Written by: Ryan Gardner, Owner, Managing Partner, CEO, Bucked Up

Key Takeaways

• C4 Original provides 2 g of beta-alanine per serving, which sits below the 3.2–6.4 g daily range linked to carnosine saturation and sustained endurance.
• Proprietary blends in many pre-workouts hide exact ingredient amounts, so you cannot confirm whether endurance-supporting doses are present.
• Beta-alanine needs consistent daily intake for 2–4 weeks to build carnosine levels that help buffer fatigue during high-intensity sets lasting 60–240 seconds.
• Effective L-citrulline dosing around 6–8 g supports nitric oxide production, blood flow, and repetition volume, while lower doses may not reach that threshold.
• Mother Bucker from Bucked Up uses transparent, research-backed doses, including 6.4 g beta-alanine and 4 g L-citrulline, to help you push through demanding sets.¹

The Problem With C4 Dosing for Longer Gym Sessions

C4 Original lists 2 g of CarnoSyn beta-alanine and 200 mg of caffeine per serving. The beta-alanine amount deserves a closer look. Beta-alanine at 3.2 to 6.4 g per day supports intramuscular carnosine levels that help buffer hydrogen ions during high-intensity efforts lasting 60 to 240 seconds¹, which covers most working sets in a typical resistance training session. At 2 g, a single serving of C4 sits below that evidence-based window.

Registered dietitian Nicole Ibarra, RD, LD, recommends avoiding any pre-workout that includes a proprietary blend because these blends do not disclose exact ingredient amounts. Proprietary blends are identified as a persistent limitation in sports nutrition research on multi-ingredient pre-workouts because they make it impossible to evaluate whether a formula is dosed effectively for endurance outcomes¹. When a label hides amounts, you cannot confirm whether the ingredients meaningfully support your later sets.*

Beta-Alanine Intake That Supports Workout Stamina*

Beta-alanine works through accumulation over time rather than a single serving on training day. According to the NIH Office of Dietary Supplements, beta-alanine generally requires two to four weeks of daily intake to saturate muscle carnosine stores and support buffering of hydrogen ions during high-intensity endurance efforts¹. The amount you take every day determines whether carnosine saturation actually builds.

The International Society of Sports Nutrition position stand recommends beta-alanine dosages closer to 4 to 6 grams for performance effects¹. The broader evidence-based range sits at 3.2 to 6.4 g per day. Early in a loading phase, the lower end of that range starts contributing to carnosine accumulation. By weeks three and four of consistent daily intake at the higher end, buffering capacity during later sets, where lactic acid buildup usually forces you to rack the bar, is more strongly supported.¹* A daily intake of only 2 g can stretch out that loading timeline or prevent full saturation altogether.

Explore pre-workouts with research-backed beta-alanine doses

L-Citrulline Dosing That Helps You Finish Strong*

Effective citrulline malate dosing ranges from 5 to 8 g, providing roughly 3.4 to 4.5 g of pure L-citrulline, with peak plasma concentrations within 0.7 to 2 hours. This intake supports nitric oxide production, which promotes vasodilation and helps clear metabolic byproducts like ammonia and lactate that build up during repeated high-intensity sets.¹*

Research demonstrates up to 53% more repetitions to failure in resistance training and 12% better cycling endurance with 6 to 8 g doses¹. A 2021 review in the European Journal of Applied Physiology (Gough et al.) found that 6 to 8 g of citrulline malate supports blood flow to muscles by acting as a nitric oxide precursor. At this threshold, L-citrulline supports nitric oxide production and endothelial vasodilation, which can improve repetition volume and reduce post-exercise soreness without stimulant-type sensations¹.* Doses below this range may not consistently reach that performance threshold.

Mother Bucker: Transparent Endurance-Focused Dosing*

Mother Bucker is Bucked Up’s most advanced pre-workout formula, and its label discloses every ingredient amount. No proprietary blends and no guessing. The endurance-relevant doses include beta-alanine at 6.4 g, L-citrulline at 4 g, and Nitrosigine, a patented form of inositol-stabilized arginine silicate that supports nitric oxide production and healthy blood flow within minutes of consumption.¹* Hydroprime Glycerol is stacked with citrulline and Nitrosigine to further support pump and hydration-related performance.¹* Astragin appears in the formula to support citrulline absorption.¹*

