ghost legend creatine

GHOST LEGEND® Pre-Workout Review: Is This Pre-Workout The Best For You?

  • Author: Pete Nastasi, certified sports nutrition coach

Ghost preworkout_hero

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In this supplement review, we are breaking down one of GHOST’s premier products, their Legend pre-workout powder. Originally launched in 2016, their original pre-workout formulation was designed to ‘empower legends far beyond the walls of the gym.’ In 2021, to keep up with the ever-evolving industry standards, GHOST decided it was time for an upgrade and released GHOST LEGEND® V2. This redesigned formula is surely an improvement over the original and boasts several clinically dosed ingredients aimed at increasing energy, focus and performance in the gym. We are going to evaluate these claims, learn more about the ingredients and dosages and see how GHOST Legend stacks up against the other pre-workout supplements  on the market in 2024.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

What is GHOST?

Ghost flavors

GHOST is currently one of the most popular supplement companies that specializes in fitness, health and wellness. So we wanted to find out what all the hype was about. Founded in 2016, GHOST, also known as GHOST Lifestyle, distinguishes themselves from other supplement companies as the first “lifestyle sports nutrition brand.” The company has a huge focus on their brand design and identity, and partners with over 60 bodybuilding, fitness, beauty, gaming, automotive and music influencers. As far as their products, they offer a variety of supplements including protein powders, pre-workouts, greens powders, hydration, gaming nootropics, energy drinks, GHOST pump and GHOST smart energy.

If you're curious about GHOST's protein powder, check out our GHOST protein powder review for more information. 

What are the benefits of GHOST pre-workout?

As the name implies, a pre-workout supplement is meant to be taken prior to a workout session to boost energy levels, focus and drive . Let’s just say that GHOST’s pre-workout Legend delivers on these expectations. The formula contains a wide range of clinically dosed ingredients aimed at enhancing performance including 250 milligrams of caffeine, four grams of L-citrulline, 3.2 grams of beta-alanine and one gram of taurine to name a few. If you are looking for an energy boost before an early morning workout or need a pick-me-up before an evening training session, then GHOST LEGEND® might be the pre-workout for you.

Is GHOST pre-workout safe? Are there any side effects?

Note: It’s always advised to speak to your health care professional before adding a pre-workout supplement to your routine.

Yes, GHOST LEGEND® is safe as long as you follow the label instructions when using this product. The supplement label’s suggested use is mixing two scoops (one serving) of powder with eight to 10 ounces of water and consuming 15-30 minutes before exercise. They advise to not exceed two scoops per day and to never ‘ dry-scoop ’ the powder, meaning to ingest it without any liquid. This is a dangerous trend that can lead to some serious health problems ranging from choking to cardiac arrest from the acute caffeine dose. 

Other potential side effects include anxiety, headaches and insomnia from the caffeine. These usually only occur if consuming other stimulants such as coffee in addition to your pre-workout. In order to test your tolerance levels, I suggest starting with one scoop of the powder and assessing how you feel. Lastly, there is a side effect known as paresthesia associated with the ingredient beta-alanine in this formula. This is when you feel a tingly or prickly sensation in your skin. This symptom is only temporary and there is no evidence that it is harmful.

Does GHOST work?

Yes, the Legend pre-workout definitely works. Although it isn’t the most robust formula available, I would rank this as an above average pre-workout based on the ingredients, dosages and my personal experience. My first time using this product was before a 5:00 a.m. CrossFit class and I had only taken a single scoop (half-serving). On my drive to the gym, I felt energized and noticed the beta-alanine tingles begin to take effect. The workout was an hour long and at that time of the morning I could tell the pre-workout was absolutely helping me stay engaged and energized. That being said, the effects weren’t anything crazy, keep in mind I have tested more than 40 different pre-workout powders. Much to my surprise, when I returned home and actually read the container, I realized I had only taken half of the recommended serving size. The following day I repeated with the full serving two-scoop dose and now I felt the full effects. The 250-milligram caffeine dose was intense, but I didn't feel any anxiety or jitters. The beta-alanine effects were stronger, and I definitely noticed a better pump after class. My recommendation when trying this product is to start with one-scoop, see how you feel and progress up to two-scoops as needed.

GHOST pre-workout ingredients

ghost ingredients

Caffeine is one of the most common ingredients found in pre-workout supplements . This is due to its ability to stimulate the central nervous system leading to improvements in cognition, performance, power output and endurance through a reduced perception of fatigue. Studies show caffeine supplementation is effective for enhancing athletic performance in dosages of three to six milligrams per kilogram of body weight; for reference most pre-workout supplements have between 150 to 300 milligrams of caffeine per serving. It's important to monitor your total caffeine consumption throughout the day when choosing a pre-workout containing caffeine. The recommended daily allowance of caffeine for adults is 400 milligrams per day .


Beta-Alanine is a non-essential amino acid that is used in conjunction with the essential amino acid l-histidine in the body to create the dipeptide molecule carnosine. Carnosine plays a key role in buffering the lactic acid produced in the muscles during periods of intense exercise. This reduction in lactic acid build up ultimately improves performance and increases total time to exhaustion. An effective dose of four to six grams per day is suggested to elicit performance enhancing benefits. A possible side effect of supplementation is a sensation of prickly or tingly skin called paresthesia.  However, the symptom is temporary and there is no evidence that it is harmful.


L-Citrulline is a non-essential amino acid that acts as a precursor to the amino acid L-arginine and the chemical nitric oxide. Studies show that supplementation with L-Citrulline or citrulline malate (a combination of L-citrulline and malic acid) results in increased muscular endurance, reduced muscle soreness and better aerobic performance through enhanced ATP (adenosine triphosphate) production. Effective dosage ranges for pure L-Citrulline appear to be between three to four grams per day.

L-Tyrosine is a non-essential amino acid that is the precursor to the hormone/neurotransmitter dopamine. Supplementation has been shown to lead to improvement of mood and well-being in people under stress, a common emotion experienced during athletic competition. However, it seems to be unclear if this has a direct relationship to exercise and athletic performance. More research needs to be done before L-Tyrosine can be conclusively called an ergogenic aid, which is anything that an athlete can use to increase energy, performance and recovery.

Taurine is classified as a conditionally essential amino acid with demonstrated antioxidant and potential athletic performance benefits. A meta-analysis of 19 taurine specific studies show potential improvements in VO2max, time to exhaustion, anaerobic performance, reduced muscle damage, electrolyte balance, peak power and recovery. From the analysis, taurine dosages ranging from one to three grams per day appear to be effective.


Nitrosigine, also referred to as ‘inositol stabilized arginine silicate,’ is a patented nitric oxide booster that increases vasodilation (expands blood vessels) allowing for increased skeletal muscle blood flow. This effect results in potential improvements in exercise performance.

Senactiv is a patented plant-based nutrient pharmaceutical designed to promote increased muscle energy expenditure and increased muscular endurance and recovery .

Alpha GPC has been shown to both improve mental and physical performance by increasing endurance performance and growth hormone secretion. The study that conducted this research was a randomized double-blind placebo-controlled crossover design and showed positive outcomes at 200 milligrams of Alpha GPC. The GHOST LEGEND® V2 formulation has a dose of 300 milligrams per serving.


Theobromine is a product isolated from the seeds of a cacao tree. It is included in pre-workout supplements as a vasodilator (blood vessel widener) to increase the blood flow and pump to the muscles. It might also have a small stimulating effect similar to caffeine.

Rauwolfia Root Extract

Rauwolfia root extract contains the chemical stimulant rauwolscine . The research as a potential ergogenic aid is somewhat conflicting and unfortunately there are no clinical studies available to ascertain how safe or unsafe it is as an ingredient.

GHOST pre-workout caffeine

A full serving (two-scoops) of Legend pre-workout contains 250 milligrams of caffeine.

GHOST pre-workout flavors


GHOST is one of the only supplement companies that offers a variety of licensed flavors for their products. For example, their Legend pre-workout powder is available in Sour Patch Kids - Redberry, Swedish Fish, Sonic - Cherry Limeade and Ocean Water, Bubblicious - Strawberry Splash and Cotton Candy, Warheads - Sour Watermelon and GHOST original flavors Peach & Blue Raspberry. It is definitely fun and enjoyable having such a wide array of delicious flavor options available.

How long does it take for GHOST pre-workout to hit?

The supplements label suggests consuming 15-30 minutes before exercise for the maximum stim effect. However, you will likely start feeling the effects within 10 minutes of ingestion.

Does GHOST pre-workout have creatine in it?

No, Legend pre-workout doesn’t contain creatine, but you don’t need creatine in a pre-workout formula. In fact, despite it often being included for convenience in other pre-workout supplements such as Cellucor’s C4 , I find it superior to have a stand-alone  creatine supplement . This is because having a separate creatine supplement allows you to take creatine even on days when you aren’t training and therefore aren’t consuming your pre-workout powder.

Can I take GHOST pre-workout every day?

While it would likely be safe to take GHOST pre-workout everyday there are a few reasons why you might not want to. The first is that pre-workout is only meant to be taken on training days and you should be incorporating rest days into your training regimen. It’s also advised to avoid taking high doses of caffeine on a daily basis to prevent developing a high tolerance.

How long does GHOST pre-workout stay in your system?

Most ingredients in pre-workout can stay in your system anywhere from four to six hours with the exception being caffeine which can remain in your body up to 10 hours depending on the individual. However, you will likely only feel the effects for anywhere between 30 to 90 minutes.

Final Thoughts

All in all, I really like GHOST Legend V2, it's a good pre-workout formula. They have incorporated all of the key ingredients I look for in a pre-workout and at clinically effective dosages. I also actually like the fact that a full serving is two-scoops, this allows consumers to adjust the amount they are taking based on how they are feeling. If you are looking for improved performance, muscle growth and a great pump then I suggest giving GHOST Legend a try. The only thing to consider is the price per serving. Legend is priced at $44.99 for a 25 serving container, however if you are only using single scoops then the product will last you twice as long. If you want to dive deeper into supplements check out our guide on the best pre-workout for women and our ranking of the best protein powders to reach your fitness goals.

Prices are accurate and items in stock as of publish time.

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Ghost Legend Pre-Workout Review: Flashy, But Effective?

Some links in this article are affiliate links, which means we earn from qualifying purchases . Learn more .

Ghost’s flashy packaging, exciting flavor collaborations, and strong social media presence make it hard to resist wanting to buy into the hype.  As such, my colleague Matteo and I, both nutrition coaches and supplement writers (with a high degree of skepticism), put Ghost Legend to the test over several weeks to see if the product deserves attention. 

Key Takeaways

Honest Review Guarantee from FeastGood: Our testing team purchases each product 100% independently and uses the product for several weeks up to several months before writing a review. Learn more about our review process here .

  • Ghost Legend costs $1.50 per serving, which makes it a great value in a market where the average pre-workout costs $1.61 per serving, with some going as high as $3.00 if the ingredients are clinically dosed.
  • Ghost Legend contains clinical doses for the majority of ingredients. Users seeking a significant pump might choose to supplement with additional citrulline, as the dosing is slightly less than what’s provided in other pre-workouts. 
  • Ghost Legend is ideal for individuals seeking decent mental focus without excessive caffeine. It’s also a great option for individuals who enjoy unique flavors, which is a plus since most pre-workouts taste bitter. 

Overall Rating: 4.0 /5


Ghost Legend Pre-Workout

  • Ghost Legend contains clinical doses for the majority of ingredients found in its formula.

Medical Disclaimer: The material presented in this article aims to offer informational insights. It should not be perceived as medical guidance. The views and writings are not designed for diagnosing, preventing, or treating health issues. Always consult with your physician prior to starting any new dietary or supplement routine.

Important Update: Ghost Legend V2 vs V3

Ghost has made several changes to its formula over the years.  

The current version is called “Ghost Legend V3”.  However, it’s not widely available on store shelves in the US yet (I’m not sure why) .  

It’s been rumored that Ghost created V3 in order to have more global appeal.  

This is because one ingredient, Alpha GPC, has some restrictions in Europe, so it was removed from the V3 formula.  The V3 formula now reads “globally compliant” on the Ghost website.  

The version that I tested was V2, which is the one you’ll most likely find on store shelves, and what’s currently available on 

What Is Ghost Legend? 

Ghost Legend

There is a newer formula, called Ghost Legend V3. The tubs do not indicate whether it is V2 or V3, but you can tell based on the ingredients. 

For the most part, Legend V3 has just adjusted its scoop size so that one scoop of V3 is equal to 2 scoops of V2. 

The majority of the ingredients and doses are the same, but the newer formula has removed many of the energy and mental focus ingredients like bitter orange extract, alpha-GPC, taurine, and tyrosine in favor of two patented ingredients called NeuroFactor Coffee Extract and VitaCholine ®.  

You can also tell them apart easily because Ghost Legend V2 comes in a 50-serving size, and V3 comes in 30-servings. 

While I specifically tried V2, I made sure to test a 2-scoop serving so that my version more closely matched the experience that you can expect from a full serving of V3.

Ghost Legend serving scoop

Ghost Legend V2 contains low to moderate levels of caffeine, with a single scoop containing 125mg of caffeine and a 2-scoop providing 250mg. 

This is compared to some pre-workouts on the market that surpass the FDA’s recommended safe upper limit of 400mg of caffeine. 

Patented ingredients (identified by having a ® after their name) have typically undergone clinical research trials proving their effectiveness. This is a reassurance that the ingredients found in your pre-workout are guaranteed to be effective. 

Ghost Legend V2 contains several patented ingredients, including Nitrosigine®, Senactiv®, and AstraGin® (more on those below) . 

Legend is vegan-friendly, gluten-free, soy-free, and sugar-free. 

Ghost frequently does limited edition flavors, but Legend is currently available in Sour Patch Kids® Strawberry Lemonade, Sour Patch Kids® Redberry, Warheads® Sour Watermelon, Sonic® Cherry Lime, Blue Raspberry, and Lemon Crush. 

If you buy Ghost Legend on the Ghost website , you’ll likely be purchasing the V3 version.  If you buy Ghost Legend on or shop at your local supplement store, you’ll likely be purchasing the V2 version. 

Claims vs Reality:  How I Felt After Taking Ghost Legend? 

Ghost Legend Pre-Workout user experience

Going into this review, I really wanted to like this product, because I think there is a lot that the brand does well (I reviewed the Ghost Whey protein here and loved it). 

They reach clinical doses for nearly every single ingredient offering a product that is well-rounded to provide pump, energy, and mental focus 

( Note: If you have the V2 that I am reviewing here, you have to take 2 scoops to get the clinical doses)

I also really like some of the non-product related aspects of the brand, like their packaging and their rewards program. 

For the most part, I enjoyed Ghost Legend. It tasted great and mixed reasonably well. I noticed good energy and mental focus. 

I felt like the pump aspect was lacking slightly, especially after trying some heavy hitters like Pre-Kaged Elite and Pump Serum . 

The one thing that really stands out with this product is the paresthesia (skin tingling) from the beta-alanine. It was so intense and long-lasting that I actually found that it distracted me from my workout. 

I was still feeling tingles through my legs 90 minutes after ingesting the pre-workout. 

For people who love that feeling, this might be a positive attribute of the product. 

For me personally, I felt like I wanted to tear my clothes off in the middle of the gym and I struggled to get through my warm-up stretches.  

I am not sure exactly why this hit me so intensely. I tested the pre-workout predominantly in the mornings on an empty stomach, but that’s how I test my other pre-workouts as well so that shouldn’t make a difference. 

My best guess is that it either has something to do with where Ghost sources the specific type of beta-alanine, or it is an interaction with some of the other ingredients like AstraGin ®, which increases nutrient absorption and perhaps increases the intensity of the skin tingling. 

Ghost Legend Pre-Workout

Ghost Legend is perfect for those seeking mental focus without too much caffeine. It’s also great for flavor enthusiasts, as it offers unique tastes, unlike the typically bitter pre-workouts.

Ghost Legend Ingredients (Per 2 scoops)

Ghost Legend Ingredients

Since Ghost has come out with V3, I have given the doses here per 2-scoop serving of V2, which more closely matches the V3 formula.  As you can see, the only clinical dose not met was citrulline.  

Citrulline is an amino acid that can naturally be found in high concentrations in watermelon. 

It functions as a nitric oxide enhancer, which can ultimately help the body dilate and constrict its blood vessels and improve blood flow to the muscles and heart. 

Taking citrulline before exercise may help delay fatigue , but so far the literature supporting citrulline as a performance-enhancing supplement is inconsistent. Most users take high doses of citrulline for its aesthetic muscle pump effects. 

While more research is needed, so far the optimal dose of citrulline appears to be 6- 8g taken prior to exercise . 

With 4g of citrulline per 2 scoop serving, Ghost Legend falls just shy of a full clinical dose, and users looking for a significant muscle pump might choose to supplement with extra citrulline . 

You might also consider pairing Ghost Legend with 1 scoop of Ghost Pump to achieve a next-level muscle pump.

ghost legend creatine


Beta-alanine is an amino acid that plays a key role in creating carnosine in the body. In fact, supplementing with beta-alanine levels has been shown to increase muscle carnosine levels by anywhere from 15-85%.  

This is important because carnosine acts as a buffer in the body to delay the onset of fatigue, meaning you can exercise at higher intensities for longer periods of time. 

