energy blend, you’ll see that the
total amount combined is 371 milligrams. And if we know that the caffeine is 150 milligrams
than that only leaves a very small amount left over for the other ingredients. My recommendation
for L-tyrosine if you actually want to get real noticeable effects from it is to use
a minimum of 1,000 milligrams up to around 3,000 milligrams. So the amount included here
is very minimal. For example, Pre JYM which is another very popular pre-workout, probably
even more popular than C4, that formula uses 1,500 milligrams of L-tyrosine just to give
you an example. So, in C4 the amount of L-tyrosine included is honestly pretty much useless.
And then after you have tetramethyluric acid, and I can’t really say much on that ingredient,
because it doesn’t really had any human research on it in terms of training benefits.
And since it listed last in the blend, we know that the dosage is going to be even lower
than the tyrosine, so it would have to be a really small amount by default. So, that
covers the actual science behind the C4 ingredients. In terms of taste the product is fine this
is the Icy Blue Razz flavor. I gave it a try, it taste fine but I honestly don’t see how
taste should really be considered a big selling point because most pre-workout these days
do taste fine and as long as the taste is tolerable then if you’re actually really
serious about your training then it’s the effects that we should be focusing on anyway.
Now, in terms of effects; yes, if you use the C4 pre-workout you will get an increase
in energy and strength. I used it before my back workout yesterday and it gave me that
typical pre-workout buzz, however, the key thing to understand is that any pre-workouts
formula that include caffeine will technically work. That’s because caffeine is by far
the strongest ingredient that any of these products used and so it really doesn’t matter
what else is included or how anything else is dosed. Because as long as that caffeine
in there you will feel the product’s working. However, that doesn’t mean that you need
all the other stuff listed in it, or that you need to pay $30 a bottle for it. But when
you factor in the marketing behind it and the placebo effect, a lot of people will use
it and think that it’s doing way more than it actually is. Now, you could use two coops
to bump up the effects a bit, but in that case you’re only going to end up with fifteen
servings per bottle, and the price per serving ends up going really high. And even then some
of the ingredients are still going to be under-dosed, even with the two scoops. So, in terms of
practical recommendations remember that even if you’re using C4 you’ll still need to
buy creatine and beta-Alanine separately anyway, to take on your off days. So, your best bet
is to do that, buy those two on their own and then to replicate and actually improve
the direct pre-workout boost that C4 gives. You can just buy a bottle of caffeine and
hydrates on its own for pennies per serving, and then buy some L-tyrosine on its own which
is also dirt cheap. And then just take the L-tyrosine at the actual proper dose. So just
buy those four ingredients separately, and you’ll get stronger effect than you will
from C4 itself, and for way cheaper, probably less than half the cost per serving, and will
taking all the ingredients at their full proper dose. So, I hope you guys find this advice
helpful. If you appreciate the no B.S., science-based approach to fitness and you want to get all
the tools you need to gain muscle and lose fat as effectively as possible; the workouts,
the meal plans, the supplement guides along with one-on-one coaching then you can download
my Body Transformation Blueprint by clicking here or by heading over to www.BodyTransformationTruth.com
using the link in the description box. If you enjoy the video as always, make sure to
hit the like button, leave a comment and subscribe to stay up to date on future videos. You can
also check out my official blog over at www.SeanNal.com for all of my latest updates. And you can
follow me on social media here if you aren’t already. Thanks again for watching guys, and
I’ll talk to you again soon.

100 thoughts on “Cellucor C4 Review: A No B.S, Science-Based Assessment

  1. All the pre-workout drinks are just another scam by the supplement industry. I still say a cup of coffee or tea is all you need if anything. If you need more than that you lack motivation! Thanks for the very comprehensive evaluation Sean.

  2. Would it be ok if I try 400 mg of caffeine? I currently take 200 mg for a pre workout but it doesnt do much.

  3. Informative as always homie & thank you for the insight. There's no way around putting in work & marketing gives the illusion its possible. I actually only take 1 scoop of my current PW and supplement caffeine/beta-alanine and found my preffered dosage range. Proper rest ive found really is the biggest contributing factor.

