Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED

I’m always skeptical when I see pre-workout supplements with a lot of extreme advertising.

4 Gauge started appearing on my social media feeds quite a while ago, but it’s only after my dietician mentioned it to me that I paid any attention.

The list of ingredients did look interesting, especially the unique combination.

So, I decided to give it a try and see if it actually lived up to the hype of increasing physical performance and providing more intense muscle pumps.

Without giving too much away, online feedback looked good, and I was pleasantly surprised with my own results.

But, let’s start out with the basics in this 4 Gauge review.

What Is 4 Gauge?


4 Gauge is a pre-workout supplement that uses a unique formula of natural ingredients to help you enhance your athletic performance at the gym. Not to mention that it belongs to top vegan pre-workout supplement.

According to Roar Ambition, the company that makes it, you will be able to push yourself harder, look significantly bigger and have the mental focus to stay motivated towards your fitness goals.

Combine those claims with a shotgun shell-shaped container, and you would be forgiven to think that it’s all just a hype.

But, the company has produced a powder by taking advice from dietitians, nutrition experts, and top performance athletes and bodybuilders.


This was not just some random stuff thrown into a fancy container like so many other products available.

I will get to some personal experiences and testimonials below, but there is a lot of evidence that it does deliver improved strength during training resulting in better muscle gains.

From my conversations with other bodybuilders and some nutrition experts, I believe that 4 Gauge really has managed to combine ingredients that work exceptionally well together.

For example, rather than just deliver a massive amount of caffeine for boosted mental focus, the designers combined caffeine and L-Theanine, which together are much more effective.

As a result, you can lower the dose for better results. I’ll dive deeper into the ingredients shortly, but let’s first look at the benefits.

4 Gauge Benefits

people working out

Before I started using this product I did a little research into the company’s claims so that I could pay closer attention to what I should expect.

Then, I spoke with people at my gym and chatted with a few users online to see what they liked most about it. From this alone, I noticed that a lot of people were positive about it.

  • First of all, a lot of them agreed that there is a significant enhancement in the pumps you can expect. If you’re in a bulking phase, then this will help you to achieve your goals faster with the same amount of effort.
  • Which brings me to the second benefit -- users often highlight that they can put in more effort than normal because endurance and energy levels will increase. With muscles receiving more nutrients and oxygen there can be a marked reduction in the burn and tiredness.
  • A lot of people also commented on the lack of jitters that can be common with other products that heavily rely on caffeine for its mental focus-boosting effect.

It’s through a clever combination of caffeine and L-Theanine (more details below) that a mental improvement is achieved with a lower dose.

I’ve used many different bodybuilding boosters over the years, but in most cases as stacks of different products.

For me, what stood out the most is that the combination of ingredients essentially is a stack that targets several different areas. Basically, you get more from one product than you usually would from 2 or 3.

The main benefits can be summarized as follows.


  • Increase muscle pumps for more effective workouts.
  • Helps improve mental performance for more focus and motivation.
  • Increase blood flow to deliver more oxygen and energy boost.
  • Increases stamina so you can train longer and harder.

Any Side Effects?

4Gauge and fruits

If you’ve taken pre-workout supplements before, then you may have experienced some negative side effects.

I’ve met a lot of people who simply avoid them and try to promote their energy and stamina through diet alone.

But, the good news is that 4 Gauge has very few if any, side effects.

From some online chats, I did find a few people who had some food intolerances to some of the ingredients, e.g. coconut.

We’ll get to those shortly, so before you hit the buy button, make sure you don’t have any known allergies to them.

My personal experience has mostly pointed at artificial sweeteners and very high doses of caffeine as the cause of not so great effects.

But both of these are not present in this product, which is a real positive.

So, with all that said, the only negative I was able to find is that it’s only available in one flavor. It does taste pretty OK, but if you’re going to take it long-term, then you might get a bit bored with it.


  • Only available in one fruit punch flavor

What Are The Ingredients?

There are two main reasons I want to talk about the ingredients.

Firstly, I’m a bit of a nutrition geek, and I spent some time "nerding" with a dietician about these details.

Secondly, food intolerances are rather common, and I want to make sure you understand the ins and outs of this supplement before you make a final decision.

1. Caffeine


You’ll find it quite difficult to source a shake that doesn’t contain this stimulant, which makes stacking quite a challenge actually.

The downside generally is that some products go a bit overboard when it comes to caffeine. This can result in jitters and sudden crashes after the effect wears off. (1)

4 Gauge takes a slightly different approach and has created a type of “smart caffeine.” It contains 150 mg of caffeine, which is about as much as form a 12-ounce cup of coffee.

But because this is combined with L-Theanine in the same product, you also get a mental calming effect which steadies your mind.

Check out: Caffeine Pills or Pre-Workout?

2. L-Theanine

L-Theanine pills

This is one of the really clever ingredients on this list as it works so well together with caffeine.