On the energy side, Mother Bucker delivers 300 mg of caffeine anhydrous plus 100 mg of microencapsulated delay-release caffeine, totaling 400 mg. The design staggers the second wave of energy support so it arrives mid-session instead of front-loading everything into the first 20 minutes.¹* Senactiv supports VO2 max and exercise capacity.¹* Alpha GPC and Huperzine A support the mind-to-muscle connection and mental focus from warm-up through final sets.¹*

For lifters who train at night or prefer to avoid stimulants, Bucked Up’s Non-Stimulant Pre-Workout includes citrulline malate, beta-alanine, Senactiv, and AlphaSize with zero caffeine. Woke AF sits between the standard Bucked Up formula and Mother Bucker at 333 mg caffeine for users who are building toward higher stimulant tolerance.

Compare Mother Bucker, Woke AF, and Non-Stimulant formulas

Daily Endurance Routine With Mother Bucker*

Because beta-alanine works through accumulation, consistency matters more than precise timing. To maintain the carnosine saturation timeline discussed earlier, take Mother Bucker daily, including on rest days if needed. If you are sensitive to paresthesia, the tingling sensation, you can divide the daily amount into smaller servings spread across the day.*

For citrulline and Nitrosigine, timing plays a larger role. Nitric oxide boosters like citrulline malate are most effective when taken 60 to 120 minutes pre-exercise for hemodynamic support, including vasodilation and reduced muscle soreness¹.* Taking Mother Bucker 30 to 60 minutes before training helps align the citrulline and Nitrosigine peak with your working sets. Pair daily intake with consistent training volume so the increased carnosine and blood flow have a clear performance demand to support. The routine stays simple: same dose, similar timing, every training day.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Frequently Asked Questions

Pre-Workout Options That Can Outperform C4 for Endurance

The right pre-workout depends on your goals. If you want sustained endurance across a full resistance training session, focus on beta-alanine dose, L-citrulline or citrulline malate dose, and label transparency. Look for 3.2 to 6.4 g of beta-alanine per serving, 6 to 8 g of citrulline malate or an equivalent L-citrulline amount, and a label that lists exact amounts instead of proprietary blends. Bucked Up’s Mother Bucker discloses 6.4 g of beta-alanine and 4 g of L-citrulline alongside Nitrosigine, with no proprietary blends. For users who prefer a lower stimulant entry point, the standard Bucked Up pre-workout or the Non-Stimulant Pre-Workout offer transparent alternatives that you can match to your caffeine tolerance and training schedule.

Using Pre-Workout While on Semaglutide

Any decision about using pre-workout while on semaglutide belongs with your prescribing physician or a registered dietitian. Semaglutide is a prescription medication, and supplement use alongside it should be reviewed by a qualified healthcare provider who understands your full health history. Bucked Up provides full ingredient transparency on every product so your doctor or dietitian can see exact label information and make an informed recommendation. No proprietary blends means no guessing about what is in the formula.

How C4 Fits Into a Gym Routine

C4 Original contains caffeine and beta-alanine, both supported in research for pre-workout use. Whether it fits your routine depends on the doses relative to your training goals. C4 Original lists 2 g of beta-alanine per serving, which sits below the 3.2 to 6.4 g daily range associated with carnosine saturation in research. For shorter, lower-intensity sessions where endurance across multiple working sets is not your main limiter, that formula may feel adequate. For longer sessions or lifters who consistently experience mid-workout fade, the gap in endurance-focused dosing is worth comparing against alternatives that disclose higher amounts on the label.

Conclusion: Transparent Labels Support Sustained Endurance*

Mid-workout fade often traces back to dosing that does not match what the research supports. Studies on beta-alanine and L-citrulline point to specific daily amounts, and only a fully transparent label lets you confirm those amounts are present. Mother Bucker lists 6.4 g of beta-alanine, 4 g of L-citrulline, and Nitrosigine with full transparency, no proprietary blends, and a dual-release caffeine structure designed to support energy across the full session rather than just the warm-up.* That structure reflects a formula built around published data instead of guesswork at set six.¹

Build your endurance stack with transparent dosing

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

Harty, P. S., et al. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: A brief review. Journal of the International Society of Sports Nutrition. Retrieved from https://news-medical.net/health/Beyond-caffeine-Pre-workout-ingredients-for-energy-endurance-and-performance.aspx

Superpower. (2025). Clean pre-workout guide. Retrieved from https://superpower.com/guides/clean-pre-workout

---