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C4 Ultimate Shred is like that extra kick you need before your workout as it’s claimed to help you burn fat, go harder in the gym, and last longer— basically, a 3-in-1 formula that goes beyond the typical energy boost.
But does this formula really have ingredients in it that science says work? And what are actual people saying about their experience with it? Also, does it have any potentially harmful ingredients that you need to be worried about?
In this article, I’ll be looking at the scientific literature behind each ingredient to help you determine whether it’s worth the buy.
Brief Summary
- This supplement is considered effective in the sense that it contains accurately dosed ingredients like beta-alanine and caffeine, which are very much known to increase endurance and power output.
- However, it also contains a lot of questionable ingredients with only low-quality preliminary evidence to back up their claims.
- Additionally, and this is my personal opinion, this supplement is quite expensive when compared to other supplements that pretty much offer the same thing.
Ingredient Analysis
The ingredients in C4’s Ultimate Shred are the ones shown above.
Several of the ingredients have been researched to a certain extent.
For instance, the C4 Super Citrulline Pump Matrix is basically a combination of different forms of L-Citrulline.
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.
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. [1]
Beta-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. 400-1500 meter running, or 100-400 meter swimming). [2]
Studies speak of a dose range between 3,200 and 6,400 mg of beta-alanine. The one in this supplement appears to be in the lower range.
Taurine is yet another common ingredient that is included in pre-workout formulas, but its effects on exercise performance still require more investigation.
According 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. [3]
Studies reference a dose from 1,000 to 3,000 mg per day, consumed 1-3 hours prior to the activity. C4’s Ultimate Shred has 1000 mg per serving, which is in the low range.
Caffeine is a powerful stimulant and it’s pretty effective at improving physical strength and endurance.
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. [4]
The performance-enhancing effects of caffeine are seen when consumed at doses of 3–6 mg/kg of body weight. 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.
Alpha-GPC is known for having cognitive benefits, and it’s also used by athletes to improve power output.
Preliminary evidence suggests that alpha-GPC can help increase vertical jump power, as well as peak bench press force. [5, 6, 7]
For increasing power output, studies have used a dosage of 300–600 mg, supplemented 30–60 minutes prior to exercise. C4’s Ultimate Shred contains 200 mg, which is below the effective range.
Theacrine is theorized to activate similar signaling pathways to caffeine, and there’s preliminary evidence suggesting the body may not develop tolerance to it, unlike what happens with caffeine. [8]
However, at the moment, there’s not enough evidence to assert its effectiveness.
Cayenne pepper extract is a source of capsaicin, which is theorized to offer a variety of health benefits, including pain relief, athletic performance, and lowered blood sugar levels, but more evidence is required to prove these effects.
Grains of paradise has shown some promise in fat-mass control at very small doses, but a lot of the evidence is just preliminary.
Lastly, from what I’ve researched, the few remaining ingredients don’t seem to have any substantial evidence to justify their use in the formula, but I think we’ve covered the ones that are dosed substantially and are associated with the most relevant benefits.
Any Ingredients You Should Worry About?
The inactive ingredients in C4 Ultimate Shred are various.
The supplement contains a number of inactive ingredients that may be deemed questionable from a health perspective.
Clinical research from the Brazilian Journal of Biology revealed that artificial flavors, devoid of any nutritional benefits, were harmful to rodents. [9]
A medical review in Toxicology Reports indicates that citric acid could lead to bodily inflammation. [10]
Additionally, a 2012 medical study suggests potential carcinogenic contaminants in the artificial food dye, FD&C Red #40. [11]
Clearly, C4 Ultimate Shred is made of both accurately dosed active ingredients and some debatable inactive ones. Yet, what do actual users say about its flavor and impact? Let’s check it out.
What Do Real Customers Have To Say?
A YouTube creator named ‘NoFate247’ tests C4 Ultimate Shred:
There’s another YouTube creator named ‘David Fredrickson’ who does an insightful review of C4 Ultimate Shred:
How Much Does It Cost?
One canister containing 20 servings costs $54.99, which is basically equivalent to $2.75 per serving.
Compared to our favorite pre-workout formula, C4’s Ultimate Shred pre-workout is quite expensive.
Even though it does contain more ingredients, many of them are not really useful for the purpose of enhancing athletic performance.
So, Is C4’s Ultimate Shred Pre-Workout Worth It?
Personally, I don’t think that C4’s Ultimate Shred is worth it, simply because you can find an equally effective formula for a better price.
Yes, it does have ingredients like beta-alanine and caffeine, which are generously dosed, but they can also be found in other, more affordable formulas.
However, not every brand has the same reputation as Cellucor, which has been around for a while and has garnered a lot of trust from consumers over the years.
But the bottom line is that there are better formulas out there, in my opinion.
Editor’s note: The content on this website is meant to be informative, but it should not be taken as medical advice. The content of our articles is not intended for use in the diagnosis, prevention, and/or treatment of health problems. It’s always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, exercise routine, or trying a new supplement.
References:
1. Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
2. Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017 Apr;51(8):658-669. doi: 10.1136/bjsports-2016-096396. Epub 2016 Oct 18. PMID: 27797728.
3. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021 May 26;18(1):39. doi: 10.1186/s12970-021-00438-0. PMID: 34039357; PMCID: PMC8152067.
4. Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4.
5. Parker, A.G., Byars, A., Purpura, M. et al. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr 12 (Suppl 1), P41 (2015). https://doi.org/10.1186/1550-2783-12-S1-P41.
6. Marcus L, Soileau J, Judge LW, Bellar D. Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance. J Int Soc Sports Nutr. 2017 Oct 5;14:39. doi: 10.1186/s12970-017-0196-5. PMID: 29042830; PMCID: PMC5629791.
7. Ziegenfuss, T., Landis, J. & Hofheins, J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. J Int Soc Sports Nutr 5 (Suppl 1), P15 (2008). https://doi.org/10.1186/1550-2783-5-S1-P15.
8. He H, Ma D, Crone LB, Butawan M, Meibohm B, Bloomer RJ, Yates CR. Assessment of the Drug-Drug Interaction Potential Between Theacrine and Caffeine in Humans. J Caffeine Res. 2017 Sep 1;7(3):95-102. doi: 10.1089/jcr.2017.0006. PMID: 28875060; PMCID: PMC5582588.
9. Sales IMS, Silva JM, Moura ESR, Alves FDS, Silva FCC, Sousa JMC, Peron AP. Toxicity of synthetic flavorings, nature identical and artificial, to hematopoietic tissue cells of rodents. Braz J Biol. 2018 May;78(2):306-310. doi: 10.1590/1519-6984.07716. Epub 2017 Aug 17. PMID: 28832835.
10. Sweis IE, Cressey BC. Potential role of the common food additive manufactured citric acid in eliciting significant inflammatory reactions contributing to serious disease states: A series of four case reports. Toxicol Rep. 2018 Aug 9;5:808-812. doi: 10.1016/j.toxrep.2018.08.002. PMID: 30128297; PMCID: PMC6097542.
