4 Gauge Review – How Does This Pre-Workout Supplement Rank?

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By Leslie Waterson

Reviewed by Juliana Tamayo, MS, RDN - Last Updated


4 Gauge is designed to be a pre-workout supplement powder with the goal of maximizing your potential. Unlike many other products on the market, 4 Gauge does not utilize a proprietary blend. Not using proprietary blends is becoming more popular with supplements such as Ghost Legend Pre Workout opting out of a blend as well. This makes it much easier to assess the product’s quality. 4 Gauge is manufactured by Roar Ambition (which might just be the greatest supplement company name ever) in the US and UK. They have been around since 2014 and are a cGMP and FDA approved manufacturer. Along with 4 Gauge, Roar Ambition makes seven other products targeted to the fitness industry.

4 Gauge Benefits

4 guage benefits

Intense Focus

4 Gauge utilizes a couple of ingredients referred to as “nootropics.” These ingredients interact with chemicals in our brain and can enhance things like mood, focus, motivation, etc. The combination of nootropic ingredients may help to provide that extra something that leads to a more diligent workout session.

More Stamina & Endurance

Things like caffeine and creatine have been shown time and time again to help users improve their performance. These ingredients in 4 Gauge, along with a few others, may help to improve stamina and endurance by positively altering energy metabolism and your perception of fatigue. 

Faster Progress

It makes sense that you would experience faster progress with 4 Gauge IF the product can really deliver on focus, stamina, and endurance. By being more deliberate during your workouts and pushing yourself harder, you should definitely see results quick.

4 Gauge Ingredients  

Caffeine Anhydrous

caffine 4 guage

Caffeine, the magical nectar found in your morning coffee and tea. Caffeine is found in many pre workouts, like Beyond Raw LIT Pre-Workout. As common as this chemical is, many people falsely believe caffeine actually gives you energy. One of the primary mechanisms behind caffeine’s effects are its ability to alter the signaling of a molecule called cyclic AMP (cAMP). In addition to this caffeine can mimic the effects of neurotransmitters like epinephrine/norepinephrine (adrenaline/noradrenaline).

In terms of exercise, caffeine can have profound effects on endurance. Research has shown caffeine to be beneficial for athletes that engage long, moderate intensity competition/exercise. Caffeine doesn’t appear to have much of an effect on strength performance. This means caffeine may help get through an hour long workout session but probably won’t help generate a new max PR. 

The 150mg of caffeine found in 4 Gauge is a hefty dose, but not too much. To give perspective, the average cup of coffee contains between 75 and 100mg. Habitual use of caffeine can lead people to develop a tolerance. So it’s a good idea to take periodic breaks from products like 4 Gauge to prevent building up a tolerance.


L-theanine is an amino acid that is found in things like green tea. This is why people that drink green tea don’t get the “jitters” like they may get from a cup of coffee even though the caffeine content is comparable. L-theanine is a calming agent that helps to negate some of the negative side effects of caffeine. It has also been shown to enhance focus by working on neurotransmitters like serotonin.  While 200mg of L-theanine is much more than that found in average cup of tea, this dose is ideal for exercise alongside caffeine.

Creatine Monohydrate

Much like caffeine, nearly everyone has heard of creatine. Yet few people that supplement with creatine actually know how it works. Simply put, creatine is involved in one of three pathways the body makes energy. Creatine is reservoir for an easily accessible quick burst of energy, much like gunpowder. The creatine energy pathway can supply energy for approximately 10 seconds before another energy system kicks in. Therefore, creatine great for explosive exercises like power clean or 100 meter sprints. 

There is a lot of debate in the fitness community about the optimal dose and whether or not to go through a loading phase with creatine monohydrate. Doses range from 20g a day for a week to 2 g per day. 4 Gauge contains 1g of creatine monohydrate which is lower than what most research supports. However, 1 g may still provide benefits for some people, especially since 4 Gauge is a combination product.