Beta-alanine does come with the side effect of paresthesia, or skin tingling. Some pre-workout users love the sensation because it lets them know that their pre-workout has “kicked in”. Others may find it distracting. 

Beta-alanine should be taken daily over the long term (a period of 2 weeks or greater) to really see its full benefit. Optimal dosing appears to be between 3g and 6g daily for 4-10 weeks , with a maintenance dose of 1.2g daily afterwards. 

With 3.2g of beta-alanine per 2 scoop serving, Ghost Legend supplies enough beta-alanine to meet clinical dose standards. 

If you don’t take your pre-workout every single day, it’s worth considering supplementing with extra beta-alanine on days you aren’t working out  (click for the brand of beta-alanine that I use).

Nitrosigine ® 

Nitrosigine ® is a patented type of arginine that has been specifically engineered to increase nitric oxide and blood flow. As per the Nutrition21 website (which manufactures Nitrosigine®), it has been clinically studied for safety and efficacy in over 30 studies. 

The benefits of Nitrosigine® include enhanced blood flow, mental focus, and increased energy. 

The clinical dose for Nitrosigine® is 1500mg , which is the same amount found in 2 scoops of Ghost Legend. 

Senactiv® is a blend of notoginseng and rosa canina fruit extract which has been shown in clinical trials to support energy production and enhance recovery. 

Much of the research so far has been done on rats or in vitro, but there are some optimistic human interventions to support its claims. 

Senactiv ® is promoted as a key ingredient to enhance endurance, increase energy, and improve recovery. 

The clinical dosage of Senactiv® is 50mg , which you get if you take 2 scoops of Ghost Legend V2. This ingredient was removed in the V3 formula .

Tyrosine is an amino acid that acts as a precursor to dopamine and norepinephrine. As such, it may improve cognitive function after just one single dose. 

When taken before exercise, tyrosine may increase total time to fatigue meaning it delays exhaustion therefore increasing work output. 

That being said, the amount of tyrosine used in clinical trials is between 100-150mg per kg of body weight, which translates to between 7 and 10 grams for a 150lb individual. 

Most pre-workouts use doses between 500mg and 2000mg. Ghost is no exception, with 1000mg per 2-scoop serving. 

While the dose of tyrosine in Ghost doesn’t technically meet clinical dose standards, it’s on par with what is commonly added to pre-workouts and is a dose that has a lot of anecdotal support for increasing mental focus. 

Taurine is an amino acid that can be found naturally in meat, fish, and dairy. 

Tauring plays a key role in energy metabolism as well as glucose and fat regulation. It also has anti-inflammatory and antioxidant properties. 

When taken pre-workout, taurine can increase most aspects of exercise including aerobic performance, strength, power, and recovery. 

There is limited research available on taurine on its own taken pre-workout, but to date, the appropriate dose appears to be 1000mg to 3000mg taken around an hour before exercise. 

Ghost Legend has 1000mg of taurine per 2-scoop serving, meeting clinical dosing standards. 

Alpha-GPC is a precursor to acetylcholine which is a chemical messenger that is vital for muscle control and various brain functions. 

Research has linked acetylcholine to improved memory and improved muscle contractions. 

The theory behind taking Alpha-GPC is that by having more alpha-GPC in the body, you can create more acetylcholine, therefore improving brain power and muscle function. 

Alpha-GPC has been most thoroughly studied in the realm of Alzheimer’s disease , but there is some early potential showing Alpha-GPC as effective for increasing strength and power.  

For exercise output, a dose of 300mg-600mg of alpha-GPC taken 30-60 minutes before exercise appears ideal. 

Ghost Legend V2 contains 300mg of alpha-GPC per 2-scoop serving, meeting clinical dosing standards. This ingredient is removed from Ghost Legend V3.

Caffeine is a compound found naturally in over 60 plants including tea, coffee beans, and cacao pods. 

It acts as a stimulant that speeds up the central nervous system which can increase alertness, positively affect mood, and delay fatigue. 

Taking caffeine before exercise can improve virtually every aspect of exercise including strength, power, aerobic endurance, and HIIT performance .  

Caffeine levels peak within around 30-60 minutes of ingestion, and it has a half-life of around 5 hours. The half-life means that 5 hours after taking the product, half of the caffeine will still be left circulating in your body. 

For instance, if you take 2 scoops of Ghost Legend providing 250mg of caffeine at 5pm, you will still have 125mg of caffeine in your system at 10pm. 

There is no set clinical dosage for caffeine, since the response to caffeine ingestion is very individualized. 

The 250mg found in a 2-scoop serving of Ghost Legend is approximately the same amount as that found in a large (20oz) Dunkin Donuts coffee. 


Theobromine is a stimulant similar to caffeine that is found in kola nuts, tea leaves, and chocolate. 

While it is similar to caffeine, theobromine offers a longer-lasting, more calm energy without the negative side effects like a crash that can come from traditional caffeine. 

Like caffeine, supplementing with theobromine can increase cardiovascular and strength performance, as well as cognitive function . 

There isn’t a ton of research available on theobromine alone taken before exercise, but the highest effective dose appears to be 250mg . 

Ghost Legend contains 100mg of theobromine per 2-scoop serving, enough to support energy and performance without being so high that there is a risk of negative side effects. 

Bitter Orange Extract

Bitter Orange Extract, which you can also find listed as synephrine, is a central nervous system stimulant. 

It is similar in structure to catecholamines (like adrenaline and noradrenaline), which can increase heart rate, blood pressure, muscle strength, and mental alertness . 

The primary benefit associated with taking bitter orange extract is increased energy and fat breakdown. 

For pre-workout performance, the recommended dose of bitter orange extract is 10-53 mg . Ghost Legend contains 60mg per serving, which is a fairly high dose. 

While not inherently harmful, high doses of synephrine have been associated with heart palpitations and chest pain, so if you consider yourself sensitive to stimulants, start with a half-scoop or single-scoop serving of Ghost to assess your personal tolerance. 

Note: Synephrine is banned by the NCAA and shouldn’t be used by any drug-tested athletes. 

AstraGin ® is another patented ingredient containing notoginseng root (the same ingredient found in Senactiv®), and astragalus root. 

AstraGin is formulated to support overall gut health, providing immune support and enhanced nutrient absorption. 

The latter is likely why it’s included in the Ghost Legend formula since it greatly increases the absorption of amino acids like beta-alanine and taurine that are found in Ghost Legend. 

Highlights: What I Like About  Ghost Legend

Ghost Legend Pre-Workout features

Good Taste With Tons of Unique Flavors

Ghost Legend tastes great and comes in a variety of unique flavors like Sonic ® Cherry Lime, Sour Patch Kids® Redberry ®, and Warheads ® Watermelon. They often release limited edition flavors.

Ghost is well-known for doing unique and exciting flavors and collaborations, like a recent Teenage Mutant Ninja Turtles product line which featured flavors like “Turtle Ooze”. 

They also pair with companies like Sour Patch Kids®, Warheads®, and Sonic® to create delicious flavors that are true to the authentic candy taste. 

Clinical Doses for Most Ingredients

When double scooping their V2 formula, or taking a full scoop of Legend V3, Ghost Legend provides clinically effective doses for nearly all of their ingredients. 

The only place that Ghost Legend technically falls short is Citrulline, of which it provides 4g per serving. This is offset slightly by the addition of Nitrosigine ® which also enhances pump and blood flow. 

For users looking for the full pump experience, you can add a scoop of the stimulant-free pump-enhancer called Ghost Pump , or simply supplement with extra L-Citrulline . 

Great Customer Experience

Ghost Legend has aesthetically pleasing packaging, a good customer rewards program, and pays attention to small details like engineering their tubs so that the product scoop is always found at the top. 

Even the scoop has its logo on it. When a brand pays attention to small details and provides a customer experience that is consistent across all products, it makes it easy to want to buy into the brand. 

Drawbacks What I Did Not Like About  Ghost Legend

Artificial food dyes.

Ghost uses artificial food dyes in their products, including FD&C Blue #1. From what I can tell, this coloring is only available in the Blue Raspberry and Sonic® Cherry Lime flavors. The other flavors use beet root powder for color. 

I know that artificial food dyes are not a con for some individuals. The dyes used are FDA-approved and most research indicates that through advances of technology, food dyes have come a long way and don’t pose the same health risks they did in the past. 

There are still some anecdotal claims linking food dyes to increased anxiety and a higher expression of neurodivergent conditions like ADHD. There are also concerns about the toxicity and quality assurance of these dyes. 

Ultimately if this is a concern for you, then you can still try the flavors that don’t use food dyes like Strawberry Lemonade, Lemon Crush, or Warheads ® Sour Watermelon.

Inconsistent Formulas Through Different Online Retailers

Depending on where you order from (e.g. Amazon vs Ghost Lifestyle website) there may be different formulas available.

This isn’t necessarily a con, but it is something to be aware of. Check diligently about which product you are ordering to ensure you are getting the doses and ingredients that you want.

It’s possible that the company is in a transition phase as they move from V2 to V3, and that I was just sent the old formula. 

Extreme Paresthesia

Though Ghost Legend contains the same amount of beta-alanine as most other pre-workouts on the market (3.2g), the skin-tingling side effect was the strongest I have ever felt from a pre-workout. 

In my experience, many people like the skin-tingling side effect since it helps them know that their pre-workout has “kicked in”. 

While I learned to appreciate the beta-alanine tingles, the feeling was so intense and lasted for so long that I felt like it significantly took away from my workout. 

Despite this happening over the course of several weeks every time I took this pre-workout, some people who left reviews on Amazon specifically said that this product doesn’t make them itchy, so this could be an individualized experience.

How Does Ghost Legend Stack Up Against Our Criteria For Pre Workouts

How does ghost legend stack up against our criteria for pre workouts

Our rating: 4/5

While there are products that are less expensive on the market, Ghost Legend provides clinical doses of many ingredients for a price that is below the average market value. This makes Ghost Legend a great value pre-workout. 

The average cost of pre-workout on the market is around $1.61 per serving. Ghost Legend costs $1.50 per serving, just below market value. 

Because Ghost Legend provides clinical doses of beta-alanine, taurine, alpha-GPC, as well as the patented ingredients Astrogin®, Nitrosigine® and Senactiv®, the $1.50 per serving is an excellent value for consumers. 


Our rating: 5/5

With creative flavors and unique collaborations with companies like Sonic® and Sour Patch Kids, Ghost Legend tastes great and has a variety of sweet and sour varieties.

The taste is a bit on the sour side, even for a flavor like Blue Raspberry that should be sweeter tasting. 

Ghost will frequently drop limited edition flavors to keep things fresh and exciting. 


Ghost Legend mixed up relatively easily with only a little bit of residue left behind. 

Very few products on the market dissolve entirely. While there is some slight residue left over after mixing Ghost Legend, it’s not enough to make drinking the product undesirable. 

Ghost Legend uses a blend of energy and mental focus ingredients like caffeine, theanine, and alpha-GPC to deliver a long-lasting energy with a reduced likelihood of experiencing a crash. 

With the addition of bitter orange extract, there is a slightly higher possibility of feeling anxious or jittery with this pre-workout. 

That being said, it provides 250mg of caffeine per serving which is well below the FDA’s recommended safe upper limit of 400mg daily . This is equal to approximately one 20oz coffee, allowing it to be used by a wide range of users. 

Our rating: 2/5

With 4g of L-Citrulline and 1.5g of Nitrosigine, Ghost Legend does contain ingredients to provide a reasonable muscle pump. That being said, the citrulline falls 2g shy of clinical dosing and the product fails to deliver the same level of pump that other pre-workouts do.

In looking through Ghost’s website and the Ghost Legend packaging, it doesn’t really advertise itself as being a pump-focused product. It briefly mentions on the website that it contains premium pump ingredients, but that’s all. 

For users who are really seeking that intense pump, consider supplementing with Ghost Pump instead, or pairing the two products together. 

Our rating: 3/5

Ghost Legend didn’t provide immediately noticeable increases to strength. It did increase overall energy and mental focus though, which allowed me to grind through my last reps and sets to get the most out of my workout. 

In the same way that the Ghost Legend website doesn’t advertise itself as a pump product, it also doesn’t speak to having ingredients to support or increase strength. 

Ghost Legend markets itself as an energy and mental focus product with authentic flavor collaborations, which is where the product really shines.

Who should take ghost legend 

Who Should Take Ghost Legend? 

 Ghost Legend is for: 

  • People who value taste 
  • People who are looking for a good energy and mental focus blend

Who Should Not Take Ghost Legend? 

I would not recommend Ghost Legend for:

  • Anyone sensitive to beta-alanine (who doesn’t like the tingly side effect)
  • Anyone looking to avoid artificial flavors or colors in their products

What Are Other Customers Saying About Ghost Legend? 

Ghost Legend is well-liked globally with a 4.5/5 star rating on Amazon based on over 2300 reviews, stemming from a variety of companies. 

It’s very common for pre-workout reviews to make extreme claims like “This is the best pre-workout I have ever had in my entire life!” or “This is the worst product, it gave me zero energy and zero benefits and tastes like trash”. 

Since Ghost is a brand that is very largely focused on brand loyalty and recognition, I was surprised that the majority of the reviews seemed really level-headed and genuine. 

Customers spoke to the good taste of the product and some did mention the fact that it doesn’t dissolve entirely. 

Most users agreed that Legend offered a good energy without jitters or crash. 

This product had a high percentage of 4 and 5 star reviews, with only 13% of users giving Legend a rating of 3 stars or less. 

As usual, a lot of the negative reviews related to beta-alanine tingles come from customers who are unaware of its common side effect. Others also mentioned delays in shipping or damaged containers arriving. 

While some people did remark that they didn’t like the product, very few people gave reasons why aside from not liking the taste or feeling like they didn’t get a good pump from the product. 

Ghost Legend Alternatives?

Ghost legend all out.

ghost legend creatine

If you are an experienced pre-workout user who is looking for a high-stimulant and clinically-dosed product, Ghost has come out with a more intense version of their pre-workout called Ghost Legend All Out.  

All Out features 400mg of caffeine coming from a combination of two different sources: caffeine anhydrous which is a quick-acting source of caffeine, and zumXR ® which is a delayed-release caffeine. 

This combination will provide an energy that is long-lasting with a reduced likelihood of a crash. 

All Out also has a full, clinical 6g dose of Citrulline, 3.2g of beta-alanine, 2.5g of betaine, and 2g of l-tyrosine. 

This product will deliver a more significant pump, higher energy, and a more noticeable strength and power boost compared to the traditional Ghost Legend formula. 

Ghost Legend All Out comes at a higher price point of $2.75 per serving, and should be reserved for experienced pre-workout users only.

Available in a variety of unique flavors, All Out comes in new collaborations like Bubblicious® Strawberry Blast and Warheads® Sour Green Apple.

ghost legend creatine

For lifters who work out late in the evening and want to avoid stimulants, or people who want to take their pump to the next level consider trying Ghost Pump.

Ghost Pump features a blend of ingredients that support nitric oxide production and improved blood flow and vascularity including citrulline, arginine nitrate,  and Pine Bark. 

It also features some unique ingredients like glutathione and PureWay-C™, two products that provide antioxidant and anti-inflammatory effects respectively. These added ingredients show the potential for preventing muscle fatigue and increasing energy. 

Ghost Pump is available in four flavors: Warheads ® Sour Watermelon, Pineapple, Peach, and unflavored (called “natty”). 

It costs around $1.00 per serving. If you take this product alongside another pre-workout as a pump enhancer, one scoop is fine to bump your pump ingredients up to clinical doses. 

If you are trying to take Ghost Pump as a standalone product, you will want to take 2 scoops to get clinical doses, raising the cost to $2.00 per serving. 

Are There Any Promos or Discounts For Ghost Legend? 

Ghost offers a generous subscribe and save feature, offering a 25% discount on subscriptions. 

You can select your subscription frequency to be every 4, 6, or 8 weeks and you can cancel or change your subscription at any time. 

Amazon also has a subscribe and save feature for Ghost Legend,  where you can save 5% or 10% off of your products, depending on how many overall items you choose for your subscription. 

Ghost has a great loyalty program where you can earn points that can be spent towards supplements or merch. 

You can earn points off of each purchase by typing in codes found inside your product tubs.  

Additional points can be earned through friend referrals, on your birthday, and by earning lifetime points to earn different “tiers”. 

Frequently Asked Questions

Is ghost legend the best pre workout.

Ghost Legend is a decently well-rounded pre-workout with a caffeine level that is low to moderate. This makes it a great option for a wide range of users. It will likely be insufficient for people looking for a significant muscle pump.

Is Ghost Legend Third Party Tested? 

Despite some websites claiming that Ghost is certified safe for athletes, there is no indication on the website or the product container that it is third party tested. 

Is Ghost Legend Good For Weight Loss? 

Ghost Legend on its own is unlikely to contribute to significant weight loss. That being said, it will increase energy output and delay fatigue which can allow you to workout harder and more effectively. This can indirectly support weight loss when combined with a calorie deficit. 

Is Ghost Legend Safe For Women? 

Ghost Legend is safe for women but should be avoided when pregnant or breastfeeding. 

How Much Caffeine Does Ghost Legend Have? 

