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Why Do We Use Mango Extract?
Mango Indica Extract, (or Mango Extract), is from the stem and/or bark of the mango tree. It has numerous supported benefits including;
Potent antioxidant capability: PMID: 22228940
May reduce stress and fatigue while improving mood and memory: PMID: 32473365
May improve glucose uptake, blood pressure and endothelial function (Similar to FIBE!): PMID: 36841190
May improve gut health, bowel frequency, consistency, pain, strain and constipation. PMID: 37051355
May improve exercise performance (Post on this later)
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Curcumin May Alleviates Symptoms Of Anxiety! New Systematic Review
Curcumin, a curcuminoid (type of polyphenol only found in turmeric), has a long history of therapeutic use. Recently, it’s demonstrated a strong anti-anxiolytic effect. Although we’re not sure how.
Curcumin may;
Enhance dopamine, serotonin transmission AND total amount in the frontal cortex
Inhibit monoamine-oxidase enzymes (breaks down monoamines like serotonin, dopamine etc.)
Have an inhibitory effect on excitotoxicity
Decrease inflammation, cytokines, CRP and NF-kB
Decrease corticosterone levels
Evidence from: DOI: https://doi.org/10.1016/j.clnesp.2024.05.017
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What’s The Best Dose Of Caffeine For Aerobic Exercise?
4-6mg/kg according to the newest systematic review and meta-analysis. Researchers found from 15 studies, cycling performance (time-trial score), improved significantly from doses ranging from 4-6mg/kg, while doses ranging from 1-3mg/kg had no significant effect.
Evidence from: PMID: 3883662
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Beetroot And Exercise Is It All Nitrate?
Beetroot Power may lead to;
Increased homogeneous distribution of oxygen via nitrous oxide induced vasodilation, lower lactate levels, increased cellular transmission, increased resynthesis of phosphocreatine, increased power and more unlisted.
Per kilogram of beetroot resides 250mg of nitrate, known to convert to nitrite in the mouth, metabolizing into nitric oxides, with a high bioavailability of around 100%, thus beetroot juice has been shown to improve exercise performance. Is this effect only from nitrate alone, or does beetroot juice provide the best effect? A review compared beetroot juice, nitrate and nitrate salts on exercise and physiological function such as;
VO2 Max, endurance performance, training adaptations and recovery
Beetroot juice lead to better improvements than nitrate alone, likely due to the anti-inflammatory and antioxidant effects, as well as other phytoactive compounds (betacyanins).
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Why Our Pre-Workouts Have Less Than 300mg of Caffeine
At P4, we care about your health. Excessive caffeine intake (over 400mg daily) is associated with anxiety. This is because caffeine antagonizes adenosine receptors, activates norepinephrine, reduces cerebral blood flow and affects local release of dopamine. Furthermore, excessive caffeine can disturb sleep, cause irritability and jitteriness, nervousness and spike blood pressure. Higher doses do increase performance the best, yet the side effects associated can be detrimental to your health.
These side effects depend on the individuals tolerance to caffeine, however for the general population, our research concludes that 200mg is a safe dose which has been demonstrated to improve physical and cognitive performance and improve weight loss.
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Does Curcumin Benefit Sports Performance?
Sports performance wise, turmeric is key for the inflammatory process, which a few systematic reviews have mentioned its decrease in muscle damage, although subjective, it decreases numerous inflammatory modulators that apply to fatigue of musculature. This has shown to increase performance as well, with its effects on inflammatory markers lasting the entire 72h. This has been shown to be dependent on the individual and the workout intensity (PMID: 29065496, PMID: 23143785). One systematic review found use of turmeric as a sports performance supplement reduced inflammation, oxidative stress, pain, muscle damage and recovery post exercise and improved GI and cardiovascular function (PMID: 32282223). Another systematic review (PMID: 32075287) covering 11 papers found curcumin supplementation to reduce muscle damage, increase performance, and modulate inflammatory markers during and up to 72 hours after exercise at doses around 150-1500 mg/d.
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Citrus Fruit Flavonoids and Metabolic Syndrome: New Study
In September, Sost et al. (2023) covered all flavonoids in citrus extract fruits and its influence on subjects with metabolic syndrome. 500mg/d increased short-chain fatty acid levels compared to control (due to increased butyrate, acetate and valerate. This occurred over 12 weeks, with primarily butyrate increased. Calprotectin levels, a marker for intestinal inflammation, was much lower. Thus the gut effects on consistent citrus extract consumption may elicit positive effects for those with metabolic syndrome.
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