  4. So which pre workout supplement do you recommend? And can you make a directional video on home made pre workout?

  5. Love these product review videos Sean, and have already learned so much from you. Please keep doing more reviews like this!

  6. great video Sean. I use C4 for the energy boost, mixing it with 5 grams each of L-arginine, creatine, glutamine, and BCAA's, and some Gatorade. Makes a nice pre-workout cocktail.

  7. Idk what it was but when I worked out with it I felt great. My breathing felt better and my muscles didn't get tired so easily. I would already take a cheap wallmart pre workout or coffee but I never felt as good as when I took C4. It could have also been the meal I took before the workout that made me feel so good

  8. Thanks to u Shaun I'm making my own preworkout now. Taking caffeine pills, creating monohydrate, l-tyrosine, beta alanine, and Acetyl L- carnitine in the Right doses. I'm also taking fish oil, vitamin d3 and biotin for my hair. Thanks a lot for providing truthful information. You're saving me tons of money. ?

  9. Pulse has the best pre workout formula on the market, too bad its only in the US and I can't get it here in Canada

    The best formula I've seen up here is MuscleTech's Nano Vapor. I'd never waste my money on anything else.

  10. hi sean, little off the main topic , but what are your thoughts on the possible negative adaptation to creatine? The same way the testicles shut down when exogenous testosterone is being used, is it not possible that supplementing with creatine could have a negative effect on the body's ability to produce it's own creatine? I haven't researched this but it seems entirely plausible considering the body's propensity for homeostasis.

  11. C4 may have worked the 1st time I took it… All subsequent doses I didn't notice anything really- even tried doing two scoops. Then again I drink coffee almost every day of the week..

  12. Great vid. I am still taking C4 and separately take creatine/beta alanine to top off and to take on off days. This video convinced me to nix C4. However, I don't have the time to make my own stack and i recall a few fitness YouTubers recommending Tier 1 because they don't have proprietary blends; just the right dosage of creatine, beta alanine, caffeine and tyrosine and price seems worth it considering I save time from having to mix it myself. Just ordered some of Amazon. Thanks again.

  13. I've taken most supplements and this works for me gives me unbelievable focus it's not a placebo I think it's unbelievable

  14. Nice vid Sean! Can you please make a video about making a good DIY pre-work out and talk about the dosages and timing of consumption? Like you mentioned at 7:50 🙂
    Would be awesome

  15. I used C4 a while back thought it was shit, I didn't even finish the tub, tastes and mixes good but very poor over all. I felt nothing after taking it 2 or 3 times, body got use to it quickly.

  16. so would you say sean that coffee is an effective and cheap pre workout? i have been drinking a cup or 2 of coffee before i workout on somedays when i feel tired.

  17. Sean what supplements do you actually recommend because I am looking to take creatine monohydrate but I want to know if there are any after-workout shakes you recommend

  18. I take C4, I feel it gives me a slight lift which i dearly need (Prob the little bit of caffeine and part placebo like you said) I banged a couple of extra scoops of beta-alanine and creatine monohydrate in for good luck haha

    Think i might give your idea a go Sean. Like you said its becoming pretty expensive taking 2 scoops each workout!

    Top vid as always!

  19. I still don't get why people think c4/assault/noxplode/jack3d are good/efficacious pre. There are WAAAAAY better products on the market if you really don't want to make your own pre (pre jym, pre kaged/in kaged, norton prep, outlift, hemavo2 max).

    It bugs me so much in 2016 there are so many people still so uneducated about supplementation.

  20. As always,thank you so much for your amazing input! question:
    1. what's your take on sauna suits? should I use it to help me loose weight?
    2. what do you think about doing hot – cold shower after workouts?
    considering I am 50 yo and almost reaching my target wt (175lbs) in August would be a year and I must tell you…you have been a huge part in this journey…can't thank you enough!

