Ingredient Research Deep Dives
Ingredient Research Deep Dives
Each deep dive covers why the ingredient is in 4 Gauge, how it works, what the research has found, and a practical takeaway. Citations link to the studies in the References section.
L-Citrulline DL-Malate
6,000 mg
Why It Is In 4 Gauge
L-Citrulline DL-Malate is the primary pump and endurance ingredient in 4 Gauge. It supports nitric oxide production, blood flow, muscular endurance, and exercise capacity. The 6,000 mg dose places 4 Gauge in the range commonly discussed in sports nutrition research on citrulline malate.
How It Works
L-Citrulline is converted into L-arginine in the body. L-arginine then serves as a substrate for nitric oxide synthase, the enzyme system involved in nitric oxide production. Nitric oxide helps blood vessels relax and widen, which supports blood flow to working muscle tissue during training. The malate component may also play a supporting role in energy metabolism by participating in the Krebs cycle and helping manage ammonia accumulation, which is one contributor to fatigue during intense exercise.
Key Research Findings
Research has found that citrulline supplementation can increase plasma arginine more effectively than oral arginine itself, largely because citrulline bypasses some first-pass metabolism.[1] Clinical and review-level evidence has linked citrulline and citrulline malate with improvements in nitric oxide markers, endurance performance, muscular endurance, and reduced perceived exertion.[3][4] In resistance-trained men, research comparing L-citrulline and L-citrulline DL-malate found improvements in upper-body muscular endurance and post-exercise nitric oxide metabolites versus placebo.[2]
Practical takeaway: L-Citrulline DL-Malate is one of the core reasons 4 Gauge supports pumps, blood flow, and endurance. At 6,000 mg, it is one of the most important performance ingredients in the formula.
Red Beet Root
300 mg
Why It Is In 4 Gauge
Red Beet Root supports the nitric oxide system from a different direction than citrulline. While citrulline supports the arginine-nitric oxide synthase pathway, beet root contributes dietary nitrate, which can be converted into nitrite and then nitric oxide. This gives 4 Gauge a dual-pathway approach to nitric oxide support.
How It Works
Beet root is naturally rich in dietary nitrate. After ingestion, nitrate can be converted by oral bacteria into nitrite. Nitrite can then be converted into nitric oxide, especially in lower-oxygen environments such as working muscle tissue during exercise. Beet root also contains betalains and polyphenols, which may contribute additional antioxidant and recovery-related benefits.
Key Research Findings
Research on beet root and beetroot juice has shown improvements in oxygen efficiency, time-to-exhaustion, intermittent exercise performance, and recovery-related outcomes.[5][6] Studies in trained and recreational athletes have found performance benefits in endurance and high-intensity intermittent exercise contexts.[7][8] Some reviews suggest that whole beetroot juice may offer advantages beyond isolated nitrate because of the broader phytonutrient content.[5]
Practical takeaway: Red Beet Root complements L-Citrulline by supporting a separate nitric oxide pathway. Together, they help explain why 4 Gauge is positioned around pumps, blood flow, and endurance rather than just stimulant energy.
Caffeine Anhydrous + L-Theanine
150 mg + 200 mg
Why They Are In 4 Gauge
Caffeine supports energy, focus, alertness, power, endurance, and fatigue resistance. L-Theanine supports calm focus and helps smooth the caffeine experience. Together, they are one of the most important combinations in 4 Gauge because they help create the product's "clean energy" feel.
How Caffeine Works
Caffeine primarily works by blocking adenosine receptors in the brain. Adenosine is associated with sleep pressure and fatigue. When caffeine blocks adenosine signaling, many people experience increased alertness, reduced perceived fatigue, and improved mental and physical performance.
How L-Theanine Works
L-Theanine is an amino acid naturally found in tea. It is known for supporting a calm, alert mental state. In combination with caffeine, it may help improve attention and cognitive performance while reducing the jitteriness, anxiety, or overstimulation that some people experience with caffeine alone.