Ghost Legend V2 contains 125mg of caffeine per scoop. It also contains ingredients that have stimulatory effects like theobromine and bitter orange fruit extract, as well as ingredients to support mental focus. 

Does Ghost Legend Have Creatine? 

Ghost Legend V2 does not contain any creatine. 

How Long Does Ghost Legend Last For? 

The energizing effects of Ghost Legend last for approximately 90 minutes. I found the skin tingling from the beta-alanine to be especially long-lasting in this product, still feeling its effects more than an hour after ingesting the pre-workout. 

Does Ghost Legend Need To Be Cycled? 

Ghost Legend does not need to be cycled. It is recommended not to take the product every day to avoid building up a tolerance to the caffeine and stimulants. If you find you no longer feel the effects from Ghost Legend, we recommend taking a week or two off of caffeine completely to help reset your tolerance level.  

Will Ghost Legend Make Me Jittery?

Ghost Legend does contain a variety of stimulants, including bitter orange extract, which might contribute to increased feelings of anxiety or jitteriness. We recommend starting with a half scoop serving, then one scoop before jumping into the full 2 scoop serving. 

What Flavors Are Available For Ghost Legend? 

Ghost switches up their flavors frequently with unique limited editions. Currently, Ghost Legend is available in Strawberry Lemonade, Redberry, Cherry Limeade, Lemon Crush, Blue Raspberry, and Sour Watermelon. 

Where Is Ghost Legend Made? 

Ghost Legend is made in the USA in a GMP compliant facility. It uses products of domestic and international origin.

What Is Ghost’s Shipping Policy? 

Ghost provides standard (3-5 day) shipping for $9.49 with a standard processing time of 1-2 business days. Within the contiguous US, you can expect your products within 4-7 business days. 

What Is Ghost’s Return Policy? 

Ghost allows product returns within 15 days of purchase on product that is unopened and in its original packaging. You must have the receipt or proof of purchase. Items purchased from third party retailers cannot be accepted for returns. There is no refund on discounted or sale items.

How To Contact Ghost? 

You can reach Ghost customer support through the contact form on their website. 

You can also reach them by phone at 1-844-GHOST88.

Ghost Lifestyle is active across all major social media platforms including Facebook , Twitter , Instagram , Tik Tok , Youtube , Twitch , and Threads . 

Ghost Legend is perfect for those seeking mental focus without too much caffeine. It’s also great for flavor enthusiasts, as it offers unique tastes unlike the typically bitter pre-workouts.

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Gonzalez, Adam M.1; Trexler, Eric T.2. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of Strength and Conditioning Research 34(5):p 1480-1495, May 2020. | DOI: 10.1519/JSC.0000000000003426

Bellinger PM. β-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.

Culbertson, J. Y., Kreider, R. B., Greenwood, M., & Cooke, M. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients, 2(1), 75–98.

Blancquaert L, Everaert I, Derave W. Beta-alanine supplementation, muscle carnosine and exercise performance. Curr Opin Clin Nutr Metab Care. 2015 Jan;18(1):63-70. doi: 10.1097/MCO.0000000000000127. PMID: 25474013.

Rogers, J. M., Gills, J., & Gray, M. (2020). Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adults. Journal of the International Society of Sports Nutrition, 17(1), 12.

Hou CW, Lee SD, Kao CL, Cheng IS, Lin YN, Chuang SJ, Chen CY, Ivy JL, Huang CY, Kuo CH. Improved inflammatory balance of human skeletal muscle during exercise after supplementations of the ginseng-based steroid Rg1. PLoS One. 2015 Jan 24;10(1):e0116387. doi: 10.1371/journal.pone.0116387. PMID: 25617625; PMCID: PMC4305310.

Tumilty, L., Davison, G., Beckmann, M. et al. Oral tyrosine supplementation improves exercise capacity in the heat. Eur J Appl Physiol 111, 2941–2950 (2011).

Kurtz, J.A., VanDusseldorp, T.A., Doyle, J.A. et al. Taurine in sports and exercise. J Int Soc Sports Nutr 18, 39 (2021).

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De Jesus Moreno Moreno M. Cognitive improvement in mild to moderate Alzheimer’s dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial. Clin Ther. 2003 Jan;25(1):178-93. doi: 10.1016/s0149-2918(03)90023-3. PMID: 12637119.

Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.

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Baggott, M.J., Childs, E., Hart, A.B. et al. Psychopharmacology of theobromine in healthy volunteers. Psychopharmacology 228, 109–118 (2013).

Stohs SJ, Preuss HG, Shara M. A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. Int J Med Sci. 2012;9(7):527-38. doi: 10.7150/ijms.4446. Epub 2012 Aug 29. PMID: 22991491; PMCID: PMC3444973.

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About The Author

Jennifer Vibert

Jennifer Vibert is a Certified Strength and Conditioning Specialist, Nutrition Coach, and supplement store manager. She has a Bachelor of Kinesiology with a major in Fitness and Lifestyle and a minor in Psychology from the University of Regina. She is a Certified Nutrition Coach through Precision Nutrition, with a passion for helping clients learn the fundamentals of nutrition and supplementation in order to build healthy, sustainable habits.

Why Trust Our Content

On Staff at , we have Registered Dietitians, coaches with PhDs in Human Nutrition, and internationally ranked athletes who contribute to our editorial process. This includes research, writing, editing, fact-checking, and product testing/reviews. At a bare minimum, all authors must be certified nutrition coaches by either the National Academy of Sports Medicine, International Sport Sciences Association, or Precision Nutrition. Learn more  about our team here .

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If you have any questions or feedback about what you’ve read, you can reach out to us at  [email protected] . We respond to every email within 1 business day.

GHOST Legend Pre-Workout Supplement Review

GHOST Legend Pre-Workout Supplement Review: Pros and Cons

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The GHOST Legend Pre-Workout supplement boasts a powerful formulation that leads with solid doses of caffeine and beta-alanine, not to mention flavors based on licensed treat brands.

How good is it really ?

Are the benefits worth the cost?

Continue reading our review to lean all these answers and more.

GHOST Legend Pre-Workout Supplement Review

GHOST Legend Pre-Workout Supplement—Key Takeaways

  • A formulation filled with great ingredients in dosage amounts backed by science (and made clear by transparent labeling) gives this pre-workout a reputation for excellent results.
  • The price point is on the higher end of the pre-workout supplement price range, especially when you look at the cost per dose.
  • Besides the formulation, GHOST Lifestyle also prioritizes flavor collaborations with major brands—so you can kick off your workout with a supplement that tastes just like your favorite candy or fast food specialty beverage.

GHOST Legend Pre-Workout Supplement Review Score: 41/50

  • Flavor: 9/10

With flavors based on popular licensed candies like Sour Patch Kids and Warheads and beverages from fast-food restaurant Sonic, this is one pre-workout powder you won’t have to force yourself to drink. 

  • Value: 7/10

The cost per dose for GHOST Legend is higher than average for a pre-workout supplement. Although it’s not the most expensive pre-workout on the market, for this price point, we’d like to see more value—namely, the inclusion of creatine and a higher amount of L-citrulline. 

  • Strength of formula: 8.5/10

The formulation of the GHOST Legend Pre-Workout supplement features both caffeine and beta-alanine, two of the three main ingredients we look for, in the ranges we prefer. Although we wish it had slightly more of the third preferred ingredient, L-citrulline, we were impressed with the dosages of other beneficial ingredients and the scientific research the company put into its overall formulation. 

  • Quality of ingredients: 8.5/10

GHOST’s fully transparent labeling practices tell users what’s in their supplement and where it came from. We appreciate the natural caffeine sourced from the Coffea spp. bean and the numerous high-quality patented compounds and supplements used to round out the formulation. 

  • Experience: 8/10 

Most users see the promised effects of taking GHOST Legend Pre-workout, but some reported side effects that were intense enough to distract them from their workouts. 

What Are the Benefits of GHOST Legend Pre-Workout Supplement?

GHOST Legend Pre-Workout supplements claim to give users an increase in energy, focus and “pumps.” The new and improved V2 formulation promises to be “even more legendary” than the original formulation introduced in 2016. 

Does It Actually Work?

GHOST Legend has excellent ratings and reviews, which suggests that, for most users, the supplement delivers on its promises. 

Customer reviews praise the pre-workout supplement’s rapid effects, often kicking in within a matter of minutes. The boost you get from taking GHOST Legend can last for an hour or, for some users, even two hours. 

Many users reported that the pump provided by the pre-workout supplement was intense. In fact, some users found its effects a little too intense, even if they generally have a high caffeine tolerance.

If you’re new to pre-workout supplements in general, you may want to start out with a smaller serving to avoid experiencing a feeling of, as one reviewer put it, “nails going through my skin” and an amount of itching and tingling that distracts you from your workout. 

That said, GHOST Legend has an overwhelmingly favorable reputation. Serious fitness enthusiasts often say it’s better than other pre-workout powders on the market at taking their workout to a whole new level. 

GHOST Legend Pre-Workout Supplement Formulation

The effects of any pre-workout supplement are the sum of its ingredients and the interactions between them. The potential ingredients in a pre-workout formulation are nearly endless, including stimulants, amino acids, vitamins, and extracts of all kinds. 

What’s in a Pre-Workout Supplement?

When we look for a pre-workout supplement, there are three main ingredients we expect to find: 

  • Caffeine , a type of psychoactive stimulant—that is, a substance that acts on the central nervous system to affect the mind as well as the body—that can help boost energy and alertness
  • Beta-alanine , a non-essential amino acid that helps reduce muscle fatigue that occurs with intense exercise 
  • L-citrulline , a non-essential amino acid that helps the body produce nitric oxide to dilate blood vessels for increased blood flow, increasing the function of muscles and reducing feelings of fatigue 

Among the major ingredients that make up pre-workout supplements in general, these three are the most widely studied and scientifically proven to improve physical performance. Other ingredients we like to see in these supplements include: 

  • Creatine , an amino acid that improves energy regeneration so you feel less fatigued during your workouts and gain muscle strength and size while recovering 
  • Dietary extracts like beet root extract and red spinach leaf extract that, like L-citrulline, serve as nitric oxide boosters to improve blood flow and enhance workout performance 

Let’s look at the formulation that makes GHOST Legend Pre-Workout special. 

GHOST Legend Pre-Workout Supplement Ingredients

How does GHOST Legend’s formulation stack up with regard to our big three ingredients? 

  • Caffeine: At 250 mg, the natural caffeine derived from the coffee bean is within the range we’re looking for (200 to 400 mg).
  • L-citrulline: The L-citrulline included in GHOST Legend’s formulation is pure L-citrulline rather than a citrulline malate blend, which we like—and, because it’s vegan fermented, the supplement is also vegan friendly. Still, the 4,000 mg (or 4 g) dosage is lower than the  6 to 8 g strength we prefer to see.  
  • Beta-alanine: At 3,200 mg (3.2 g), the beta-alanine content is within the 2 to 5 g range that impresses us.  

You will also find several other ingredients in the GHOST Legend Pre-Workout supplement, including: 

  • 1,500 mg of Nitrosigine , a trademarked inositol stabilized arginine silicate that has vasodilation effects much like L-citrulline 
  • 1,000 mg of L-Tyrosine , an amino acid that can help your body produce more of the neurotransmitters epinephrine, norepinephrine, and dopamine to enhance your focus and mood
  • 1,000 mg of taurine , an amino acid with anti-inflammatory properties that has been shown to increase endurance and efficiency, particularly in high-intensity exercise 
  • 300 mg of Alpha-GPC (Alpha-Glyceryl Phosphoryl Choline 50%), which raises the level of the neurotransmitter acetylcholine in your body and brain to improve your attention, alertness, and exercise performance 
  • 100 mg of theobromine , an alkaloid compound found in plants such as the cacao plant (from which chocolate is derived) that, according to Healthline , increases blood flow throughout the body and stimulates the heart
  • 50 mg of Senactive , a patented supplement derived from extracts of Panax notoginseng root and Rosa roxburghii fruit that, GHOST Lifestyle claims, helps the body produce energy, enhance endurance, and increase recovery and muscle cell regeneration after a tough workout 
  • 50 mg of AstraGin , a patented compound sourced from extracts of Astragalus membranaceus and Panax notoginseng that is intended to improve your body’s absorption of the other ingredients found in the pre-workout supplement formulation  
  • 1.5 mg of Rauwolfia root extract , sometimes taken as a supplement for purposes that range from improving exercise performance to treating high blood pressure and even cancer, although as WebMD noted, scientists say there is insufficient evidence of the benefits of the ingredient at this time

Under the “other ingredients” section of the GHOST Legend product label are the following ingredients: 

  • Natural and artificial flavor
  • Citric acid
  • Tartaric acid
  • Silicon Dioxide
  • Calcium silicate
  • Xanthan gum
  • Acesulfame potassium 

GHOST Legend’s transparency in labeling makes it easy to see exactly what you’re getting in each two-scoop serving of the pre-workout supplement.

Overall, we’re impressed with the formulation, especially the dosages of caffeine and beta-alanine. While there’s not quite as much of the pure L-citrulline as we would like to see, the inclusion of products like Nitrosigine help boost the product’s overall potential for increasing blood flow. 

What Ingredients Are Missing From GHOST Legend Pre-Workout Supplements?

What we’re missing most in the GHOST Legend Pre-Workout supplement is creatine. While it’s not strictly necessary, it’s a good ingredient to include, especially for a supplement on the higher end of the pre-workout price range. 

GHOST Lifestyle does include creatine monohydrate, in the form of the Creapure brand name, in its  GHOST Size Muscle Builder product, which the company recommends stacking with the Legend Pre-Workout supplement. Unfortunately, having to take the creatine supplement separately doubles the cost of making these supplements part of your routine.  

Who’s It For?

Any fitness enthusiast may benefit from using the GHOST Legend Pre-Workout supplement.

First, though, you should consider how well its effects align with your fitness goals and whether you have any health conditions that would preclude you from taking this supplement. 

Who Should Use GHOST Legend Pre-Workout Supplement?

Given the emphasis on “legendary” pump and power, you might wonder whether this pre-workout supplement by GHOST Lifestyle is suitable for you. 

Factors like the commitment to transparent labeling and the formula change to vegan fermented L-citrulline speak to inclusivity. Although the serving size of two scoops may be a bit much for some users, it’s easy to take a smaller dose (which stretches the value of the supplement further). 

That said, GHOST Legend is a pre-workout supplement developed with muscle-building in mind. Its effects may be more directly relevant to bodybuilders than to those looking to slim down, although its formulation supports big-picture fitness goals of all kinds. 

Who Shouldn’t Use GHOST Legend Pre-Workout Supplement?

Certain people shouldn’t use GHOST Legend or other pre-workout supplements, especially those containing caffeine. These products are only intended for adults and are not considered safe for minors (those under age 18) to take. 

It’s always a good idea to talk to your doctor before starting a new supplement, particularly one that contains a considerable amount of caffeine (which is, after all, a psychoactive drug).

You should be particularly careful if you have any medical conditions, such as diabetes, high blood pressure, or pregnancy, or if you are taking any prescription or over-the-counter medications.

Make sure you speak to your doctor first to determine if this medication is safe for you. 

GHOST Legend Pre-Workout Supplement Flavor Review: How Does It Taste?

What’s interesting about GHOST Legend Pre-Workout supplements flavors is that several are licensed flavors from brands like Sonic, Sour Patch Kids, Swedish Fish, Warheads, and Welch’s. 

The flavors in which the V2 formulation of GHOST Legend Pre-Workout is available include: 

  • Blue Raspberry
  • Sonic Cherry Limeade
  • Sonic Ocean Water
  • Sour Patch Kids Redberry
  • Swedish Fish
  • Warheads Sour Watermelon
  • Welch’s Grape

Unsurprisingly, the best flavors of GHOST Legend, according to customer reviews, appear to be some of the licensed flavors: Sonic Cherry Limeade, Sour Patch Kids Redberry, and Warheads Sour Watermelon. 

Users describe the Sonic Cherry Limeade as at least as good as, if not better than, the real drink sold by the fast-food company Sonic. If you enjoy sour tastes, users say that the Sour Patch Kids Redberry and Warheads Sour Watermelon flavors absolutely taste like the sweet-and-sour candies they’re imitating. 

GHOST Legend Pre-Workout Supplement Price and Buying Options

Purchased directly from the manufacturer’s website, GHOST Legend Pre-Workout currently costs $44.99 for a container of 25 servings. 

Most manufacturers eagerly invite users to save money—in some cases, up to 45%—by subscribing to the product or purchasing larger quantities. Interestingly, GHOST doesn’t do that. 

In lieu of such a discount, regular users can eventually earn free products through the GHOST Loyalty program, which is free to join. It takes 11,000 points to purchase one container of GHOST legend Pre-Workout powder. 

You can also find GHOST Lifestyle products at vitamin and supplement stores and online retailers. Amazon sells a 25-serving container of most flavors of the GHOST Legend Pre-Workout supplement for $42.74. Users who take advantage of Amazon’s Subscribe & Save program can save an additional 5% to 10%. 

Not all containers of pre-workout formula contain equal numbers of servings. One container of GHOST Legend Pre-Workout powder holds just 25 servings, while the average amount of servings per pre-workout container is 30—and some brands, like Insane Labz Psychotic Pre-Workout , include 35 servings per jar. To compare price points more accurately across brands and product lines, we prefer to look at the cost per dose.

