Review Nutrition Pre-Workout

C4 Pre-Workout Review (2024): Is It Really That Good?

Reviewed by: Jacek Szymanowski (Certified Nutritionist, S&C specialist, M.Sc.Eng. Biotechnology)

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If you’re interested in trying pre-workout, you’ve probably considered C4. However, you might be wondering, “Is C4 pre-workout good?” That’s why we’ve written these C4 pre-workout reviews, so you can decide which of these products is best for you.
If you’re interested in trying pre-workout, you’ve probably considered C4. However, you might be wondering, “Is C4 pre-workout good?” That’s why we’ve written these C4 pre-workout reviews, so you can decide which of these products is best for you.

In these C4 Pre-Workout Reviews we’ll be covering 7 of your best choices. Our pick for the best C4 pre-workout is C4 Ultimate. The others may be good options for you as well, so look at our full list before deciding which is right for you.

That’s why we’ve written these C4 pre-workout reviews, so you can decide which of these products is best for you.

About the Cellucor Brand

Cellucor was founded in 2002 and is the brand that produces C4. The first C4 product was called “C4 Extreme Pre-Workout” and was launched in 2012. Over the past decade, C4 has become one of the undisputed leaders in the pre-workout space, launching numerous products in this line.

As a result, it’s gotten difficult to keep track of all the different C4 pre-workouts out there! They have numerous product lines including C4 Ripped Pre-Workout and C4 Shred Pre-Workout for fat loss, as well as C4 Ultimate Pre-Workout for more experienced lifters.

C4 pre-workout benefits include more energy in the gym, as well as improved performance from active ingredients.

That’s why we’ve compiled this list, so you can decide which option best suits your needs. Let’s get into it!

Best C4 Pre-Workout Reviews

Best C4 Pre-Workout Review (from the lowest to the highest dose of caffeine)

  1. C4 Ultimate®
  2. C4® Original
  3. C4 Ultimate® Shred
  4. C4 SuperSport™
  5. C4 Ripped SuperSport™
  6. C4 Ultimate®
  7. C4 Ultimate® Shred
ProductTotalStimulationOverall
Formula
TasteLabel
Transparency
Value for
Money
C4 Ultimate®48.510109109.5
C4® Original48.59.59101010
C4 Ultimate® Shred48109.59.5109
C4 SuperSport™45.59.58.599.59
C4 Ripped SuperSport™45.59.58.599.59
C4 Ultimate®45.598.59.59.59
C4 Ultimate® Shred45.598.59.59.59

1. C4 Sport®

C4 Sport
  • Item Form: Powder
  • Best For: High-intensity Exercise Performance, Muscular Strength, Muscular Endurance, Training Volume, Reducing Fatigue
  • Flavors: Fruit Punch, Watermelon
  • Caffeine (mg): 135 mg
  • Special Ingredients: Creatine HCL, Beta-alanine
  • Serving Size: 7.1 grams
  • Servings per Container: 30
  • Price per Serving: $0.73

1. Examining the Formula

Starting our list is C4 Sport Pre-Workout. A common problem across most C4 pre-workout formulas is that their ingredients are listed as part of proprietary blends. In the case of C4 sport, you’re getting 3.181g of their “Performance Blend”.

The main active ingredients here are Beta-Alanine and Creatine HCl. Both Beta-Alanine and Creatine require a daily dose of at least 3g for several weeks to begin seeing effects – not to mention Creatine Monohydrate would be preferable over HCl. Because this blend contains a total of ~3g alongside relatively not really worthy ingredients like Arginine, it’s clear you won’t be getting effective doses of these ingredients.

2. The Magnitude of the Stimulating Effect

Along with the next entry, this is one of the mildest pre-workouts on our list with only 135mg of caffeine per serving. As a result, this pre-workout will be suitable for those new to pre-workout supplements, or those who are somewhat sensitive to caffeine.

c4 sport instagram
Photo by @cellucor

3. Flavors Variety

Sport comes in 3 common C4 Pre-Workout flavors: watermelon, blue raspberry, and fruit punch. This is fairly standard for C4, with most of their products falling within the range of 2-4 flavors each.

4. Price per Serving

Each serving of C4 sport will cost you ~$0.73 per serving. This easily makes it the cheapest option on our list.