It’s a combination that has become very popular in nootropics (brain boosters) for this very reason.

The way it works is by boosting a neurotransmitter called GABA (gamma-Aminobutyric acid if you fancy trying to pronounce it).

Essentially, it introduces more calmness to your brain activity, helping you to stay focused. (2)

My personal experience was very positive, as I didn’t fancy skipping my morning coffee, but at the same time I was a little bit concerned about getting a bit jittery. For me, it works really well, and it even gave me a good mental boost at work.

Recommended post: Nootropic brain boosters

On its own, L-theanine may improve a person's attention and reaction times. In combination with caffeine, it may lead to improvements in their number skills and alertness. Caffeine is a stimulant, so it can help people stay alert and focused.
- Claire Sissons, Medical Journalist

3. Creatine Monohydrate


I was quite excited to see this on the list, and you get a full 1000 mg in each scoop.

There have been several studies on creatine, but the one I found most interesting was conducted in 2012. It found a direct correlation between an athlete’s strength and stamina when regularly taking this supplement before a workout session.

I have used it in isolation during bulking phases, and I definitely record better results during training.

I can lift more and fatigue seems to set in later as well. Because it’s contained in this product, I won’t have to stack it anymore.

4. L-Citrulline Dl-Malate


Citrulline Malate is a precursor to nitric oxide, and with 4 Gauge you get 1 gram which is extracted from watermelons.

Now, you might be thinking: why such a complicated name and what the hell does it do?

With your skeletal muscles pumping hard, they will need as much oxygen and nutrients as they can get.

And with widened blood vessels, blood can flow more easily to where it is needed most.

Basically, nitric oxide acts as a vasodilator, which basically means that it relaxes the inner muscles of blood vessels.

5. Red Beet Root Extract

Red Beet Root Extract

Beetroot has been known to have potent performance-enhancing effects, with a study from 2012 showing some very interesting results.

What was particularly interesting is that running performance (see here) over a 5 km distance improved in the last third.

This shows that it boosts endurance to help you perform better for longer.

With 4 Gauge, you get 300 mg of red beet extract (based on the product label) which will help to boost your nitric oxide levels.

Similar to Citrulline Malate, this will increase your blood flow at the most important times.

6. Rhodiola Rosea

Rhodiola Rosea

Next on the ingredients list is this Nordic herb called Rhodiola Rosea that grows at high altitude in Scandinavia.

If you follow diet and nutrition blogs, then this is likely something you will have heard of.

There have been some positive preliminary studies on physical endurance and mental fatigue that show some promising signs.

While this study is not conclusive, this is a natural product that has been used as a traditional medicine in Scandinavia and Russia for a very long time. It reportedly works by limiting your body’s resistance to physical stress and a lack of motivation.

I haven’t personally tested this herb in isolation, but from all the research I’ve done, it does look like there is some truth to the claims.

In another study, students experienced significantly reduced mental fatigue, improved sleep patterns and increased motivation to study after taking Rhodiola supplements for 20 days. Their exam scores were also 8% higher than those in the placebo group.
- Gavin Van De Walle, Registered Dietician

7. Acetyl-L-Carnitine


The main benefit of this difficult to pronounce supplement is as a fat burner. (3)

To explain the process as simple as possible, it’s better to describe it as a transporter of fatty acids to cells that turn fat into energy.

The added benefit is that you get an energy boost at the same time, which helps during tough workout sessions.

It’s quite a common ingredient and one that I was delighted to see on the list.

The more L-Carnitine you have in your system, the easier it is for your body to burn off some fat.

8. Coconut Water Powder

Coconut Water Powder

This is a good source of electrolytes, and something I always preach to clients for pre rather than just post workouts.

Yes, once you're done at the gym, you’re going to be drained of fluids, but if you show signs of dehydration during training, then you can have difficulty with performance.

4 Gauge provides 300 mg of dehydrated coconut water which will help you stay hydrated during training.

Just make sure that you don’t see this as a replacement for electrolytes in a recovery drink; those are still important.

When Should You Take 4 Gauge?

The general rule is that you should take 4 Gauge about 30 minutes before you head to the gym - this is just a guideline and you’ll need to experiment a little.

From talking to other users, anywhere between 15 and 30 minutes before you start your warmup routine is probably recommended.

Some of the ingredients are absorbed quicker, e.g., caffeine, but they also last longer.

Unless you’re heading to the gym for more than 90 minutes, you will be fine taking it about half an hour before you start.

If you have some extreme workout sessions planned, then you might want to take it closer to starting. This is what the makers suggest, and my own experience seems to confirm it.


For extreme bodybuilding or very long training times, you do have the option to double dose. However, I would suggest that rather than taking 4 scoops immediately, it’s better to stagger your consumption.