Based on the manufacturer’s list price, you’ll pay around $1.80 per dose of the GHOST Legend Pre-Workout supplement. Amazon purchasers save a few cents per serving, with a cost per dose of around $1.71. 

How Does GHOST Legend’s Price Stack Up to Competitors?

It’s well within the range of costs for pre-workout powders, which generally fall between $0.50 and $2.25 (or more) per dose and $14.99 and $64.99 per container. The cost per container is only a few dollars more than the $39.99 average price, but it also includes fewer servings than average (25 compared to 30).

If you look instead at the cost per dose, the average of which amounts to around $1.33, you’ll notice that GHOST Legend is somewhat above average in terms of price point. 

To compare with other pre-workout supplements we have reviewed, GHOST Legend is slightly more expensive per dose than the non-subscriber price of Insane Labz Psychotic Pre-Workout ($1.71) and Bucked Up Pre-Workout ($1.67) and significantly more expensive than REDCON1 TOTAL WAR ($1.43) and Alani Nu ($1.33 for non-subscribers) pre-workout supplements. It’s more than twice the regular price per dose of Mr. HYDE Signature Pre Workout ($0.83). 

GHOST Legend isn’t the most expensive pre-workout supplement on the market, but it is on the more expensive side. The question is, is the product worth it?   

*Prices listed above are accurate as of October 2022 . 

What Are the Side Effects of GHOST Legend Pre-Workout Supplement?

The side effects of GHOST Legend Pre-Workout are similar to those associated with other pre-workout supplements, particularly those containing caffeine and beta-alanine. Those side effects include: 

  • Tingling or itchiness, which in some users may reach an uncomfortable or distracting level, as a normal result of taking beta-alanine
  • Shaking or jitters
  • Rapid heart rate
  • Trouble sleeping 
  • Nausea or upset stomach

Most users who can safely tolerate caffeine experience only minimal, harmless, and temporary side effects, if any. Many reviewers noted that they experienced less of the jitters and similar side effects with this pre-workout compared to others they had taken. 

Starting off by taking a smaller dose may decrease the likelihood of experiencing side effects. If you do experience any major side effects or side effects that don’t subside, stop using the supplement and consult a medical professional if needed. 

GHOST Legend Pre-Workout Supplement Pros and Cons

  • The formulation contains doses of key ingredients, caffeine and beta-alanine, in the ranges we love to see in an effective pre-workout powder. 
  • Many fans rave about the supplement’s effects, calling it “the best pre-workout I’ve had” and “by far my favorite.” 
  • We love that many of the flavors are collaborations with licensed food products instead of generic flavors—and that they capture the taste of the intended flavors so accurately. 
  • At a price point of $1.80 per dose, the cost for this pre-workout powder is above-average—and there’s no subscriber discount available through the manufacturer, as many other brands offer. 
  • While the formulation is on point in many ways, we wish it included creatine instead of selling that ingredient as part of a second, equally expensive supplement, and we’d like to see a higher dose of L-citrulline. 
  • The downside of the higher dose of beta-alanine—equal to what you’d find in REDCON1 TOTAL WAR but more than many pre-workout supplements on the market—is an increase in the itching and tingling sensation of paresthesia. Some users found this sensation a little too intense, and it distracted them from their workout instead of getting them through it. 

If you don’t mind investing a little more money in your pre-workout powder, GHOST Legend is a great option to consider. It’s got higher levels of high-impact ingredients like beta-alanine and a host of patented ingredients for an impressive formula overall. 

However, cost-conscious fitness enthusiasts shouldn’t feel like they’re seriously missing out by skipping this supplement in favor of a more affordable one. There are other pre-workout powders on the market at a significantly lower price point that offer similar results for a fraction of the cost. 

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The Online Home for Strength Sports

Ghost Size Creatine Review — An Endurance-Boosting Supplement?

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Ghost is a pretty interesting supplement company that prefers to call itself a “sports nutrition lifestyle brand,” and as such they sponsor both bodybuilders and DJs and their website includes music playlists, fitness articles, and short documentaries.

Their flagship product is probably their pre-workout known as Legend, but their creatine-based , zero-calorie muscle builder called Size has a lot going for it. It comes in unflavored and Sour Watermelon Warhead®, which they made in collaboration with the candy company. Naturally, that’s the one we decided to try out — read on for our thoughts.

Ghost Size Ingredients

Ghost took an interesting approach to the creatine. A scoop of Size contains 6.05 grams of creatine s : 3.21 of creatine hydrochloride and 2.84 of monohydrate. They say this actually delivers 5 grams of creatine, which could be correct — creatine monohydrate is actually 88 percent creatine by weight, and creatine hydrochloride may have a similar composition.

The other ingredients are 2.5 grams of betaine, 2 grams of beta alanine, 50 milligrams of Astragin®, and 200 milligrams of the antioxidant epicatechin.

The rest of the ingredients in the Sour Watermelon flavor are mostly natural and artificial flavors and sweeteners — including sucralose and acesulfame potassium — some red food dye, xanthan gum, and anti-caking agents.

ghost legend creatine

Ghost Size Benefits & Effectiveness

The creatine, of course, has strong links to power output, muscle endurance, muscle size, and potentially some neurological benefits . Ghost’s CEO Daniel Lourenco told us that he used the two different forms to “balance absorption, solubility, and max efficacy.” There’s not much evidence that hydrochloride absorbs any better than monohydrate, but it does dissolve a lot more easily in water and it can reduce stomach cramps that some people experience when they take regular creatine monohydrate.

Then there’s the betaine, which has some pretty interesting research supporting its use as a means to increase power output . A 2013 study published in the  Journal of the International Society of Sports Nutrition  found that 2.5 grams of it increased work capacity in the bench and two other studies found it led to significant increases in power on the back squat.

ghost legend creatine

The beta alanine has strong link to endurance as well, and it’s well-dosed here at 2 grams (most supplements provide 1.6 grams, which is considered an effective dose). Note that beta alanine can cause a tingling sensation on the skin.

The star of the mix is epicatechin, an antioxidant that’s particularly high in chocolate that Ghost calls a “cutting edge myostatin inhibitor/muscle builder.” There aren’t a lot of human studies, but there is pretty solid evidence that it may help oxygenation to the brain, help nitric oxide production (which could improve endurance), and promote muscle growth. The muscle growth could happen because epicatechin appears to inhibit myostatin, which suppresses muscle growth. This human study found such an effect with two daily doses of 75 milligrams and there are 200 milligrams of it in Ghost Size, so the dose seems to be on point.

AstraGin® is a mixture of the astragalus membranaceus herb and the ginseng root, and it’s here to help all these ingredients absorb. There are some pretty interesting rodent studies and in vitro studies that have shown it may have this effect, perhaps by decreasing inflammation in the digestive tract.

Ghost Size Price

You can pick up 30 servings for $40, so that comes to $1.33 per scoop or 22 cents per gram of creatine. That’s pretty pricy compared to plain old creatine monohydrate, which is usually around 3 to 5 cents per gram, but Size obviously has a lot more in it than creatine monohydrate. As a combination creatine — including hydrochloride — and beta alanine and betaine and epicatechin and Astragin supplement, you might find the price reasonable.

Ghost Size Taste

Sour Watermelon tasted great. That is, if you like sour watermelon-flavored candy, which is exactly what it tastes like. In addition to natural and artificial flavors and the artificial sweeteners sucralose and acesulfame potassium, Size has malic acid, citric acid, and tartaric acid to give it a pleasantly sour taste.

The Takeaway

Besides the relatively high price, the main issues I can see someone having with Size is that it’s not really an “any time” creatine. With all the extra ingredients for boosting power and in particular the beta alanine, which can give a tingling, energetic feeling, it’s probably not something you’d want to take during the work day or before bed. It’s not an “any time” creatine, it’s more of a pre-workout creatine.

But as a pre-workout creatine, I think this is a success. The doses are solid, the research is good, and it tastes great.



  • Extra ingredients may boost power, endurance, and muscle gain
  • Dosages are well supported by research
  • Pricier than regular creatine
  • Not an "anytime" supplement
  • Not 3rd party tested

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About Nick English

Nick is a content producer and journalist with over seven years’ experience reporting on four continents. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science .

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Ghost Legend: The Pre-Workout of Legends – V3 Has Landed!

Ghost Lifestyle entered the sports nutrition industry in 2016 and one of the first products the company released was Ghost Legend , their legendary stimulant-based pre-workout supplement. With an eye-catching label featuring custom graffiti and transparent ingredient listing, that first version took the entire world by storm.

Ghost Legend V3

On May 17, 2023, Ghost Lifestyle launched the third version of the Ghost Legend pre-workout, and this time, it brings more value and more international compliance .

Over the years, Ghost took on numerous groundbreaking flavor collaborations, which started with Sour Warheads but led to Sour Patch Kids , Swedish Fish , Sonic , Bubblicious , and a few athlete collabs.

In Spring 2023, Ghost decided that it’s time for Legend V3 , two years after V2 came out, and it’s now packed with more servings and more value.

Ghost Legend V3: The Latest Legend Pre-Workout

After winning their third -straight PricePlow Brand of the Year award, Ghost Founder/CEO Dan Lourenço joined the PricePlow Podcast to discuss Ghost Lifestyle’s Plans for 2023. Inside, he leaked information about Legend V3, which includes some major changes:

  • Serving size increase from 30 to 25 , bucking the recent “shrinkflation” trend.
  • Ingredient changes , namely the replacement of rauwolfia with NeuroFactor and the removal of Senactiv, taurine, and tyrosine.
  • Global compliance – Legends are worldwide, so Legend has to be too.

250 milligrams natural caffeine in a single-scoop serving

Ghost Lifestyle Logo

Each single-scoop serving of Ghost Legend sports 250 milligrams of naturally -sourced caffeine paired next to a powerhouse pump blend of 4 grams of citrulline and 1.5 grams of Nitrosigine. (*If that’s not enough caffeine for you, check out Legend ALL OUT .)

As always, you can expect absolutely epic flavors from Ghost. Legend V3 begins with a few collab flavors ( Sour Patch Kids Redberry , Sonic Cherry Limeade , and Warheads Sour Watermelon ) as well as homegrown flavors in Blue Raspberry and Lemon Crush .

Let’s get into the ingredient analysis below, but as always, you can sign up for PricePlow’s Ghost news alerts, as we’re certain more flavors and collabs will be on the way:

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Ghost Legend V3 Ingredients

For best results, Ghost recommends mixing one serving (one scoop) of Legend in 6 to 8 ounces of cold water 15 to 30 minutes before exercise. Remember, there’s 250 milligrams of caffeine in a scoop, so you can use less than a full scoop to assess tolerance.

Here’s what one serving of Ghost Legend V3 (14 grams) contains:

L-Citrulline – 4,000 mg

Ghost Legend V3 Ingredients

Since L-citrulline is such a powerful nitric oxide booster, Ghost saw no reason to change the amount in Legend V3. L-citrulline is a non-essential amino acid that’s naturally found in watermelons and many other plants. [1-5] Citrulline is used in pre-workouts because it increases blood flow, oxygen, and nutrient delivery throughout the body by way of increasing nitric oxide. [1]

Not only does L-citrulline boost performance, but it also significantly enhances your ability to get a pump . It’s also featured in Ghost’s stimulant-free pre-workout pump supplement, Ghost Pump .

L-citrulline is involved in the ureagenesis cycle, which is responsible for removing ammonia from the body. High levels of ammonia can negatively impact your body’s ability to generate energy in the form of adenosine triphosphate. [1] Theoretically, greater clearance of ammonia should reduce fatigue.

In order for L-citrulline to carry out its effects, it has to be converted into L-arginine by the kidneys. Afterward, an enzyme called nitric oxide synthase converts the L-arginine into nitric oxide (NO). [6] In response to increased levels of NO, blood vessels vasodilate (expand), [7] allowing blood to flow more efficiently throughout the body. [8]

Ghost Legend V3

Studies have shown that supplementing with 3 to 6 grams of L-citrulline before exercise can: [1,9-14]

  • Significantly boost performance (especially during high-intensity strength and power activities)
  • Reduce the post-exercise rating of perceived exertion
  • Lower blood pressure
  • Decrease muscle soreness / increase recovery
  • Better oxygen uptake
  • ATP (cellular energy) production

Beta-Alanine – 3,200 mg

The mild tingling sensation (known as paresthesia) you’ll feel when you take Legend V3 is attributed to the 3.2 gram dose of beta-alanine . Next to L-citrulline and caffeine, beta-alanine is one of the most common ingredients in pre-workouts. Users especially like it because you can sometimes feel the temporary paresthesia kicking in. However, that’s not the only reason the ingredient is included in pre-workouts.

Beta Alanine

Carnosine helps your body flush lactic acid out of the muscles. Beta alanine helps you get more muscle carnosine content.

Beta-alanine is an amino acid used by our bodies to generate more intramuscular carnosine , a molecule used to buffer lactic acid build-up. [15,16] Lactic acid accumulation is typically responsible for the burning sensation in your muscles during intense exercise, and limiting it can lead to improved endurance.

Research demonstrates that beta-alanine works in this endurance-boosting capacity:

Beta alanine endurance studies

There have been two large meta-analyses on beta-alanine supplementation with respect to athletics (across several sports and activities):

  • The first one published in 2012 used 15 studies, and showed that beta-alanine works great in exercises from 1-4 minutes long. [17]
  • The second one, published in 2016, had far more data to work with — 40 studies — showing that beta alanine promotes better endurance in exercises ranging from 30 seconds to 10 minutes! [18]

Nitrosigine (Inositol Stabilized Arginine Silicate) – 1,500 mg

To increase nitric oxide production even more, Ghost uses 1.5 grams of Nitrosigine on top of those 4 grams of citrulline. Nitrosigine, a patented ingredient from the masterminds at Nutrition21 , [20] has demonstrated potent nitric-oxide boosting properties. It’s made up of three primary ingredients: L-arginine , silica (from potassium silicate ), and inositol , and in research is known as Inositol-Stabilized Arginine Silicate , or ASI .

Nutrition21 Nitrosigine Graphic

Nitrosigine is primarily found in pre-workouts due to its ability to boost nitric oxide levels… but don’t forget about its cognitive-supporting capabilities!

A better form of arginine

Nitrosigine is what the fitness community had always wanted standard L-arginine to be.

As mentioned above, L-citrulline gets converted into L-arginine before it can be used for nitric oxide production. [6] The issue is, standard L-arginine on its own has poor bioavailability. [21-24] Researchers attempted to overcome that with large doses, but that led to GI distress. [25,26]

Nitrosigine presents the better approach.

Nutrition21 was successful in addressing L-arginine’s poor bioavailability by combining it silicate and then adding a small amount of inositol. [20,27] A study from the University of Arkansas found that 1.5 grams of Nitrosigine are just as effective at boosting nitric oxide levels as 8 grams of citrulline malate. [28] Previous in-vitro research also showed it outperforming common NO-boosting ingredients like arginine, citrulline, and agmatine as well. [29]

The clinical dose is 1.5 grams (what we have here in Legend), and it’s been shown to increase blood arginine levels as quickly as 30 minutes after consumption, [30] while lasting as long as six hours. [27] It was shown to boost arterial flow by an incredible 31%! [28]

But it’s not just about pumped-up blood flow to the muscles — there are also nootropic benefits!

Nitrosigine as a nootropic

Nitrosigine 2022 Cognitive Study Infographic

A nitric oxide booster that improves cognition?! Yes – Nutrition21 passed around this helpful infographic after the Nitrosigine cognition study on healthy young adults was published. [31]

Furthermore, studies have shown that Nitrosigine boosts perceived energy levels, focus, and cognitive flexibility. One study showed that it helped prevent cognitive decline after exhausting exercise, [32,33] and in that study, its effects began as quickly as 15 minutes! [32]

More research determined that Nitrosigine can support cognition in healthy humans in a non -exercised state: A study on healthy men showed improved cognitive flexibility , processing speed , and executive functioning . [34,35] and another saw improved memory test performance . [31]

VitaCholine Choline Bitartrate – 500 mg

Choline is a B vitamin that plays many roles, the most important of which is arguably maintenance of cellular membranes . [36] Although your body can make some of it on its own, it’s still considered an essential nutrient because the body can’t make enough to cover its own nutritional requirements.

In the central nervous system (CNS), choline serves as an ingredient in the synthesis of acetylcholine , which we often call the learning neurotransmitter because of its importance in learning and memory consolidation. [37] A rise in acetylcholine levels translates to improved cognition in multiple domains, including balance and coordination. [38,39]

So here, choline is mainly used as a nootropic ingredient to boost focus, although it’s definitely used for more than that.

Natural Caffeine [From Coffee ( Coffea spp.) Bean] – 250 mg

Instead of using a synthetic source of caffeine, such as caffeine anhydrous, starting in Legend V2, Ghost decided to use natural caffeine derived from coffee beans. By switching to natural caffeine, Ghost no longer has to use synthetic sources, which may have questionable origins.

Ghost Legend V3 Christian Guzman

Christian’s using Legend V3 – What flavor will you pick?