  21. Best pre workout i've found so far, everything extremely well dosed, no proprietary blends, and no artificial ingredients or sweetener. A little expensive, but well worth it!

  22. Thanks for being a voice of reason, and for reaffirming my own beliefs about training and nutrition. The problem with looking for information on bodybuilding on the internet, is that myths and broscience is everywhere, being parroted over and over again until it becomes generally accepted as true by everyone. This makes finding the truth much much harder than it has to be, and its no wonder people get lost and confused. I will recommend your channel to anyone asking for information about working out and building muscle in the future.

  23. i just check your website . eventho i dont need it but i would reconment it to anyone whos seeking for the beginning sessions . its all science-based knowledge no BS . thank you sean

  24. Can you please do a review on the hodgetwins' beta gains? And which Beta Alanine supplement would you recommend buying because I see different sellers with a low dose of Beta Alanine.

  25. Great video, Sean! I love your stuff, man! Very informative! Quick question: Around 8:19 you suggest to buy those four ingredients but what I wrote down amongst this video was: L-Arginine 3-6g, Creatine(which I take daily at 5g), Beta Alanine (which I also take daily between 3-6g), Caffeine 100-300mg, and L-Tyrosine 1000-3000mg That totals: 5 supps. So, I'm curious as to which four you were actually recommending to take and are you implying to mixing all together with a favorite juice such as OJ, water, or your fav. beverage of choice?

  26. dope video man so happy you said something about the time it takes for creatine and beta to get into your system. Although I dont take pre workout I just supplement creatine 5 grams-365 days a year.

  27. Sean, I don't care what anyone says. You have the best lifting information on the net. Period. I admire your physique and intelligence. All the best my bro.

  28. Here's my pre-work out: PB&J Sandwitch with Almond Milk. Sugars are the brains primary energy source so why would I take drugs when I can get a cheap natural high from healthy carbs? All the idiot bros who take these useless supplements seem to have even less energy than me. The only supplement that works for muscle gains is steroids. Everything else is wannabe-steroids.

  29. C4 helps me, and thanks to your video, I understand why. I got mine online for a deep discount. I'll use the rest of it, but I guess I won't be buying it again.

  30. Sean, I've changed my diet and joined a gym and in the last 8 months I've lost 51 pounds and dropped two pants sizes and two shirt sizes, I'm looking at starting a pre workout to help with the muscle gain now that i have lost so much and i want to be clear on something. If i go onto Amazon and buy some Creatine Monohydrate Powder Micronized by BulkSupplements,
    BulkSupplements Pure L-Tyrosine Powder, Bulksupplements Pure Caffeine Capsules, and Bulksupplements Pure Beta Alanine Powder its going to be better than an off the shelf product? i can get all of that for like $52 and its 200 servings.

  31. C4 helped me it even makes me smarter helps me with tests homework. Bot hate the way it makes my skin tingle so I stoped taking it.

  32. Nice video man! Check out our review at C4 Here! http://completehealthandnutrition.com/c4-pre-workout-review/

  33. In a video that you've posted in 20 february 2014, you said that coffee it's the best pre workout and everything else it's only wasting money for the same results as coffee which cost far less than a pre workout. So what's the true ?Now you've changed your mind ?:)

  34. Great reviews man. Cant believe there isnt more views. Very knowledgeable. 98% of supplements are underdosed, over priced, and over hypes. PROP BLENDS = NO THANKS

  35. Hey man i gotta a questions, I’ve been taking C4 for a couple days now one scoop each day and i always take it 30 minutes before workout and i never feel any difference like i don’t feel any energy or pump. I thought maybe it’s because i haven’t taken any caffeine in years but i thought it didn’t matter so i should feel it either way, I took 1 1/2 scoops one day and still didn’t feel anything… Do you know what’s the problem or why i’m not feeling anything?

  36. Everyone knows it’s a shit product yet dumbasses love the shit from the niacin flush it gives them that gives them a false plascebo effect

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