5. Who Is This Formula Best For?

C4 Sport is best for those looking to try out a pre-workout supplement for the first time and those who don’t care about additional active ingredients beyond caffeine. This may also be a good choice for those who use other supplements like creatine and beta-alanine. At only ~$0.73 per serving, you can’t beat the price, especially if you’re just looking to try pre-workout.

48.5 EXPERT SCORE

The main active ingredients here are Beta-Alanine and Creatine HCl. Both Beta-Alanine and Creatine require a daily dose of at least 3g for several weeks to begin seeing effects – not to mention Creatine Monohydrate would be preferable over HCl.


Stimulation:0
Overall Formula:0
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2. C4 Ripped® Sport

C4 Ripped Sport
  • Item form: Powder
  • Best for: Overall Athletic Performance, High-Intensity Exercise Performance, Muscular Endurance, Training Volume, Reducing Fatigue, and Pumping Effect
  • Flavor: Arctic Snow Cone and Fruit Punch
  • Caffeine (mg): 150
  • Special ingredients: Beta Alanine and Betaine Anhydrous
  • Servings per Container: 30
  • Price per serving: ~$0.87

1. Examining the Formula

In terms of formula, C4’s Ripped Sport formula has the same problem as C4 Sport. Its active ingredients are listed as part of a “Sport Performance and Thermogenic Blend”, which you’ll be getting 2.82g of.

The only science-backed ingredients here are Beta-Alanine and L-Citrulline. Although, considering the priority blend, it’s difficult to say if either are dosed properly. However, considering the total dose of 2.82g, it’s unlikely that there are effective doses of either.

The rest of the blend is made up of thermogenic “fat-burning” ingredients like CLA, and L-Carnitine. Studies show that neither of these ingredients has any real benefit for weight loss. So, similar to C4 Sport, be aware that you won’t be getting any real benefits from the active ingredients included here.

2. The Magnitude of the Stimulating Effect

For stimulation, C4 Ripped Sport offers the same mild stimulation as the product above with 135mg per serving. This is suitable for pre-workout beginners, although more experienced workers may want more stimulation.

3. Flavors Variety

C4 Ripped Sport has slightly fewer flavor options than the option listed above with 2 different flavors: Fruit Punch and Arctic Snow Cone.

4. Price per Serving

C4 Ripped Sport is slightly more expensive than C4 Sport at ~$0.87. Considering that it’s essentially the same supplement just with slightly different ineffectively dosed active ingredients, we recommend going for C4 Sport instead.

5. Who Is This Formula Best For?

While this formula is targeted at those trying to lose weight, it’s unlikely the additional active ingredients will have any real effect on your ability to burn fat. While it’s still a decent mild pre-workout formula, you’re probably better off choosing the cheaper C4 Sport, as it’s basically the same product.

48.5 EXPERT SCORE

The only science-backed ingredients here are Beta-Alanine and L-Citrulline. Although, considering the priority blend, it’s difficult to say if either are dosed properly.


Stimulation:0
Overall Formula:0
Taste:0
Label Transparency:0
Value for Money:0

3. C4® Original

C4 Original
  • Item Form: Powder
  • Best For: High-intensity Exercise Performance, Muscular Strength, Muscular Endurance, Training Volume
  • Flavors: Cherry Limeade, Strawberry Watermelon, Grape, Watermelon
  • Caffeine (mg): 150 mg
  • Special Ingredients: Creatine Nitrate, Beta-alanine, Citrulline Malate
  • Servings per Container: 30, 60
  • Price per Serving: $1.00 (30 Servings), $0.83 (60 Servings)

1. Examining the Formula

C4 Orginal is one of our top picks mainly because it’s one of the few C4 products where the nutritional label shows each active ingredient’s dose. With that being said, unfortunately, none of the ingredients are dosed effectively.

You’ll be getting 1.6g of Beta-Alanine, 1g of Creatine Nitrate, and 1g of Citrulline Malate. While these are all effective ingredients, they should all be dosed significantly higher for optimal effects. However, it is good to know how much you’re getting, instead of being left guessing with a proprietary blend.

2. The Magnitude of the Stimulating Effect

This is a slightly higher-stim option compared to the first 2 options on our list with 150mg of caffeine per serving. While this is still significantly less than most pre-workouts on the market, it will provide decent moderate stimulation for most people.