Caffeine is the most studied supplement ingredient and has been shown, time and again, to significantly boost both physical and mental performance across various activities. [40,41] Caffeine acts by blocking adenosine from binding to its receptors, which reduces neural activity and results in boosting energy levels. [40,41]

Moreover, caffeine inhibits the enzyme that breaks down cyclic adenosine monophosphate (cAMP), known as phosphodiesterase. [40,41] Greater levels of cAMP help increase ATP production, which also leads to a rise in energy. Studies have shown that caffeine decreases pain perception and promotes fat loss. [40,41]

Anecdotally, natural caffeine is argued to raise energy levels more smoothly than synthetic caffeine anhydrous, although that hasn’t been demonstrated in any known research.

Theobromine – 100 mg

In addition to 250 milligrams of caffeine for boosting energy levels, Legend also has 100 milligrams of theobromine . Theobromine, a bitter alkaloid derived from cacao beans , is commonly found in pre-workouts and fat burners due to its ability to increase energy levels and suppress appetite. [42,43]

Ghost Legend ALL OUT

Experienced and need to step it up even more? Ghost Legend ALL OUT is the strongest Ghost Legend pre-workout supplement ever – with 400mg caffeine blend (with 100mg coming from extended-release) and a dual citrulline stack for all out pumps!

Research shows that theobromine has the same mechanism of action as caffeine, meaning that it’s an inhibitor of both phosphodiesterase and adenosine. [42] Since theobromine has a very similar molecular structure to caffeine, it makes sense that it would have similar effects on the body.

However, some studies suggest that caffeine and theobromine have varying levels of stimulatory effects due to different half-lives. [42] Simply put, it takes longer for the body to metabolize and excrete theobromine than caffeine. Theoretically, the combination of these two ingredients should boost your energy levels and keep them elevated for a longer period of time.

NeuroFactor Coffee ( Coffea arabica ) Fruit extract – 100 mg

NeuroFactor is a standardized coffee fruit extract that can help improve cognitive function and energy levels. It does this by increasing the expression of brain-derived neurotrophic factor (BDNF), which supports the growth, differentiation, and networking of neurons . [44]

Dan Lourenço PricePlow Podcast #4

Dan Lourenço of Ghost Lifestyle joins the PricePlow Podcast for the fourth time in Episode #088 , this time to recap their incredible 2022 and plans for 2023. But look at this ‘fake’ product he got caught drinking during the show! Can we meme it to reality?!

Research shows that in general, the higher your serum BDNF, the better your brain can be expected to work. [45] Consistently-elevated BDNF can protect against neurotoxins and neurodegenerative illness, [45,46] while low BDNF increases your brain’s susceptibility to such illness. [46]

AstraGin ( Panax notoginseng and Astragalus membranaceus ) Root Extracts – 50 mg

Ghost finishes Legend off with AstraGin , a patented ingredient from NuLiv Science made from a proprietary blend of Panax notoginseng and Astragalus membranaceus root extracts. [47-51] It’s used as a bioavailability-enhancer – research has shown the ability of one of its components to promote gut health and improve the uptake of L-arginine. [52]

Ghost Legend V3

Ghost Legend V3 Flavors

Here’s an updated list of all Ghost Legend V3 flavors that are currently available somewhere. The ones highlighted in yellow are the original five available in the May 2023 V3 launch.

Watch Ghost’s “Legends Never Die” Episode

Season 10, Episode 7 of Ghost’s Building The Brand YouTube channel dives into the legend behind Legend:

So where are we now and where have we been? Let’s dig into the details:

Legend V3 vs Legend v2

Let’s recap some of the recent changes:

Servings Increased From 25 to 30

The first big thing to note about the V3 update is that Ghost gives you 30 full servings instead of 25. This is based on feedback from consumers, who indicated they want more value.

Generally, pre-workouts are in 20-25 servings, which is typically a month’s supply (most people don’t train 7 days a week). However, with Ghost Legend… we have a feeling more customers do take it daily, simply because the taste is phenomenal and it provides such excellent energy.


Additionally, a full serving is now available in just one scoop, rather than two. The two-scoop servings and “20/40” splits we sometimes see can get confusing and annoying to readers. We’ve seen a return to single-scoop, single-serving pre-workout supplements, which Ghost had never had.

Ingredient Changes

Ghost V2

  • Senactiv has been removed. It’s a very cool but expensive novel senolytic ingredient, and consumer feedback indicated that most didn’t care about having it in a pre-workout formula, so Ghost decided to save users some money. The other issue with Senactiv is that it’s not globally compliant for use in nutritional supplements.
  • Rauwolfia has been replaced with NeuroFactor . This one probably won’t come as a surprise – rauwolfia is a strong stimulant, and a lot of people experience anxiety and jitters when using it. NeuroFactor, on the other hand, gives a much cleaner type of energy. It upregulates neuroplastic and neurogenic factors instead of adrenergic receptors.
  • First, taurine is sometimes believed to help take the “edge” off of stimulants (taurine interacts with GABA receptors [53] ), which is less of a concern now that rauwolfia is removed.
  • Further, it’s rumored that stacking taurine with caffeine may become non-compliant in certain international markets – no actual confirmation on that, however.
  • Finally, like the next ingredient, it also saves space to keep the same sized tub and enable 30 full servings.
  • Tyrosine has been removed, like taurine, as a way to save money and space for the surge to 30 servings.
  • Alpha GPC has been replaced with VitaCholine – again, for global compliance reasons. Our understanding in 2023 is that Alpha-GPC is “as good as banned” in Europe after new research showing increased risk of atherosclerosis and stroke. [54,55] PricePlow will be covering this in greater detail later on.

Some of this was discussed with Ghost Lifestyle Founder and CEO Dan Lourenço on the PricePlow Podcast — see Episode #088 — Dan Lourenço #4: Ghost Lifestyle’s Plans for 2023 .

What was in Legend V1?

For a trip down memory lane, here’s the original Legend V1 label :

Ghost Legend V1 vs V2

Label Comparison: Ghost Legend V1 vs V2. V1 is on the left, V2 on the right

There have of course been many other collabs along the way. If any are currently available, they’ll be shown in the flavor listings and price comparisons above and below. And remember, if you need more caffeine, there’s always Legend ALL OUT , with 400 milligrams of caffeine.

What’s Next For Ghost?

Ghost Energy Swedish Fish

You can always count on Ghost Energy to have some epic flavors as well

Ghost Legend V3 strikes an interesting departure from some of the trends in the active nutrition space. We’re seeing the opposite of “shrinkflation” here, and users who are looking for an affordable daily driver will be excited to see those extra five servings, helping to prolong their tub. It does, however, come at the expense of a couple of ingredients like taurine and tyrosine that we see in a lot of other pre-workout supplements.

Additionally, the removal of rauwolfia will be a welcome addition to many users who are sensitive to the plant extract, and the move away from Alpha-GPC will not go unnoticed in the industry – you can expect more of this to follow in the coming years (perhaps in Ghost Energy as well).

Ghost’s training stack includes Ghost Pump , Ghost Size , and Ghost Amino (you could also consider Ghost BCAA if you want even more epic flavors) — we’re unsure if any of these will be receiving V3 status, but you know we’ll cover the differences here on PricePlow if that happens.

Until then, subscribe below for more Ghost news, reviews, interviews, and deals from PricePlow. If you want to try Legend V3, use coupon code PRICEPLOW for 20% off!

Ghost Legend V3 Full Label

Note: This article was originally published January 6, 2018 and was updated on March 2, 2021 and May 17, 2023 with major version changes, with minor checkups on September 10, 2023 for the Sour Strips launch.

About the Author: Mike Roberto

Mike Roberto

Mike Roberto is a research scientist and water sports athlete who founded PricePlow. He is an n=1 diet experimenter with extensive experience in supplementation and dietary modification, whose personal expertise stems from several experiments done on himself while sharing lab tests.

Mike's goal is to bridge the gap between nutritional research scientists and non-academics who seek to better their health in a system that has catastrophically failed the public.

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  • Evans, M., Zakaria, N., & Marzuk, M; “An Evaluation of the Effects of Inositol-Stabilized Arginine Silicate (ASI; Nitrosigine) in Preventing the Decline of Cognitive Function Caused by Strenuous Exercise”; International Society of Sports Nutrition 2018 Conference; 2018;
  • Evans, M. et al. July 2020. “Inositol-Stabilized Arginine Silicate Improves Post Exercise Cognitive Function in Recreationally Active, Healthy Males: A Randomized, Double-Blind, Placebo-Controlled Crossover Study.” Journal of Exercise and Nutrition vol. 3,3; ( full-text PDF )
  • Kalman, D., Hewlings, S., Sylla, S., Ojalvo, S., & Komorowski, J; “An evaluation of the effects of inositol-stabilized arginine silicate (ASI; Nitrosigine) on cognitive flexibility”; International Society of Sports Nutrition 2018 Conference; 2018;
  • Sanders LM, Zeisel SH; “Choline: Dietary Requirements and Role in Brain Development;” Nutrition today; 2007;42(4):181-186;
  • Purves D, Augustine GJ, Fitzpatrick D, et al.; “Neuroscience;” 2nd edition. Sunderland (MA): Sinauer Associates; 2001. Acetylcholine.
  • Hasselmo ME; “The role of acetylcholine in learning and memory;”Curr Opin Neurobiol. 2006;16(6):710–715;
  • Jones BE; “From waking to sleeping: neuronal and chemical substrates”. Trends Pharmacol. Sci.; 2005; 26 (11): 578–86;
  • Trexler, E. et al. Sept. 2017. “Effects of Coffee and Caffeine Anhydrous on Strength and Sprint Performance.” European Journal of Sports Science vol. 16,6; 702-10.
  • Grgic, J. et al. Mar. 2018. “Effects of Caffeine Intake on Muscle Strength and Power: A Systematic Review and Meta-Analysis.” Journal of The International Society of Sports Nutrition vol. 15,11.
  • Martínez-Pinilla E. et al. Feb. 2015. “The Relevance of Theobromine for the Beneficial Effects of Cocoa Consumption.” Frontiers of Pharmacology vol. 6:30.
  • Khazan, M. et al. Mar. 2014. “Identification and Determination of Synthetic Pharmaceuticals as Adulterants in Eight Common Herbal Weight Loss Supplements.” Iranian Red Crescent Medical Journal vol. 16,3.
  • Phillips, Cristy. “Brain-Derived Neurotrophic Factor, Depression, and Physical Activity: Making the Neuroplastic Connection.” Neural Plasticity, vol. 2017, 2017, pp. 1–17, 10.1155/2017/7260130;
  • Miranda, Magdalena, et al. “Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain.” Frontiers in Cellular Neuroscience, vol. 13, 7 Aug. 2019, 10.3389/fncel.2019.00363.
  • Reyes-Izquierdo, Tania, et al. “Modulatory Effect of Coffee Fruit Extract on Plasma Levels of Brain-Derived Neurotrophic Factor in Healthy Subjects.” The British Journal of Nutrition, vol. 110, no. 3, 28 Aug. 2013, pp. 420–425, 10.1017/S0007114512005338.
  • Lin, Hang-Ching, et al. “Method for Regulating Nutrient Absorption with Ginsenosides”; United States Patent and Trademark Office; Patent US20090181904A1; July 16, 2009;
  • Lin, Hang-Ching, et al. “Method for Enhancing Nutrient Absorption with Astragalosides”; United States Patent and Trademark Office; Patent US20120196816A1; August 2, 2012;
  • Lin, Hang-Ching, et al. “Method for Enhancing Nutrient Absorption with Astragalosides”; United States Patent and Trademark Office; Patent US20120196817A1; August 2, 2012;
  • Lin, Hang-Ching, et al. “Method for Enhancing Nutrient Absorption with Astragalosides”; United States Patent and Trademark Office; Patent US8197860B2; June 12, 2012;
  • Lin, Hang-Ching, et al. “Compound for enhancing nutrients uptake”; Taiwan Intellectual Property Office; Patent TWI271195B; 28-Dec 2004;
  • Lee SH. et al.; “Astragaloside II promotes intestinal epithelial repair by enhancing L-arginine uptake and activating the mTOR pathway.”; Scientific Reports; 2017;
  • Ochoa-de la Paz, Lenin, et al. “Taurine and GABA Neurotransmitter Receptors, a Relationship with Therapeutic Potential?” Expert Review of Neurotherapeutics, vol. 19, no. 4, 20 Mar. 2019, pp. 289–291, doi:10.1080/14737175.2019.1593827;
  • Lee, Gyeongsil, et al. “Association of L-α Glycerylphosphorylcholine with Subsequent Stroke Risk after 10 Years.” JAMA Network Open, vol. 4, no. 11, 1 Nov. 2021, p. e2136008, doi:10.1001/jamanetworkopen.2021.36008;
  • Wang, Zeneng, et al. “The Nutritional Supplement L-Alpha Glycerylphosphorylcholine Promotes Atherosclerosis.” International Journal of Molecular Sciences, vol. 22, no. 24, 15 Dec. 2021, p. 13477, doi:10.3390/ijms222413477;

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Ghost Pre-Workout Review (2024): Legendary Flavors With Big-Time Energy

By Nick Collias

Expert Verified by Nicole Davis, CPT, PN1-NC

updated June 5, 2023

We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

Ghost Legend pre-workout burst onto the scene in 2016 with a unique combination of high-energy formulations and exclusive flavor partnerships with popular food and candy brands. This is the only pre-workout supplement you can get in Warheads Sour Watermelon, Swedish Fish, Sour Patch Kids, or Welch’s Grape, for example. 

In recent years, Ghost has doubled down on both appeals, adding even more stoke-boosting ingredients and familiar flavors in the Ghost Legend V2 version, released in 2021. This double-headed appeal has made it a favorite of experienced pre-workout users who need to know, “Does it REALLY taste like that?” 

If you’re considering braving this pre-workout’s higher-than-average per-serving price to chase pumps and nostalgia, we’ve got what you need to know in this Ghost pre-workout review. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR also recommends choosing a product that has been third-party tested for quality.

  • Tested With Both Hands on the Bar

Our testers don’t review products simply by reading labels or product pages. The best pre-workout should move you, so they head to the gym!

Our Ghost Legend tester, Jacob Penner, a USA Weightlifting Level 1 Coach, test-drove this pre-workout the old-fashioned way: by taking a full serving in water (no dry-scoopers here) and then hitting the weights. This allowed him to measure its effectiveness based on what’s most important—how it elevated energy for physical training, boosted strength and power, and fights muscular fatigue during grueling workouts. That it happened to taste like Sour Patch Kids was a nice side benefit. 

Ghost Legend Pre-Workout

ghost legend creatine

Product Highlights

  • Pre-workout for energy, focus, and pump
  • Unique flavors based on some childhood favorites, like Welch's Grape and Oreo
  • Gluten-, sugar-, and soy-free
  • Updated version 2 is now vegan

Pros & Cons

  • 100% transparent label
  • 10 flavor options, including collaborations with popular brands
  • Updated vegan formulation
  • Natural caffeine sources
  • Uses artificial flavor
  • Contains sucralose
  • Some reviewers shared the pre-workout made them itchy and jittery

Bottom Line

Ghost Legend pre-workout is a vegan option with naturally sourced caffeine and a wide variety of flavors that are mostly positively reviewed.

  • A Quick Look at the Ghost Pre-Workout

From when it was launched in 2016, Ghost has called itself a lifestyle brand creating the “Ghost lifestyle,” not just a supplement brand. What does this mean? For one, they have put many hours and dollars into their products’ aesthetics, creating labels that feel like a waste to simply hide in a gym bag. More than most supplement brands, they also sell merch, including a full wardrobe of branded apparel and even dog toys (yes, dog toys). 

But a major appeal of Ghost from the get-go has been flavors that bring legitimacy in the form of that little R symbol. 

ghost legend creatine

Any other brand might sell “cookies and cream” whey protein powder , for example, while Ghost sells straight-up Oreos® protein. Your old favorite cherry limeade pre may have a legit formulation, but looks a little tamer when Ghost pulls up with Sonic® Cherry Limeade. You get the idea.

Before You Buy

  • The flavors may take you back to childhood, but certain ingredients make this pre-workout less-than-ideal first-timers—at least at the full two-scoop serving.
  • If you’re not convinced after trying, Ghost offers a 5-day exchange window for open products, and 15 for unopened products.
  • Is Ghost Pre-Workout Worth It?

A 25-serving tub of Legend will run you around $44.99 retail, which is significantly higher than many popular pre-workouts like Cellucor C4 . But that shouldn’t come as a surprise, since the packaging and exclusive flavors definitely announce this as a luxury purchase. 

But it’s not all just a question of appearances. Legend also meets several standards you would expect for a premium pre-workout for serious lifters, such as transparent labeling, patented ingredients, and vegan-friendly, gluten-free formulations.

  • Anyone with 1980s or ‘90s flavor nostalgia
  • Experienced pre-workout users who can handle strong stims
  • Diehard gym-goers who have long, taxing workouts ahead of them

Not recommended for:

  • Pre-workout noobs
  • Users on a tight budget
  • Athletes avoiding artificial flavors or colors
  • Ghost Pre-Workout Specs
  • Experience Using Ghost Pre-Workout 

Ghost offers a number of ways to take its pre-workout: in the traditional scoop-from-a-tub, or single-serving sticks that run around $2.49 a pop. 