Key Research Findings
Research has found that caffeine can support endurance, strength, power, alertness, and fatigue resistance.[12] Studies examining caffeine plus L-theanine have found improvements in attention, cognitive accuracy, sport-specific performance, and mental performance under fatigue.[10][11][13] One study in elite wrestlers found that caffeine plus L-theanine improved performance outcomes while reducing anxiety and tachycardia compared with caffeine alone.[9]
Practical takeaway: This pairing is one of the biggest reasons 4 Gauge feels different from harsh, high-stimulant pre-workouts. The formula uses enough caffeine to support training, but pairs it with more L-theanine than caffeine to create a smoother, more controlled experience.
Rhodiola Rosea Root
100 mg
Why It Is In 4 Gauge
Rhodiola Rosea is included to support fatigue resistance, stress resilience, and cognitive performance under physical stress. Training is a stressor. A good pre-workout should not only energize you; it should help you perform when fatigue and pressure build.
How It Works
Rhodiola is an adaptogenic herb that contains bioactive compounds such as rosavins and salidroside. It is believed to influence the hypothalamic-pituitary-adrenal axis, stress response, monoamine signaling, antioxidant activity, and fatigue perception.
Key Research Findings
Reviews of Rhodiola research suggest it may support time-to-exhaustion, exercise performance, recovery, muscle damage markers, perceived fatigue, and cognitive function under stress.[18] A 2025 study found that short-term Rhodiola supplementation improved strength and cognitive performance outcomes, with lower-dose conditions showing meaningful effects in some measures.[19] A systematic review also found that Rhodiola supplementation was associated with reduced exercise-induced pain and muscle damage, improved skeletal muscle recovery, and enhanced antioxidant capacity.[20]
Practical takeaway: Rhodiola helps round out the formula by supporting stress resilience and fatigue resistance. It is not a stimulant. It is included to support the ability to keep performing when the workout gets hard.
Acetyl L-Carnitine HCl
200 mg
Why It Is In 4 Gauge
Acetyl L-Carnitine HCl, often called ALCAR, supports energy metabolism and fatty acid transport. It is included as part of the formula's metabolic support system.
How It Works
L-Carnitine plays a key role in transporting long-chain fatty acids into mitochondria, where they can be used for energy production. The acetylated form, ALCAR, also has relevance for brain and nervous system function because it can cross the blood-brain barrier more readily than some other forms of carnitine.
Key Research Findings
Research on L-carnitine has examined exercise performance, perceived exertion, fat oxidation, muscle damage, oxidative stress, and recovery.[14][15][16] Some benefits are most pronounced at higher doses and longer supplementation periods than the 200 mg included in 4 Gauge.[17] For that reason, ALCAR should be understood as a supportive ingredient in the overall formula rather than the primary driver of acute pre-workout effects.
Practical takeaway: ALCAR contributes to the metabolic support profile of 4 Gauge. It is not the main pump or energy ingredient, but it supports the broader goal of performance, energy metabolism, and training capacity.
Coconut Water Powder
300 mg
Why It Is In 4 Gauge
Hydration affects performance. Coconut Water Powder is included to support electrolyte intake and fluid balance before training.
How It Works
Coconut water naturally contains electrolytes, including potassium, sodium, magnesium, and calcium. Electrolytes support nerve signaling, muscle contraction, and fluid balance — all relevant during intense training.
Key Research Findings
Hydration studies have compared coconut water with flavored water and carbohydrate-electrolyte sports drinks.[21] Research suggests coconut water can support rehydration and fluid retention and may perform comparably to commercial sports beverages for hydration measures in trained men.[22]
Practical takeaway: Coconut Water Powder helps support the hydration side of the 4 Gauge formula. It is included because performance is not only about stimulation; fluid balance and electrolytes matter too.
Vitamin B12
5 mcg
Why It Is In 4 Gauge
Vitamin B12 is included to support normal energy metabolism and neurological function. It is a foundational nutrient rather than a stimulant.
How It Works
Vitamin B12 plays a role in red blood cell formation, neurological function, and normal energy metabolism. It is also involved in pathways related to methylation and the Krebs cycle. B12 is especially relevant for people who follow plant-based or restrictive diets, where low intake can be more common.
Key Research Findings
B12 deficiency is associated with fatigue, impaired red blood cell production, and reduced oxygen transport. For people with adequate B12 status, taking more B12 does not necessarily create a stimulant-like energy effect. Its role is to support normal energy metabolism.
Practical takeaway: B12 helps support the energy-metabolism foundation of the formula. It is not there to "stimulate" you. It is there to support normal biological energy processes.