3. Flavors Variety

One of the main upsides of C4 Original is its wide flavor variety, coming in 7 unique flavors. These include Cherry Limeade, Grape, Icy Blue Razz, and more!

4. Price per Serving

C4 Original is the most expensive product we’ve covered so far at ~$1.00 per serving. Considering the similarly ineffective doses of its active ingredients, it’s up to you if an extra 150mg of caffeine is worth significantly more per serving when compared to C4 Sport.

5. Who Is This Formula Best For?

This pre-workout will be best for someone who wants a slightly stronger pre-workout than the first 2 options on our list, but who still doesn’t care too much about active ingredients. Just keep in mind that C4 Sport has very similar caffeine content to this, and is much cheaper.

However, the more accurate ingredient doses are a major plus here.if you want to take additional Creatine and Beta-Alanine. By knowing how much you’re taking, you can better use these supplements on their own in addition to C4 Original for optimal effectiveness.

48 EXPERT SCORE

You’ll be getting 1.6g of Beta-Alanine, 1g of Creatine Nitrate, and 1g of Citrulline Malate. While these are all effective ingredients, they should all be dosed significantly higher for optimal effects.


Ingredient Breakdown:0
Stimulation:0
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4. C4 SuperSport™

C4 SuperSport™
  • Item Form: Powder
  • Best For: High-intensity Exercise Performance, Muscular Strength, Muscular Endurance, Training Volume
  • Flavors: Watermelon, Blue Razz, Fruit Punch
  • Caffeine (mg): 150 mg
  • Servings per Container: 30
  • Price per Serving: ~$0.83

1. Examining the Formula

Next on our list is C4’s SuperSport, which contains 2 different proprietary blends: a “Performance Blend” and a “Hydration and Electrolyte Complex”.

While they do each contain science-backed active ingredients (Beta-Alanine, Betaine, and Creatine), it’s clear they’re dosed quite low based on the total amounts of each blend. SuperSport also includes some electrolytes which also appear to be dosed too low to make a real difference.

2. The Magnitude of the Stimulating Effect

C4 SuperSport has the same moderate stimulation as C4 Original with 150mg per serving. This may make it a good moderate option for those new to pre-workout supplements.

3. Flavors Variety

SuperSport has the same flavor variety as Sport, the first option on our list. You can expect 3 flavors: Watermelon, Blue Razz, and Fruit Punch

C4 SuperSport
Photo by @trevanion50

4. Price per Serving

In terms of price, C4 SuperSport is slightly cheaper than C4 Sport at ~$0.83 per serving. This makes it the cheapest option on our list at 150mg of caffeine, making it a good budget alternative to C4 Original.

5. Who Is This Formula Best For?

This formula is good for those who want a mild boost of electrolytes along with a solid mild dose of caffeine. As with the previous options, the active ingredients included here are not dosed highly enough to be effective.

45.5 EXPERT SCORE

While they do each contain science-backed active ingredients (Beta-Alanine, Betaine, and Creatine), it’s clear they’re dosed quite low based on the total amounts of each blend. SuperSport also includes some electrolytes which also appear to be dosed too low to make a real difference.


Ingredient Breakdown:0
Stimulation:0
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5. C4 Ripped SuperSport™

C4 Ripped SuperSport™
  • Item form: Powder
  • Best for: Overall Athletic Performance, High-Intensity Exercise Performance, Muscular Endurance, Training Volume, Reducing Fatigue, and Pumping Effect
  • Flavor: Arctic Snow Cone and Fruit Punch
  • Caffeine (mg): 150 mg
  • Special ingredients: Beta Alanine and Betaine Anhydrous
  • Servings per Container: 30
  • Price per serving: ~$0.93

1. Examining the Formula

C4 Ripped Supersport has the same proprietary blend issue as many of the products on our list. In the “Performance and Thermogenic Blend” and “Hydration and Electrolyte Complex” you are getting some genuinely beneficial ingredients, they just aren’t dosed effectively.

Also, like C4 Ripped Sport, this product contains some “fat-burning” ingredients (L-Carnitine Tartrate, Capsimax, etc.) that are unlikely to make much of a difference. There is a similar small dose of electrolytes here when compared to C4 SuperSport.