It also offers up several flavors in different tiers of intensity. The normal Legend brings 250 milligrams of caffeine, or basically two cups of coffee. This puts it below other “extreme”-level pre-workouts like Woke AF , which has 333 milligrams of caffeine per serving. 

However, Ghost also offers the All-Out Legend variety at 400 milligrams of caffeine per serving, or roughly enough to create a controlled nuclear chain reaction in your brain. 

  • Formulation

Each two-scoop serving of Legend contains a Ghost Smart Energy Blend, and a Ghost Legend blend. 

Ghost Smart Energy comprises nootropic ingredients that can support mental focus. It starts with 250 milligrams of natural caffeine derived from coffee beans, enough to boost energy but potentially cause jitters in some who are more sensitive to caffeine. The company backs it up with an additional 100 milligrams of theobromine, a cocoa-derived compound that works in conjunction with caffeine and was shown in a  February 2015 study 1 in Frontiers of Pharmacology to boost mood and alertness.

Then they triple down by adding rauwolfia vomitoria extract 2 , a powerful stimulant closely related to the somewhat notorious ingredient yohimbine 3 . It also contains a trio of ingredients that have some reputation as potential cognitive enhancers: L-tyrosine 4 , taurine 5 (used in many energy drinks), and alpha-GPC 6 . Penner reported that this combo left him feeling mentally dialed in, not just physically dialed up.  

Our tester, competitive weightlifter and experienced pre-workout user Jacob Penner, reported that this three-headed combo in Ghost made an immediate and powerful impact. 

“I’ve taken 50 to 60 different kinds of pre-workouts, and this is toward the top end in stimulation,” he said. “You won’t be sitting still and relaxing. I wouldn’t say it’s too stimulating, but I definitely feel excitable after taking it. This is definitely one of my new favorites now.” 

ghost pre workout on bench

In the Ghost Legend blend, each serving of Legend also brings 4 grams of L-citrulline to increase blood flow, which is not quite the research-backed dose 7 . Additionally, 3.2 grams of beta-alanine is more than enough to bring that skin-tingling sensation familiar to pre-workout users, and just shy of the research-backed dose 8 for muscular endurance. There’s also 1.5 grams of Nitrosigine 9 , a patented type of arginine, which has been demonstrated by research to increase vasodilation thus increasing blood flow, and .5 grams of Senactiv ginseng extract, which claims to support performance.

Other ingredients include malic acid and other additives, as well as sucralose and acesulfame potassium for sweeteners. 

  • Taste and Solubility 

Penner gave Ghost high-marks for solubility, and noted that it didn’t have any chemical flavors and in fact “didn’t taste like a supplement at all.” 

“The Blue Raspberry Ghost pre-workout is a great flavor,” Penner said. “It tastes like blue raspberry, and is just a little on the sour side. I love it.” The Ghost Sour Patch Kids flavor, on the other hand, was “almost too flavorful” for Penner—perhaps not altogether surprising for a candy that’s designed to push the sweet/sour comfort boundaries. “I typically love sour/sweet things, but this wasn’t for me,” Penner said. 

Jacob’s critique brings up a potential downside to these familiar flavors. While Bubblicious, Sour Patch Kids, and Warheads are easy to tolerate in small chewable bites, translating that flavor into a full 8- to 10-ounce drink can be a wilder ride than you’re ready for. If you have mixed feelings about any of the flavors, consider starting with something tamer, like Blue Raspberry or Sonic Cherry Limeade. 

  • Side Effects

Inexperienced pre-workout users may find the full body-and-brain stimulant onslaught of Legend to be more than they bargained for. Some pre-workout users find rauwolfia and other yohimbine-related extracts to be anxiety-boosting in addition to energy-boosting. This tendency was backed up by a 2010 study in the Annals of Pharmacotherapy 10 , when researchers found that a third of adverse-effects reports related to yohimbine were about anxiety and agitation. 2  

If that’s an issue for you, consider a stimulant-free pre-workout like Onnit Total Strength + Performance, which our team labeled the best caffeine-free pre-workout of 2023. 

Or, if you prefer a pre-workout product that has some caffeine but less overall stimulant blast, consider Transparent Labs Bulk , which contains some of the same cognition-enhancing ingredients as Legend, but only 200 milligrams of caffeine and no rauwolfia. Bulk also contains the amino acid L-theanine, which a review study from January 2017 1 1 found to promote calmness and focus.

After his workout, Penner found that the intense high of Legend was followed by a mild but noteworthy low. “I definitely felt a bit of a crash coming off of this,” he said. “Not a dealbreaker for me, but it was noticeable.”

  • Comparison to Kaged Pre-Kaged 

Kaged Pre-Kaged

Kaged Pre-Kaged Pre-Workout

ghost legend creatine

  • Contains research-backed dosages of key ingredients like caffeine, creatine, and citrulline
  • Informed Sport-certified, meaning it’s been tested for quality assurance and banned substances. 
  • 7 flavors are available
  • Good formulation of research-backed ingredients
  • Label transparency
  • 7 flavors and users overwhelmingly like the taste
  • Big serving size

Kaged Pre-Kaged is expensive, but is formulated with research-backed dosages of key ingredients like caffeine, creatine, beta-alanine, and citrulline.

Ghost Legend and Kaged Pre-Kaged are both elite pre-workouts that come in at an above-average price per serving, so buying them isn’t a decision you’re going to make lightly. 

Aside from all the exclusive flavors Ghost offers, there are a few key differences: Pre-Kaged has slightly higher caffeine content, at 274 milligrams per serving. However, it doesn’t contain any other stimulants, whereas Legend contains both theobromine and rauwolfia root extract. 

Both pre-workouts contain beta-alanine, but Legend’s 3.2 grams is double what Kaged brings (and likely twice as tingly). Pre-Kaged contains more of the pump-enhancing amino acid L-citrulline at 6.5 grams to Legend’s 4 grams. But unlike Pre-Kaged, Legend backs it up 1.5 grams of patented Nitrosigine, a potent nitric oxide booster that a 2020 study in the Journal of the International Society of Sports Nutrition 12 found encouraged muscle pumps and boosted endurance. 4

Both pre-workouts offer solid doses of the cognitive enhancers L-tyrosine and taurine. Pre-Kaged offers some more workout-specific ingredients like betaine anhydrous, creatine HCL, and branched-chain amino acids (BCAAs), if you’re not already getting those from standalone products. Kaged also has high levels of B vitamins and coconut water powder for hydration, neither of which are in Legend. 

At a high level, Legend could be characterized as a “stimulants, focus, and pumps” blend, while Pre-Kaged is a more comprehensive strength/power/energy blend. It’s hard to call one better than the other, but rather, both will speak to the goals and tastes of certain athletes. 

  • Customer Experience 

Ghost offers email support during standard working hours and claims to do their “very best” to respond to emails in 48 hours. They offer returns and exchanges on unopened products delivered within the last 15 days. For opened products, they only offer exchanges, and you must initiate the process within 5 days of delivery. They do not accept returns from third-party retailers like Amazon. 

  • Ordering Ghost Pre-Workout

Ghost Legend pre-workout is easy to order from the Ghost website, where it can be purchased using Paypal, Apple Pay, or the shop app. The company doesn’t offer free shipping, but Legend is widely available in brick-and-mortar retailers like GNC and Vitamin Shoppe. Occasionally, the company has released certain flavors exclusively to GNC, such as Bubblicious Cotton Candy. 

  • Customer Reviews

Ghost Legend has a 4.5 average rating among 1,500 reviews on Amazon. Reviewers uniformly loved the energy-boosting formulation, although many found they preferred certain flavors and found others too intense. Most reviewers noted that it didn’t have a chemical taste. A number of reviewers noted that they liked taking half-doses in a single scoop in addition to the whole-hog double-scoop experience.

a critical review of the ghost pre workout 1

  • Final Verdict of Our Ghost Pre-Workout Review

Ghost checks the big quality boxes for a pre-workout like energy and pumps. But the company’s diehard following is all about its flavors, which offer legit name brand versions of what other companies only try to emulate. 

For that reason alone, if you’re a pre-workout fan, you owe it to yourself to try whatever flavor of Ghost speaks to the child inside you at least once. The company’s single-serving sticks and samples can be a great way to do this if you’re not willing to foot the bill for a full tub. 

  • Ghost Pre-Workout Rating

Ghost Pre-Workout

ghost legend creatine

Ghost reached into the most nostalgic corners of your brain and created a pre-workout with flavors you know by heart, and the energy and pumps you crave.

Product Currency: USD

Product Price: 45

Product In-Stock: InStock

  • Ghost Legend Pre-Workout Review FAQs

Is Ghost a good pre-workout?

Reviewers love Ghost’s full arsenal of energy-boosting ingredients and exclusive flavors. It’s a premium pre-workout for experienced users who are serious about their supps.

Does Ghost pre-workout make you gain weight?

Ghost Legend pre-workout contains next-to-no calories, and contains several ingredients that are common in fat-burning supplements, such as caffeine and rauwolfia vomitoria. If anything, taking this stimulant-packed blend could help the scale go down rather than up. However, if taking Legend helps you finish more intense strength-training workouts and you eat plenty of calories, it could help with muscle growth as well.

What are the side effects of Ghost pre-workout?

Ghost Legend pre-workout is likely to have the same side effects as any pre-workout containing high doses of stimulants, like racing heart rate and possible anxiety. 

One other thing you’re sure to notice: a strong tingling feeling, called paresthesia, on the skin around your neck and ears. That’s from the 3.2 grams of beta-alanine, and while it can be intense, it’s temporary and harmless. Plenty of pre-workout users even find they come to enjoy it over time.  

Does Ghost pre-workout give you a pump?

Ghost Legend pre-workout contains substantial doses of two science-backed pump ingredients: L-citrulline, and Nitrosigine. If you bring the reps, it’ll bring the pump

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

  • Martínez-Pinilla Eva, Oñatibia-Astibia Ainhoa, Franco Rafael. The relevance of theobromine for the beneficial effects of cocoa consumption . Frontiers in Pharmacology. Volume 6, 2015.   
  • WebMD. Rauvolfia Vomitoria . 
  • National Center for Complementary and Integrative Health. Yohimbe . November 2020.
  • Young SN. L-tyrosine to alleviate the effects of stress? J Psychiatry Neurosci. 2007 May;32(3):224. PMID: 17476368; PMCID: PMC1863555.
  • Chen Qi, Li Zheng, Pinho Ricardo A., Gupta Ramesh C., Ugbolue Ukadike C., Thirupathi Anand, Gu Yaodong. The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review . Frontiers in Physiology. Volume 12, 2021. 
  • Parker AG, Byars A, Purpura M, Jäger R. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility . J Int Soc Sports Nutr. 2015 Sep 21;12(Suppl 1):P41. doi: 10.1186/1550-2783-12-S1-P41. PMCID: PMC4595381.
  • Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
  • Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis . Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
  • Rogers JM, Gills J, Gray M. Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adults. J Int Soc Sports Nutr. 2020 Feb 24;17(1):12. doi: 10.1186/s12970-020-00343-y. PMID: 32093766; PMCID: PMC7041093.
  • Kearney T, Tu N, Haller C. Adverse Drug Events Associated with Yohimbine-Containing Products: A Retrospective Review of the California Poison Control System Reported Cases . Annals of Pharmacotherapy. 2010;44(6):1022-1029. doi:10.1345/aph.1P060
  • Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition . Curr Pharm Des. 2017;23(19):2876-2905. doi: 10.2174/1381612823666170105151800. PMID: 28056735.

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Nick Collias

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Fitness Informant

GHOST Size V2 Review: More Than Just A Daily Creatine Supplement

ghost legend creatine




Use code INFORMANT to save 20%

​ Click Here To See Our Price Comparison Table

Overview of GHOST Size V2

GHOST is one of the hottest brands in sports nutrition with leap into beverage, use of quality, branded ingredient and their authentic flavor collabs with the likes of Oreo, Chips Ahoy!, Sour Patch Kids, Swedish Fish...the list goes on. The use of quality, branded ingredients in effect formulas has been our favorite of the brand.

GHOST Size V2 reverts from multiple creatine sources into a single source which we are a fan of. On top of the clinical dosage of BRANDED creatine monohydrates, GHOST includes other key ingredients for performance and body composition. GHOST Size V2 is an upgrade from V2 and is currently one of the best muscle-building powders on the market today that doesn't have to make erroneous claims.

Why You Should Trust Our Reviews

  • EXPERT REVIEW PANEL Our review panel is made up of individuals with many years of experience in the sports nutrition industry, dating back to the early 2000’s. Their tenure gives them knowledge on brands, supplements, ingredients, dosages and more.
  • FULL CONTAINER REVIEWS Unlike the majority of “review” sites on the internet, Fitness Informant reviews every supplement on a full-container basis. What does this mean? It means that a review is not written or recorded until the last serving of that product has been finished. We’ve all had products that were great for the first couple of days, but then lost their effectiveness shortly after. We want to ensure you are getting a full review based on a full product.
  • INGREDIENT EDUCATION We breakdown each ingredient in our reviews to educate you on exactly what the ingredients do, and what is the proper dosage of each ingredient to effectively do what they are intended to do.
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Testing Results and Ratings

We reviewed GHOST Size V2 on five categories. We first start by looking at its ingredient profile. This portion of the review looks at the different ingredients used in the muscle-building supplement, what their intention is and how effectively dosed are each ingredient.

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We then look at effectiveness. An effective muscle-building supplement will use high quality, proven ingredients, at clinically backed dosages.  This is generally an extension of the profile section. The higher quality ingredients used at proper dosages, the more effective the intra-workout supplement will be at prolonging endurance and aiding in muscle recovery.

Then we move into the taste of the different flavors we’ve tried. We grade each flavor separately and average the scores for their overall taste rating. We were able to test out the following flavors: Lime.

Mixability refers to how well the powder mixes in the recommended amount of water using the Official Shaker Cup of Fitness Informant the Ice Shaker .

Finally, we talk about value. Value is the combination of profile, effectiveness, taste and mixability in relation to cost. Another part of value are the competitors and other versions of muscle-building supplement on the market.

Ingredients Profile


If you’re just looking for creatine monohydrate we will be the first to tell you that you can get this in GHOST Size, but you can grab it as a commodity elsewhere for cheaper. What you will get with GHOST Size is a comprehensive muscle-building formula using branded ingredients backed by science and research.

GHOST Size V2 elected to move away from a multi-sourced creatine to a single source, CreaPure Creatine Monohydrate at 5g. We love this change. Creatine Monohydrate is the most well studied, proven ingredient in sports nutrition. It is right there with caffeine. CreaPure touts a 99.9% purity which means at 5g you are actually getting 5g of Creatine. Some of the cheaper creatines from other countries may not be pure. Creatine Monohydrate aids in ATP production and muscle growth.

Beta-Alanine is included at 3.2g, the clinical dosage. Why? Beta-Alanine is an ingredient that should be consumed daily. Having it in GHOST Size makes it very easy to get your daily dose of Beta-Alanine. Don’t worry, you won’t take too much if your pre-workout also has it in it. Beta-Alanine is a lactic acid bufferer and can improve performance in the gym.

GHOST Size also includes BetaPrime at 400mg. This reduces the paresthesia aka tingles, that Beta-Alanine gives you.

Betaine is used at 2,500mg. This is a great dosage of a key ingredient designed to help improve muscular output and recovery.

Epicatechin is used again at 200mg. Some websites and platforms will tout Epicatechin as this miracle muscle-builder, let’s be realistic. Epicatechin is a myostatin inhibitor. Myostatin essentially controls muscle growth not allowing you to get too big. There are contradicting studies on myostatin and epicatechin.

Senactiv is a fascinating ingredient from NuLiv Science. It is used at 50mg. Senactiv essentially helps the body promote more ATP (energy) and output while aiding in muscle recovery by promoting new, healthy cells in the muscle.

AstraGin is used at 50mg to aid in absorption.

Overall, GHOST Size V2 is a really solid formula that hits on output, strength and size (through recovery). If you’re looking for a non-hormonal supplement that uses proven ingredients, GHOST Size V2 does just that.

This is not going to work like a SARM or a pro hormone (we would argue that it works better by not impacting your long-term health). You won’t gain 10lbs of lean mass in 20 days. There are no BS claims associated with GHOST Size. GHOST Size V2 is easy on the stomach and does not lead to the “creatine bloat” that you hear stories about. It is hard to verify if recovery is that much better because your workouts change over time while using GHOST Size. From our experience it seems to aid in output during exercise training. Bicep curls, for example, it was noticeable that more weight and reps could be completed.

Overall if you want something above and beyond a creatine supplement, GHOST Size will help you inch closer to your goals of lean muscle mass and strength. 

Lime : (9.1/10)

We’re a huge fan of lemon/lime flavors. This lime flavor was spot on. It is, in our opinon, the most spot on lime flavor we have had. It is tart like you’d expect from a lime flavored supplement. The notes of lime are very strong.

There are going to be ingredients in this that just do not mix well in water. This means they will float and eventually fall to the bottom of your shaker or glass. This doesn’t deter us from using it, but it does impact mixability score.

We used Official Fitness Informant Shaker Cup, the Ice Shaker , to mix up the powder.

See the video above for the full mixability test.