L-CITRULLINE ingredients preworkout supplement

L-citrulline is a little amino acid that is quickly gaining notoriety. For decades the fitness community flocked to L-arginine for its role in opening up blood vessels and improving blood flow. One of the hang-ups with arginine is its metabolic fate. Arginine levels in the blood are tightly controlled by the liver. When arginine passes through the gut it goes directly to liver where it is either sent into the blood or packaged for excretion. The benefit of citrulline is, it does not need to be regulated by the liver. Citrulline is absorbed into the blood and can be converted into arginine in the vessels. As a result, citrulline produces more profound effects than that of arginine. The 6,000mg of L-citrulline found in 4 Gauge is more than enough to notice its vasodilation capabilities. Research suggests doses around 3,000mg can produce noticeable effects within 45 minutes.

Red Beet

Red beet extracts have been used to help reduce high blood pressure. Like citrulline, red beets promote vasodilation of the blood vessels. This lowers blood pressure and improves blood flow to tissue, like muscle. Citrulline is required for an enzyme called endothelial nitric oxide synthase (eNOS) and red beet extracts contain compounds called nitrates. eNOS converts nitrates into nitric oxide (NO). NO is then responsible for stimulating vasodilation. The two ingredients, citrulline and red beet, work phenomenal in tandem. 

Rhodiola Rosea

rhodiola 4 guage ingredients

Rhodiola rosea has traditionally been used as an adaptogen for centuries. It is commonly used to help balance out the fight or flight response. In terms of exercise, doses of 2-300mg have been shown to improve endurance in trained athletes. 4 Gauge only contains 100mg, but that’s not necessarily a bad thing. Because of the synergism of the 4 Gauge formulation, this dose should still be adequate.


Acetyl-L-carnitine, also referred to as ALCAR, is an amino acid derivative vital to energy metabolism. Carnitine is a cofactor for an enzyme called carnitine acetyltransferase. This enzyme is responsible for transporting fatty acids into the mitochondria. At the mitochondria fatty acids are burned to create enormous amounts of energy. As a result carnitine can help to improve energy and reduce fat. Common doses of carnitine range with the lowest recommended dose being 2g. 4 Gauge contains a mere 500mg which is unlikely to produce the desired effects. 

Coconut Water Powder

This ingredient taints an otherwise great formula. There is no reason to include coconut water powder. While coconut water itself can be a great source of electrolytes, the powdered version has zero research behind it. 

Does 4 Gauge Work?

The 150mg of caffeine in 4 Gauge alone should be enough to see a noticeable difference in your workout. The addition of things like L-theanine, L-Citrulline, and red beets will enhance the effects. The inclusion of creatine, below recommended dosing, should also help to produce endurance benefits over time. 4 Gauge should be able to live up to the hype as long as their manufacturing and labeling are accurate.

Who Is 4 Gauge Best For? 

features of 4 gauge preworkout

4 Gauge is designed to enhance your workout. Ideally, this product should be used by those already in a regular workout regimen but may be stuck in a rut. 4 Gauge should be beneficial for weight lifters and endurance athletes. Due to the thermogenic effects of 4 Gauge it may also help those looking to shave off a few extra pounds as well.

4 Gauge Safety and Side Effects

Although the 4 Gauge and Roar Ambition websites claim there are no side effects or safety concerns because the product is “natural”, certain users should be cautioned. 4 Gauge contains caffeine as well as other ingredients that affect blood pressure, those with heart conditions should avoid this product.

Related Studies

Where to Buy 4 Gauge 

4 Gauge preworkout can be purchased at or for $45 per 20 day supply.

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Overall Rating:
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Leslie Waterson

Leslie has been passionately involved in the health and fitness industries for over a decade. She is constantly reviewing the latest scientific research and studies in order to take a research-backed approach to lifestyle optimization. Her main areas of interest include nutrition and supplementation. Leslie shares her findings on Fitness Clone to help other health enthusiasts choose the products and routines that will help them achieve their goals.

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