2. The Magnitude of the Stimulating Effect

Like the previous 2 products on our list, C4 Ripped SuperSport contains 150mg of caffeine, making for a solid moderate dose of stimulation.

3. Flavors Variety

This product has the same limited flavor variety as C4 Ripped Sport with the same 2 options to choose from: Arctic Snow Cone and Fruit Punch.

C4 Ripped SuperSport
Photo by @gymclasssupps

4. Price per Serving

At ~$0.93 per serving, this is slightly cheaper than C4 Original, while being a bit more expensive than C4 SuperSport. Because the fat-burning ingredients are unlikely to have much effect, you’re likely better off choosing C4 SuperSport if you want a pre-workout with 150mg of caffeine.

5. Who Is This Formula Best For?

Like C4 Ripped Sport, this supplement is meant to assist with weight loss, although it’s unlikely to have much of an effect. Because it has a very similar basic formula when compared with the other 150mg of caffeine options, you’re likely best off with the cheapest option among the 3, C4 SuperSport.

45.5 EXPERT SCORE

Also, like C4 Ripped Sport, this product contains some “fat-burning” ingredients (L-Carnitine Tartrate, Capsimax, etc.) that are unlikely to make much of a difference. There is a similar small dose of electrolytes here when compared to C4 SuperSport.


Ingredient Breakdown:0
Stimulation:0
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Label Transparency:0
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6. C4 Ultimate®

C4 Ultimate®
  • Item form: Powder
  • Best For: Overall Athletic Performance, Muscular Endurance, Reducing Fatigue
  • Flavors: Strawberry Watermelon, Arctic Snow Cone, Icy Blue Razz, Orange Mango
  • Caffeine (mg): 300mg
  • Special Ingredients: Beta-alanine, Creatine HCL, Creatine Nitrate, Citrulline
  • Servings per Container: 20
  • Price per serving: ~$2.25

1. Examining the Formula

This is the first product on our list to contain genuinely effective doses of its active ingredients. Like C4 Orginal, this product lists the individual doses instead of masking them behind proprietary blends.

It contains 4g of L-Citrulline and 1g each of Citrulline Nitrate and Citrulline Malate, which although not optimal, is an effective dose for improving exercise performance and endurance.

It also contains 3.2g of Beta-Alanine, which when taken consistently may improve total power production and reduce fatigue. It also contains 2g of creatine in different forms (HCl and Nitrate). Keep in mind this isn’t dosed effectively, or in the optimal form (3-5g of monohydrate would be ideal).

2. The Magnitude of the Stimulating Effect

There is a notable jump in stimulation here with C4 Ultimate containing double the caffeine of the previous 3 supplements at 300mg per dose. While this won’t be suitable for pre-workout beginners, for more experienced users this will be a great hit of stimulation.

C4 ultimate supplement

3. Flavors Variety

Ultimate also has better flavor variety than most of the other products on our list with 4 different options to choose from. These include Strawberry Watermelon, Orange Mango, Icy Blue Razz, and Arctic Snow Cone

4. Price per Serving

Although this is the best option for serious lifters we’ve covered so far, it also comes at a price. Each serving of C4 Ultimate will cost you about ~$2.25, making it more than twice as much as all the previous supplements we’ve covered so far.

5. Who Is This Formula Best For?

This formula is best for advanced lifters looking for an intense hit of stimulation combined with effective doses of L-Citrulline and Beta-Alanine. Just keep in mind it is significantly more expensive than the less caffeinated options on our list.

45.5 EXPERT SCORE

It contains 4g of L-Citrulline and 1g each of Citrulline Nitrate and Citrulline Malate, which although not optimal, is an effective dose for improving exercise performance and endurance. It also contains 3.2g of Beta-Alanine, which when taken consistently may improve total power production and reduce fatigue.


Ingredient Breakdown:0
Stimulation:0
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Label Transparency:0
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7. C4 Ultimate® Shred

C4 Ultimate® Shred
  • Item Form: Powder
  • Best for: Cutting, Increased Energy
  • Flavor: Icy Blue Razz, Lemon Italian Ice, Strawberry Watermelon
  • Caffeine: 300mg
  • Special Ingredients: Beta-Alanine, C4 Super Citrulline Pump Matrix, AlphaGPC, Theacrine, Capsimax Cayenne
  • Servings per Container: 20
  • Price per serving: ~$2.75

1. Examining the Formula

Closing off our list is C4 Ultimate Shred, which has a very similar active ingredient profile to the product above, the main difference is the presence of numerous “fat-burners”.