We love a supplement that includes both creatine monohydrate and beta-alanine. The other ingredients are they neccessary? No, but if you are truely looking to take yiour workouts up a notch then you should consider. This retails for $40 for 30-servings. With code INFORMANT you will save $8 making this $32 for 30-servings so just over $1 a serving. If you buy creatine monohydrate and beta-alanine by itself, you are already close to this price, so why not get both of those ingredients (not too mentioned a branded version of creatine) as well as all the other great stuff in this for only a few dollars more? Seems pretty obvious to us!

Available at these Fitness Informant Approved Retailers

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Ryan Bucki, ISSA-CFT

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Ghost Legend Pre Workout Review: “Underdosed Beta Alanine”

Written by Gudmundur Gudmundsson

| Published on August 6, 2022

| Last updated on November 1, 2022

ghost legend pre-workout

Try this for rapid size, strength, and muscle-building results.

  • Good dose of L-Citrulline and caffeine
  • No fillers or proprietary blend
  • Effective pre-workout formula
  • Under dosed beta-alanine
  • Missing some great pre-workout ingredients
  • Some ingredients do not belong in a pre-workout

Before we get down to the serious detail in this Ghost Legend review, let me put something to you.

You’ve probably already seen the hype .

Ghost is not your standard bodybuilding supplement brand . The usual images of totally shredded guys in the gym are replaced by models, fitness gurus, and Love Island stars posing in front of “on fleek” graffiti walls.

The issue is— can they be taken seriously?

You, know what I’m saying, yeah?

The thing is— pre-workouts are phenomenal supplements . Guys using these performance enhancers have achieved gains that “normal” training alone could never provide—giving them shirt-busting pumps, boundless endurance, and explosive power.

Can the Ghost Legend pre-workout achieve these results?

You’re going to find out.

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This Ghost Legend review exposes the whole gritty story behind this product—explaining what it is, how it works, and most importantly— whether it’s effective.

If you want to discover whether this is a serious supplement for the hardcore gym animal—or one for the snowflake generation—read on!

Ghost Legend Review

Ghost Legend Review

So, let’s start off this Ghost Legend review with a quick look at the product and brand itself.

Ghost Legend is a pre-workout —designed to enhance all aspects of your training— including elevating energy, boosting pumps, increasing endurance, creating focus, and speeding up recovery.

So far—pretty much the same as any standard pre-workout, right?

What’s slightly different is—the company behind it.

Ghost is not your typical supplement manufacturer .

The guys (and girl) behind it concentrated on creating a brand that’s more 21st-century lifestyle oriented than bodybuilding focused . Their mantra is “be seen”—which I’m hoping is intentionally ironic, considering they’re called Ghost.

Listen to this.

Aiming to build a Ghost “fam”—in addition to the 11 supplements, they sell branded baseball caps, camo hoodies, and shakers —you get the idea. What’s more, their website is full of videos of the “crew” doing street stuff and promoting their laid back “vibe”.

Nice, if you like that kind of thing.

The “dope” bros (and sister) behind this product are:

  • Christian Guzman —a fitness entrepreneur and vlogger (naturally).
  • Ally Besse (aka AllyFitFreak)—a 23-year-old uni student studying paleoanthropology (?) who likes “spreading good vibes” (wtf).
  • Rob Lipsett—an Irish YouTuber who appeared on reality TV show Love Island, who is totally “woke” and has the “best life” on Ibiza.

You’re getting the idea now, right?

To be fair, Christian Guzman, the main “face” for Ghost, does have a little pedigree. Back in 2012, he was already creating YouTube videos, providing tips and guidance on weightlifting (they’re pretty good). He now has virtually 1M followers on both YouTube and Instagram.

Many people comment that his weightlifting info is so detailed it verges on the point of being boring —which is kind of underhand praise.

What’s more—he’s pretty business savvy. Guzman has his own apparel brand (Alphalete Athletics) and is the founder of 3D drinks.

Here’s the important question.

Is this pre-workout all image and no substance? Can it possibly be the best pre workout 2019?

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Let’s take a look in this Ghost Legend review at how it apparently works.

How Does Ghost Legend Work?

How Does Ghost Legend Work

Here’s the truth.

For me, this supplement functions pretty much the same as many other common pre-workouts. It would be nice to say in this Ghost Legend review that it has some amazing novel features I’ve never seen before.

It doesn’t.

Yet, it’s not all bad.

What I’m trying to say is this.

If the product can achieve the impressive claims it makes and does it better than other similar supplements—then it deserves some recognition.

Here’s how Ghost say their supplement works.

  • Gives “legendary” pumps —by boosting blood flow to the muscles, increasing volume, muscularity, and power.
  • Boosts endurance —achieved by reducing the buildup of lactic acid and hence preventing muscle fatigue or failure.
  • Increases focus —Ghost Legend includes nootropics which it says enhance concentration—leading to more intense workouts—enabling you to hit the school-books harder, and beat your buddy at FIFA (their claims—not mine).
  • Elevates energy —this pre-workout includes stimulants to increase desire and animal-like vitality.

That’s how this pre-workout, theoretically, functions. Remember, this is a review for Ghost Legend not a Ghost Pump review—a totally different product.

Now, down to the truth.

Join me in exploring the ingredients in the next part of this Ghost Legend review.

Does it have the engine under the hood?

Ghost Legend Ingredients

Ghost Legend Ingredients

You may be part of the Ghost “fam”—but will you be taking your training to unprecedented levels?

Ghost claim that their pre-workout contains twice the amount of the “stuff,” compared to other competing supplements . Above is the Ghost Pre Workout nutrition label—let’s see if that’s the truth, as we check out the ingredients in this Ghost Legend review.

L-Citrulline and Agmatine Sulfate

These are both excellent ingredients to have in a pre-workout—and function in very similar ways.

Both citrulline and agmatine elevate nitric oxide production, which, in turn, increases blood flow to the muscles by dilating the blood vessels. This results in impressive pumps, raised endurance through oxygenation, and faster muscle-building by efficient nutrient delivery . 1 2 3

Here’s my issue.

Firstly, the claim that Ghost Legend contains “2 x” the ingredients compared to other pre-workouts is trash . With a combined total of 4500 mg, that’s less than the 6000 mg often found in the most potent and best pre workout.

Secondly, as agmatine and citrulline work on similar cellular paths—there’s a convincing argument that supplementing with both doesn’t increase the efficacy.


You’ve felt the lactic acid build-up in your muscles during a monster session, right?

This reaction (often due to insufficient oxygen delivery) creates pain, increases fatigue, and can cut your reps short.

Beta-alanine is proven to inhibit this build up —therefore allowing you to lift longer and harder. 4

As you can see from the Ghost Pre Workout nutrition label, there’s 2000 mg of beta-alanine in this pre-workout. It’s a pretty standard dose —which will be effective, although it could be higher. But again, it’s definitely not double what you would find in most supplements.

Caffeine Anhydrous, Caffeine Malate and Taurine

First the (kind of) bad.

With a total combination of 215 mg of caffeine (165 mg anhydrous, 50 mg malate)—it’s certainly not twice the amount of other supplements—some can contain 300-400 mg.

But, that’s not altogether a disadvantage.

Caffeine is a great stimulant and cognitive enhancer —but too much can cause unwanted side effects. In this dose, it’s unlikely to create any issues. What’s more, both malate and taurine have both been shown to alleviate the downsides of caffeine. 5 6

Additionally, studies have shown that 200 mg is all that’s required to improve athletic performance . 7

Alpha-GPC (Alpha-Glyceryl Phosphoryl Choline)

It’s claimed that Alpha-GPC can improve strength, power, and increase mental focus.

Studies have illustrated that even with 200 mg of Alpha-GPC (per day), no improvement in cognitive performance was seen . While research has indicated that it can boost power and strength—this was most effective with doses of 600 mg and above— anything less than 250 mg had no effect at all.

Ghost Legend includes 150 mg —so its effects would appear to be minimal at best. 8 9

Other active ingredients: norvaline, Rhodiola, theobromine, olive leaf extract, NADH (nicotinamide adenine dinucleotide), rauwolfia.

Ghost Legend Ingredients Breakdown

Ghost Legend Ingredients Breakdown

So far in this Ghost Legend review, it appears that the ingredients in this pre-workout are average.

I know what you’re thinking.

What exactly should a potent and effective pre-workout contain—one that would be considered the best pre workout 2019? To make it easy, I’ve listed below the essential ingredients you should be looking for—to take your training off the damn scale.

Let’s see how Ghost Legend racks up:

  • ✓Beta-alanine.
  • ✓Citrulline malate.
  • ✘Betaine anhydrous.
  • ✘L-theanine.
  • ✘Acetyl-L-carnitine.
  • ✘Black pepper extract (Bioperine)
  • ✘L-arginine

Containing only three of the best eight pre-workout ingredients —this Ghost Legend review has shown it’s not one of the best.

Ghost Legend Vs Other Pre Workouts

You’ve already seen in this Ghost Legend review that its ingredients don’t match those included in the best pre workout. But, what if we compared them to other popular products in the performance-enhancing market?

Let’s find out!

I’ve pitted Ghost Legend against four of the bigger names—Ghost Pre Workout vs C4, Ghost Legend vs Lit Pre Workout, Ghost Legend vs Arez Pre Workout, and Ghost Legend vs 4 Gauge.

Ghost Pre Workout vs C4

Comparatively speaking, Ghost Legend just takes the edge here . C4 lacks the citrulline included in Ghost and has a lower dosage of beta-alanine (1.6 g) and caffeine (150 mg).

Ghost Legend vs Lit Pre Workout

Lit pre workout is a clear winner —containing higher doses of beta-alanine (3.2 g), and caffeine (250 mg). It also includes the ATP boosting creatine—although whether this is actually required in a pre-workout is contentious.

Ghost Legend vs Arez Pre Workout

Compared to Arez pre-workout, Ghost Legend appears very average . Arez has more beta-alanine (3.2 mg), caffeine (300 mg), theobromine (100 mg), Rhodiola (150 mg), plus it includes the important betaine, that’s missing from Ghost Legend.

Ghost Legend vs 4 Gauge

It’s a no-contest.

4 Gauge is much more powerful , with a phenomenal 6000 mg of citrulline, 100 mg of Rhodiola, and includes the previously mentioned essential carnitine—lacking in Ghost Legend.

The bottom line.

When compared to other popular pre-workouts in this Ghost Legend review—it falls short —not living up to its claim of containing twice the dosage of its competitors.

Ghost Legend Side Effects

Ghost Legend Side Effects

No Ghost Legend review would be complete without detailing the downsides of taking this pre-workout.

Most side effects witnessed appear to be caused by the caffeine content—although, as it’s in a low dose in Ghost Legend, these side effects are rare.

They can include:

  • Headaches.  10
  • Upset stomach. 11
  • Agitation . 12

Ghost Legend Before After Results

It’s not just my opinion in this Ghost Legend review that’s important—a greater judge of its efficacy is what users are seeing.

As a pre-workout, it should enhance training, endurance, and power. But does it?

Here’s what customers had to say in their own Ghost Legend review.

“ Just the right pick me up before a hard workout.”

“ Wakes me up and gives me the extra boost I need.”

Christopher S

“Tried 2 samples from GNC didn’t feel anything .”

“ It just didn’t give me a pump at all …I got no energy from it.”

“ No real boost in energy , no noticed recovery changes.”

“ Never saw any advantage more than I get from coffee .”

So, It seems that Ghost Legend is simply not powerful enough.

Where to Buy Ghost Legend?

If, after reading this Ghost Legend review, you decide it’s your ideal pre-workout—it’s available from the official Ghost Lifestyle page, GNC, luckyvitamin, and HP Nutrition .

Ghost Legend Review Conclusion

Ghost Legend Review Conclusion

I began this Ghost Legend review asking whether it’s a powerful pre-workout for the hardcore gym animal.

Despite its claims as being severely effective and having twice the potency of its competitors— if anything, it’s weaker.

Important performance-enhancing ingredients are either omitted or underdosed . Ghost Legend’s only plus point being it has sensible levels of caffeine.

Here’s the bottom line in this Ghost Legend review.

If you’re after social media socializing, fancy a branded baseball cap, and want to feel reassured by the vibe from your “squad”— then Ghost Legend is ideal.

If you really want to take your training to the absolute limit and see fast and astounding visible results— take one of the best pre-workouts that contain all the ingredients I listed earlier.

Ghost Legend Review FAQ

“how to take ghost legend”.

Mix one scoop with six to eight ounces of water prior to training.

“How Much Does Ghost Legend Cost?”

Ghost Legend costs $44.99 for a 360-gram tub.

“Is Ghost Legend Safe?”

While safe, it may cause some side effects, such as headaches, nausea, and the “jitters”.

“Where Can You Buy Ghost Legend?”

Ghost Legend is available from the official Ghost Lifestyle website, GNC, luckyvitamin, and HP Nutrition.

“Does Ghost Legend Really Work?”

While some guys see some energy improvements— many more witness no results at all . Online Ghost Legend and Ghost Pump review say much the same.

“Who Is Christian Guzman?”

The “face” behind the Ghost Lifestyle brand. He’s a popular YouTuber, user of Instagram, and fitness entrepreneur.

“Is There a Money-Back Guarantee?”

Ghost will refund 100 percent of your money if you return the product unopened within 15 days of purchase.

“How Long Do You Have to Take Ghost Legend Before Seeing Results?”

Some say they’ve seen results within 30 minutes of initial consumption. Others have used an entire container and seen no improvements in training at all.

“Do They Ship Worldwide?”

Ghost Lifestyle currently only deliver to the US and Canada.

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

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ghost legend creatine

Gudmundur Gudmundsson

Gudmundur Gudmundsson is a fitness writer who has written hundreds of articles for different websites in the fitness niche, including thegymlifestyle, gymflow100, superfitbunny and supplement nerd. He is also a competitive athlete, has been involved in fitness and training for the past 10+ years. He is a self-taught expert who has read thousands of articles and experimented with a variety of different training and diet protocols. Gudmundur has shown that his methods work by experimenting on himself, his transformation is a testament to his knowledge. Where he tried to get as fat as he could and went up to 215 pounds and dropped back to 182 in a couple of months. He also enjoys strength training and has a 500lb deadlift personal record. Gudmundur is a guy that trains to be a strong healthy athlete while staying ripped and being able to have the stamina to run 10 miles without breaking a sweat.

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ghost legend creatine

The Pre-Workout Guru

The number one source for pre-workout supplement information and reviews.

Review: Ghost Legend Pre-Workout

ghost legend creatine

Ghost Legend has become a very popular pre-workout in recent years. It’s one that we’ve tried a few times now and have always enjoyed it. For this week’s testing, we decided to buy a tub and give it a thorough breakdown. As it stands, it’s one of the best tasting pre-workout supplements on the market. But how does the rest of it stack up to the competition?

If you’d like to shop for Ghost Legend pre-workout on Amazon, click here:

Disclaimer: Always consult your primary care physician before starting to take ANY new supplement. Many or all of the products featured here are from our partners who compensate us. This may influence what products we write about. This, however, does not influence our reviews and opinions on these products. Our opinions are our own. You will not pay extra for these products due to our relationship with our partners.

Table of Contents

Ghost Legend Flavor/Drinkability: 5/5

Ghost Legend pre-workout is delicious. End of story. We picked the Sonic Ocean Water flavor this week because we’ve already used their Swedish Fish and Sour Patch Kids flavors and loved them. Sonic Ocean Water was also delicious, as expected. It mixes well, there’s no clumps, no grittiness at the bottom of the cup.

Ghost Legend Ingredient Label: 7/10

ghost legend creatine

There are a lot of “fluff ingredients” in this label that are nice to have but are absolutely not necessary to have. Some of these include Alpha GPC, AstraGin, and Nitrosigine. If you’d like to read more about these ingredients in particular, we’ve put together a list of pre-workout ingredients that can give you a breakdown of what these ingredients are included for. If you’d like to read this guide, click here.

The core ingredients that I’m most concerned with are caffeine, beta alanine, creatine, and citrulline. Ghost Legend lost some points here because they didn’t include any creatine.

The caffeine is dosed at 250mg which is right in the sweet spot for my liking.

The beta alanine is dosed at 3.2 grams which is also a good dose. This amount of beta alanine did give us the itches, but it wasn’t unbearable. If you’re wondering why we care so much about beta alanine, we wrote an article explaining its’ importance. You can read it by clicking here.

Lastly, they dosed the citrulline at 4 grams. This is the lower end of the recommended amount. However, it does meet our requirement of 4-6 grams. We also wrote an article about why citrulline is such a crucial pre-workout ingredient. If you’d like to read that article, you can do so by clicking here.

Ghost Legend Price Per Serving: 5/10

I want to score Ghost Legend a bit higher here, but it really is quite expensive. It’s not completely outside our cap on what we consider to be a reasonable price, but it is very close. Typically, we say that anything under $2/serving is “reasonable”. Anything under $1/serving is excellent. Ghost Legend pre-workout costs $45 for 25 servings, or $1.80 per serving.

The main reason why I scored it so harshly is because it doesn’t include any creatine in the formula. So, I’m going to have to spend extra money to buy creatine. If you want to know why we consider creatine to be such a crucial ingredient, we wrote an article explaining why. If you’d like to read that article, click here.

Ghost Legend Workout Performance : 18/20

This is where Ghost Legend thrives. The best way that I can describe how Ghost Legend makes you feel is it gives you a very unique mental clarity.