Having talked to professional athletes, they did confirm achieving optimum results after taking one dose before training and a second dose after 30 to 60 minutes. It’s something you should experiment with to see how you can get the best results.

One small recommendation I would add is that it’s always a good idea to have an off-cycle as well.

The creators recommend 1 week off every 6 to 8 weeks, which sounds very sensible to me.

How Much Does It Cost?

toned guy holding a bar

This is where I was actually quite pleasantly surprised.

I’ve become used to paying a fortune for the stack that I have created, but with 4 Gauge, I get a whole lot of stuff in one container.

Each one contains 20 servings, and if you order just one, then it’s $45 plus shipping. But if you want to save some money, then go for the 2 or 3 shell package.

First of all, they come with free shipping, but when you buy 3, you get 1 for free.

At current prices that’s $135 for 80 servings, which is about $1.70 per serving.

That is a pretty competitive price when you compare it some other products available.

My Personal Experience With 4 Gauge

man working out

So, with all the information I’ve provided so far in this 4 Gauge review, you might be wondering whether it gets my seal of approval.

The good news is that I did have some positive results.

I had a good increase in energy levels which I noticed both in pumps and endurance.

After getting my timing right, I was able to add some extra sets in each session, and this did help with my bulking efforts.

I can be a little bit sensitive to caffeine, so I did have a concern about taking 150 mg in each serving.

However, I didn’t feel any jitters from the very first time I took it. It still provides great intensity when it comes to focus and motivation, so there seems to be something to this “smart caffeine” business.

Since my trial period, I’ve stocked up on it which means I’m saving quite a lot of money compared to the old stack I had put together.

So far, I haven’t had to double the dose, but that’s mainly due to my training sessions averaging about 75 minutes.

Overall, I’ve been very happy, and all the people I’ve talked to about it have reported similar positive findings.

4 Gauge Reviews From Others

I generally don’t like using just a single personal review to decide whether something is worth trying out. And neither should you.

So, I reached out to some people in Facebook groups to see what they had to say.
Here are some 4 gauge reviews I got from users.

4 Gauge user for 6 months, and it has become my go-to exercise supplement. It contains everything my body needs, and I can see a significant difference in performance when I forget to take it.

I’ve just finished my first batch and ordered the second, and even my personal trainer has told me how much I've improved. I can do more in each training session. The pumps have improved and I’ve been able to add extra sets in every training.

Love that 4 Gauge has been delivering directly to the UK! it’s been on a constant resupply order at my gym. Pretty much everyone I know in the gym has switched to it because it avoids having to stack other pre workouts.

Overall, this product gets a perfect score for me. whatever rating you want to give it!. Will definitely buy again. (4)
- Chris, 4Gauge User

Chris Before and After

You can also watch this review by Jason from The Muscle Program to learn more about his experience in taking 4 Gauge for the first time.


Frequently Asked Questions

4 gauge banner

How much caffeine is in 4 Gauge?

4 Gauge contains 150 mg of caffeine in every serving of 2 scoops. This is equivalent to about 12 ounces of coffee, so quite a decent amount. Keep this in mind if you’re a coffee drinker.

What flavors does 4 Gauge come in?

4 Gauge is available in just one flavor called fruit punch, and it’s entirely sourced from natural flavors. There is no artificial crap added to make it a bit sweeter, and I found the taste to be pretty good.

What does 4 Gauge taste like?

4 Gauge has a nice fruity taste that is not too overpowering. It’s easy to drink and nothing like other shakes where you have to pinch your nose to get them down.

How long does 4 Gauge last for?

4 Gauge will last for about 2 to 3 hours in total. This does depend on your physical size and how hard you train, but that’s a good average to work with.

Related post: How long does a pre-workout last?

Is 4 Gauge safe to take?

Yes, 4 Gauge is safe to take, and there are no serious side effects associated with the ingredients. Just make sure to check that you don’t have allergies or intolerances to any of the ingredients before you start taking it.

Should You Buy 4 Gauge?

Yes, 4 Gauge does work, and I can say that not only from my own experience, but also from feedback I got from many other athletes and bodybuilders.

When it comes to pre-workout supplementation, there are so many really poor products out there.

I generally encourage people to ignore those heavily advertised products, but 4 Gauge has been a pleasant surprise.

From all the research I’ve done, personal experience and talking to other users, this is a reliable supplement that will bring you to an optimal performance level.

If you’ve been struggling with your muscle building progress, then this will quite likely to be your #1 solution.

Make sure you order yours today and then post a review on this site or our Facebook group.

gauge pre workout product

4 Gauge

Our #1 Recommendation

  • Contains a lot of caffeine for effective motivation
  • With 4 g of BCAAs, it can help combat fatigue and muscle soreness
  • Has 4 g of beta alanine that can increase endurance and performance
  • Available in a good selection of flavors
  • Get the BEST PRICE until the end of September
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