As with Ultimate, you can expect 4g of L-Citrulline and 1g each of Citrulline Nitrate and Citrulline Malate as well as 3.2g of Beta-Alanine. While there isn’t any creatine here, there is an assortment of “fat-burners”, like Grains of Paradise and Capsaicin. While these ingredients have varying amounts of research to support them, the bottom line is that it’s unlikely this pre-workout will help support weight loss without proper diet and exercise.

The main benefit is improving performance capacity, which may in turn help you burn more calories throughout the day.

2. The Magnitude of the Stimulating Effect

Ultimate Shred has the same level of high stimulation as Ultimate with 300mg of caffeine in each serving. As we said for that product as well, this pre-workout should only be reserved for advanced pre-workout users, or those with a high caffeine tolerance. It’s also worth noting that such a high dose of caffeine will be optimal for those with a higher body weight (ie. 200+ lbs).

3. Flavors Variety

Ultimate Shred has 3 different flavors on offer which is about the average for C4 products. You can get this option in Icy Blue Razz, Lemon Italian Ice, and Strawberry Watermelon.

4. Price per serving

This is the most expensive product on our list by far at about ~$2.75 per serving. Considering the “fat-burning” ingredients are unlikely to make much of a difference, you’re likely better off going with C4 Ultimate.

5. Who Is This Formula Best For?

Similar to C4 Ultimate, this product is best for experienced pre-workout users looking for a good blend of L-Citrulline and Beta-Alanine with very high stimulation. However, considering the price difference between these 2 products, we believe Ultimate will be the better choice for most!

45.5 EXPERT SCORE

As with Ultimate, you can expect 4g of L-Citrulline and 1g each of Citrulline Nitrate and Citrulline Malate as well as 3.2g of Beta-Alanine. While there isn’t any creatine here, there is an assortment of “fat-burners”, like Grains of Paradise and Capsaicin.


Ingredient Breakdown:0
Stimulation:0
Taste/Flavor:0
Label Transparency:0
Value for Money:0

Overall Verdict for с4 Pre-workout

Overall, our pick for the best C4 pre-workout has to go to C4 Ultimate.

Ultimate has the best active ingredient profile on our list with effective doses of Citrulline and Beta-Alanine, as well as a level of stimulation suitable for more experienced pre-workout users. While it may not be the best option for beginners, for those who want to make the most out of their pre-workout, this is the best choice on our list.

For ~$2.25 per serving, it is one of the more expensive options on our list, but we believe this is worth it considering the effective doses of active ingredients and high dose of caffeine. While this option is very similar to Ultimate Shred, at ~$0.50 less per serving, we believe Ultimate offers much better value for money.

As a side note, one downside to Ultimate is that it’s not NSF for Sport Certified. If this is important to you, the C4 products with “Sport” in the name all have this certification!

C4 Pre-Workout

FAQ

Does C4 Pre-Workout Actually Work?

It depends. All the pre-workout supplements on our list have enough caffeine to provide mild to intense stimulation to their users. However, only Ultimate and Ultimate Shred contain a high dose of caffeine and enough of their active ingredients (Citrulline and Beta-Alanine) to make a meaningful difference in performance.

So, if you’re looking for the C4 pre-workout that will provide the most intense effects, we recommend going with Ultimate or Ultimate Shred.

How Long Does C4 Pre-Workout Hit?

You may be wondering, “How long does C4 Pre-Workout last?”. Any pre-workout will likely “hit” for about 2 hours after use, giving you the perfect amount of time to complete a full workout. The effects of Caffeine will peak anywhere from 15 minutes to 2 hours after ingesting, making this the best time to hit the gym after taking pre-workout. While the half life of caffeine is ~4-6 hours, it will provide the most stimulation within the first 2 hours of consumption.

Does C4 Give You a Pump?

L-Citrulline is included in many of the pre-workouts on our list, and when taken in effective doses it acts as a vasodilator which may increase your pumps in the gym. With that being said, using pre-workout likely won’t make a huge difference in your pumps, whether or not they contain an effective amount of L-Citrulline.

Is It OK to Drink C4 Every Day?

There shouldn’t be too many risks associated with daily use of pre-workout as long as you’re not exceeding the RDA of caffeine, which is ~400mg. When taking C4 Pre-Workout, side effects like insomnia, anxiety, and jitters if you take in too much caffeine at once. It’s also more likely to effect sleep the later you take it in the day.

It’s also worth noting that some common pre-workout ingredients like Beta-Alanine and Creatine need to be taken every day for optimal effects. However, it may be best to take these ingredients separately from a pre-workout supplement so you can better control the doses you’re taking.

What Is in C4 Pre-Workout?

Before buying any of the products on our list, you may have some questions like, “How much caffeine is in C4 pre-workout?” Or, “Does C4 pre-workout have creatine?”

Because C4 comes in so many different varieties, it’s difficult to make generalizations about what they contain. All C4 pre-workouts contain some amount of caffeine, and a blend of active ingredients like creatine and beta-alanine – how much depends on the product!

It’s worth noting that many of their products don’t contain accurate ingredient doses, which is a major downside if you want to know exactly what you’re getting in your pre-workout.

Conclusion

C4 is arguably the most recognizable pre-workout brand in the world, but as you can see from our list, not all of its products are created equal. Many of C4’s products contain suboptimal doses of their active ingredients masked behind proprietary blends. However, there are still a few good options, albeit at a fairly high price point.

In our opinion, the most effective C4 pre-workout is C4 Ultimate® for its solid doses of Citrulline and Beta-Alanine, as well as its very high stimulation. We hope these Cellucor C4 pre-workout reviews can help you make a more informed choice!

Have you ever used C4 Pre-Workout before? Do you have a favorite in C4’s line of products? Let us know your thoughts in the comments below!

Also read:

Referenses:

  1. Richard B. Kreider, et. al, “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine,” Journal of the International Society of Sports Nutrition volume 14, Article number: 18 (2017).
  2. Bobby J. White, et. al, "Effect of Two Week L-Arginine Supplementation on Variables Related to Endurance and Strength Performance in Collegiate Football Players," International Journal of Exercise Science: Conference Proceedings: Vol. 2: Iss. 8, Article 96. (2016)
  3. Adam M. Gonzales, et. al, “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature.” J Strength Cond Res. 2020 May;34(5):1480-1495.
  4. Arnold B. McGonigle,"EFFECTS OF BETA-ALANINE ON ANAEROBIC PERFORMANCE," International Journal of Exercise Science: Conference Proceedings: Vol. 8: Iss. 8, Article 67. (2020)
  5. The Nutrition Source, “Caffeine”, Harvard T.H. Chan https://www.hsph.harvard.edu/nutritionsource/caffeine/ (Accessed Nov. 29, 2023)

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

All products we select are primarily approved and tested by the Olympic Weightlifting Champion Oleksii Torokhtiy. Under his guidance, we provide honest and reasonable assessments of the products we review by checking their characteristics, packaging, design, comfort and durability features, and general product rating. We select products from only high-quality and trusted sports brands, thus vouching for their quality.

The product testing process is described in more detail here

Camila Parente Santos

Author: Camila Parente Santos
Sports Nutritionist

Experience: 7 years

Camila has worked as a Nutritionist for 7 years. In addition to being a nutritionist, she is an amateur weightlifting athlete for 2 years. Camila has experience at Flamengo’s football base and in a food supplement company and currently provides services at a clinic. At the moment she is coursing a postgraduate study in Sports Nutrition.

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Jacek Szymanowski

Reviewed by: Jacek Szymanowski

Certified Nutritionist,
M.Sc.Eng. Biotechnology
Performance architect
,
Strength and Conditioning Specialist

Experience: 20 years

With over 30 years of fighting experience, specialization in nutrition coaching for athletes, and expertise in metabolic health and dietary strategies, Jacek offers a comprehensive approach to optimizing your performance and well-being. Backed by a Master of Science degree in Biotechnology, Jacek remains at the forefront of scientific advancements, ensuring that his coaching is always evidence-based and up-to-date.

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