The pump on my chest day was very noticeable. I did a short warm up and then focused primarily on flat dumbbell presses. It felt like the world was in slow motion. I could feel such a strong mind-muscle connection on each rep. It enhanced my pump even further. Usually, as I increase the weight on presses, the mind-muscle connection gets worse. However, that didn’t happen this time.

Once again, mind-muscle connection was very noteworthy here. I started with my warmup exercise as cable rows. Just like with chest day, every single rep felt locked in. Usually, if I can set the tone with the first exercise on my back days, the rest of the workout will be good. This back day was very similar. The pump that I had after cable rows was very dense. Barbell rows and a ton of pull-ups followed, and every exercise felt great.

Shoulder Day

I switched it up a little for my shoulder day and instead of starting with shoulder press, I started with lateral raises. I kept the weight light but did a ton of reps and once again, the pump was phenomenal. Once I did get to shoulder presses, I was a little fatigued, but I powered through. I couldn’t use crazy weight here because I was a little tired following the lateral raises. However, front deltoid vascularity looked crazy and the soreness I had in the following days let me know I had a good workout.

I’ve been keeping my arm workouts very simple. I did a ton of barbell curls, skull crushers, and some close-grip bench press. I was notably stronger on my close-grip bench press. I also had such a deep soreness in my biceps after this workout that I had to take a couple extra rest days to recover.

Sometimes, if my pre-workout has too much caffeine, I will feel terrible while training legs. Thankfully, Ghost Legend has the sweet spot of caffeine at 250mg. I had no issues with nausea or headaches. My gym got a new belt squat this week so I spent most of my workout experimenting with it. I still had a great pump and really good soreness for a few days post-workout.

Ghost Legend Post-Workout Crash: 5/5

I didn’t experience any kind of crash. I slept great even after taking it close to bedtime.

Ghost Legend Final Thoughts

Overall, we gave Ghost Legend pre-workout a 40/50 or 4/5 stars. It’s big drawbacks are its price per serving and lack of creatine. However, it is a top performer in the pre-workout realm. We would still recommend it to people looking for a new pre-workout.

If you’d like to shop for your own Ghost Legend pre-workout on Amazon, click here:

Related posts:

  • Review: Total War Pre-Workout By REDCON 1
  • Review: RAW Pump Stimulant Free Pre-Workout
  • Gorilla Mode Nitric Pre-Workout: Long Term Testing Review
  • Thorne Creatine Review: Benefits & Dosage

Fitness Clone

Ghost Size Review – Can This Supplement Help You Build Muscle?

Photo of author

By Leslie Waterson

Reviewed by Juliana Tamayo, MS, RDN - Last Updated May 28, 2020

Ghost Size Review

Some of the links in our articles are from our advertisers.  Learn more about how we make money .

Building muscle is one of the best fitness goals that anyone can never say no to. It might be wise to do so if you are a strength trainer, a bodybuilder, or if you want a more leaned, tone look. No matter what your training for, it’s always a good idea to rely on the usual stapes of muscle-building — intense weight workouts and a protein-packed diet. Sometimes, though, that’s not enough. You might need a little extra “oomph” that you can find in supplements. Can you gain muscle safely? The answer is yes.

Ghost Size is a supplement that will help you build muscle rapidly. It’s a great alternative compared to other options that may contain harmful ingredients that trigger serious side effects. If you are looking for something that will complement your strength training and muscle building exercises, Ghost Size could be exactly what you need as part of your routine.

The only issue? There are so many muscle building supplements out there, such as Animal Stak and Alpha Jym . So, how do you know if Ghost Size is the right supplement for you? We’ll take a closer look at Ghost Size, its ingredients, its claims, and more in this review, so you can decide for yourself.

Ghost Size Supplement

What Is Ghost Size?

Ghost Size is a powdered supplement that contains creatine. You can mix it with your whey protein shake if you are looking for that extra boost in building muscle. This is made from ingredients that trigger little to no side effects. And it’s perfect for any strength trainer or anyone looking to gain some lean muscle. Unlike some supplements, Ghost Size will reveal every ingredient that is contained. If you are looking for a supplement brand that is transparent, Ghost supplements are perhaps the best brand to consider looking into.

Ghost Size with model

Ghost Size Advantages

  • Perfect for gaining muscle
  • Can be mixed with whey protein shakes
  • Great tasting flavors
  • Can help build endurance and stamina
  • A good dose of creating in one scoop
  • Includes a transparent list of ingredients
  • Easy to mix


  • May be a bit expensive compared to some creatine supplements
  • Not tested by any third-party labs

Who Makes Ghost Size?

Ghost Size is part of the line of supplements made by Ghost Lifestyle. The company is based in Henderson, Nevada. Aside from making Ghost Size, the company makes various supplements that are mostly drink mixes. These include but are not limited to Ghost Whey Protein , Ghost Legend Pre Workout , Ghost Amino , Ghost Burn , Ghost Pump , creatine supplements, nitrous oxide mixes, and more. They also sell their own line of apparel and gear for those who go to the gym regularly.

As of today, Ghost Lifestyle continues to create and sell high-quality supplements that have been a huge help for their customers. Most of their customers are strength trainers, endurance trainers, or bodybuilders, among others.

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Ghost Size Ingredients

Ghost Size contains the following ingredients: Full-Yield Creatine (including creatine monohydrate and creatine hydrochloride), betaine , CaroSyn Beta-Alanine, Epicatechin , and AstraGin Extract.

Ghost Size also contains other ingredients; however, they do vary depending on the flavor.

Ghost Size Supplement Facts

How Does Ghost Size Work?

As directed, you use one scoop of Ghost Size and mix it in your whey protein shake. Alternatively, you can mix it with Ghost Legend, which is a pre-workout that you can drink 15 to 30 minutes prior to workout. Either way, you’ll be able to drink a scoop of Ghost Size for the purpose of building some lean muscle. Ghost Size contains creatine, which helps your muscle produce energy when you are lifting. And it will also be helpful in the recovery process after an intense workout.

There are other ingredients in ghost size that are key. For example, betaine is the perfect ingredient when you are looking for a muscle builder that will help you recover from your workouts much faster. Recovery between workouts tends to take longer than normal if you are focusing on intense strength training and muscle building. Plus, you can recover faster so you can be able to get back at it and continue smashing your personal bests and fitness goals.

Aside from betaine, Beta-Alanine is another ingredient that works to help make muscle recovery a lot faster. It will also help you build plenty of strength so that you can lift heavier without the struggle. The heavier you lift, the stronger you are. This is an ingredient that is mostly found in pre-workouts. No wonder why a lot of users mix Ghost Size with their pre-workout. Of course, with a good pre-workout mix, you can prep for heavy, intense lifts that are a must for building muscle and getting stronger.

Epicatechin is another ingredient that is a worthy inclusion in Ghost Size. That’s because it helps prevent any kind of muscle mass loss. The last thing you want to do the opposite of your goals and lose muscle. And it will also inhibit the release of myostatin, a protein that prevents any kind of ridiculous muscle growth. Lastly, the AstraGin is included as a way to quickly absorb the nutrients in your body.

Ghost Size for muscle building

Is Ghost Size Safe?

This contains no soy or any known food allergens. As for side effects, they are usually mild and minimal. They include but are not limited to upset stomach, face tingling, and muscular water retention.

Where To Buy Ghost Size

You can purchase Ghost Size directly on their website or on GNC’s website . On GNC you can purchase a container of 30 servings for just $39.99 . You may also buy it from other online retailers if it’s available. The price may differ compared to the Ghost Lifestyle website.

Ghost Size

Ghost Size: Is It Worth It?

If you are looking for a great way to build muscle, a supplement like Ghost Size might be a good option. Whether you mix it with a protein shake or a pre-workout, it will help you build some serious muscle. Plus, it comes in great flavors as well, so you won’t be drinking anything that will leave you with any bitter tastes in your mouth.

The versatility of Ghost Size is quite impressive since you can drink it before a workout or with a protein shake on your off days. There might be nothing quite like Ghost Size when it comes to a muscle-building supplement.

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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.

  • Muscle glycogen supercompensation is enhanced by prior creatine supplementation
  • Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes
  • Creatine monohydrate in ALS: effects on strength, fatigue, respiratory status and ALSFRS
  • A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder
  • Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
  • Association of choline and betaine levels with cancer incidence and survival: A meta-analysis
  • Effect of Betaine on Reducing Body Fat-A Systematic Review and Meta-Analysis of Randomized Controlled Trials
  • Betaine: a potential agent for the treatment of hepatopathy associated with short bowel syndrome
  • Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise

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Ghost Legend vs. Beyond Raw Lit

September 7, 2018 By Faust Leave a Comment

ghost legend vs. beyond raw lit review

Ghost Legend vs. BEYOND RAW LIT  presents 2 products for people who want maximum physical performance and muscle pumps. Ghost Legend is a legendary hybrid formula which improves your physical and mental performance. GNC BEYOND RAW LIT gives you better endurance and pumps with superior nitric oxide support. But is one better than the other? Let’s find out in this review.

Table of Contents

Supplement Facts Comparison

Formula comparison.

Both Ghost Legend and GNC BEYOND RAW LIT are both premium pre-workout supplements which give you great muscle pump and better physical performance. Ghost Legend  is a great-tasting premium hybrid pre-workout formula which is very transparent with its ingredients, and it is supposed to do:

  • Muscle pump enhancement
  • Physical performance improvement
  • Cognitive health and performance benefits

GNC BEYOND RAW LIT is a flavorful clinically dosed pre-workout formula which is highly concentrated, and it is supposed to do:

  • Improve formula absorption
  • Increase mental alertness
  • Support muscle pump and vasodilation

Ghost Legend vs Beyond Raw Lit – how are the formulas similar?

Ghost Legend and GNC BEYOND RAW LIT are both pre-workout supplements which are beneficial for your body and mind. These supplements contain similar ingredients to achieve the same results:

Both Ghost Legend and GNC BEYOND RAW LIT offer the same form of potassium, beta alanine, caffeine and L-citrulline. However, these pre-workout supplements offer different dosages for these ingredients. In addition, Ghost Legend offers 2 forms of caffeine and 1 form is identical to that of GNC BEYOND RAW LIT.

How are Ghost Legend and GNC BEYOND RAW LIT formulas different?

GNC BEYOND RAW LIT offers a higher dosage for most of its similar ingredients with Ghost Legend, except for L-citrulline. However, Ghost Legend contains more ingredients in its entire formula compared to GNC BEYOND RAW LIT. This is probably the reason why Ghost Legend contains lower dosages for its ingredients compared to GNC BEYOND RAW LIT. Lower dosages for individual ingredients allow Ghost Legend to fit in all of its ingredients in a single serving.

GNC BEYOND RAW LIT provides higher dosages, but fewer ingredients. The forms of ingredients are the same with Ghost Legend. However, Ghost Legend offers 2 forms of caffeine. 1 form is caffeine anhydrous which is identical to the caffeine found in Ghost Legend, while the other one is an advanced form of caffeine with sustained release. Therefore, Ghost Legend provides a better form of caffeine considering that it provides 2 sources of caffeine in its ingredients list.

Segue, these 2 formulas have different ingredients, too.

Ghost Legend has these ingredients, which are not in GNC BEYOND RAW LIT:

  • Agmatine Sulfate
  • Alpha-GPC (Alpha-Glyceryl Phosphoryl Choline 50%)
  • Rhodiola ( Rhodiola rosea ) Root extract
  • Theobromine
  • Olive ( Olea europaea ) Leaf extract (40% Oleuropein)
  • Rauwolfia ( Rauwolfia vomitoria ) Root extract

GNC BEYOND RAW LIT has these ingredients in these dosages and forms, which are not in Ghost Legend:

  • Micronized Creatine (as Creatine Monohydrate)
  • elevATP® (Ancient Peat & Apple Extract)
  • NeuroFactor™ Coffee Fruit Extract
  • Nitrosigine® (Arginine Silicate Inositol)

Both Ghost Legend and Beyond Raw Lit are ranked  #4 and #5 on our Best 5 Pre-Workout Supplements – 2018 Edition .

Which is the better formula?

Ghost Legend contains more ingredients which are very significant for your physical and mental performance. In addition, Ghost Legend contains a good variety of versatile ingredients, too. On the other hand, GNC BEYOND RAW LIT contains premium ingredients for your physical performance and it even contains another popular workout supplement, creatine .

GNC BEYOND RAW LIT contains fewer ingredients compared to Ghost Legend. Physical performance enhancement is the primary goal of GNC BEYOND RAW LIT formula. However, it still contains NeuroFactor™ Coffee Fruit Extract which helps with your exercise focus. GNC BEYOND RAW LIT also helps maintain optimum energy levels during your work out.

Both formulas are quite transparent and they do not hide dosages in proprietary blends. It seems that the ingredient combination of Ghost Legend is superior to that of GNC BEYOND RAW LIT. In addition, the formula of Ghost Legend might have lower dosages, but its ingredients have a synergistic effect. GNC BEYOND RAW LIT is an effective formula for your physical performance, too. However, Ghost Legend is just more beneficial for your body and mind.

Quality Comparison

Ghost Legend contains plenty of ingredients. However, though effective, only a few of its ingredients are of notable quality. On the other hand, GNC BEYOND RAW LIT contains several branded ingredients and a lot of pointless junk in its powder. There are plenty of synthetic ingredients which don’t really help with absorption and flavor. Both formulas contain stimulants to keep you energetic during your work out. But, Ghost Legend contains 2 forms of caffeine for sustained caffeine release. The overall formula of Ghost Legend is of higher quality than GNC BEYOND RAW LIT, despite its potential allergen content, because of fewer supplement additives and variety of high quality ingredients.

Price Comparison

These prices are from Amazon in 2018. If you want to shop for a better deal elsewhere and save a few dollars, you can also buy these formulas from other locations such as your local retail store, GNC and which may or may not have better prices for either of these formulas.

GNC BEYOND RAW LIT is cheaper than Ghost Legend due to its fewer ingredients. However, GNC BEYOND RAW LIT contains more branded ingredients compared to Ghost Legend. Therefore, it doesn’t sacrifice quality to be the cheaper ingredient. The only compromise that GNC BEYOND RAW LIT had was that it contains a fewer variety of ingredients compared Ghost Legend. GNC BEYOND RAW LIT is able to deliver good benefits which are expected in a pre-workout supplement, so it might be worth the savings.

  • In terms of pricing, GNC BEYOND RAW LIT  is cheaper than Ghost Legend.  However, it contains fewer ingredients and less nootropics for your exercise focus. If you just want good physical performance, better blood circulation and some creatine , GNC BEYOND RAW LIT might be enough for you.

Ghost Legend vs. Beyond Raw Lit – Which is Better?

Ghost Legend vs. Beyond Raw Lit is a good matchup, but the LEGEND lives on. Its formula is not only beneficial for your body, but also for your mind. You might even save a few dollars of you opt for Ghost Legend since you might not need nootropic supplements anymore, while taking it. The superior ingredient combination of Ghost Legend helps you maintain optimum cognitive performance, too.

In addition, the formula of Ghost Legend contains an adaptogen which help you cope up with stress. GNC BEYOND RAW LIT is a good formula for your physical performance, but it lacks ingredients for better mental performance and focus. The quality of GNC BEYOND RAW LIT was affected by too much supplement additives that it contains which are unnecessary.

Even though GNC BEYOND RAW LIT is cheaper than Ghost Legend, it also delivers fewer health benefits when compared to Ghost Legend.

Ghost Legend vs. BEYOND RAW LIT Overall Winner:

Ghost legend.

Ghost Legend Review

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GHOST Legend V2 Pre-Workout Energy Powder, Peach - 25 Servings - Caffeine, L-Citrulline, & Beta Alanine Blend for Energy Focus & Pumps - Free of Soy, Sugar & Gluten, Vegan

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GHOST Legend V2 Pre-Workout Energy Powder, Peach - 25 Servings - Caffeine, L-Citrulline, & Beta Alanine Blend for Energy Focus & Pumps - Free of Soy, Sugar & Gluten, Vegan

About this item.

  • Legendary Pre-Workout: GHOST LEGEND pre-workout combines a standout energy & focus formula with premium pump ingredients to get you feeling like a legend whenever you need it most. Peach flavor. 2 scoops per serving. 25 servings per container.
  • Vegan-Friendly Pump: GHOST LEGEND is formulated with L-Citrulline, one of the best pump ingredients on the market today. Pure L-Citrulline delivers even better pumps without the potential stomach discomfort…and since it’s vegan-fermented, GHOST LEGEND is Vegan Friendly!*
  • Epic Ingredients: Made with ingredients including Beta-Alanine, Nitrosigine, and Senactiv, this formula can offer some serious energy, pump, and focus benefits.
  • Total Transparency: All GHOST products feature a transparent label that fully discloses the dose of each active ingredient. Zero proprietary blends means you know what you’re getting in each and every scoop. GHOST LEGEND is soy-free, gluten-free, and sugar-free.
  • BE SEEN: As a premium active lifestyle brand, GHOST is powering and empowering users to BE SEEN beyond the walls of the gym. The name GHOST and mantra “BE SEEN” come from that feeling of being behind the scenes and wanting to be heard, waiting to make an impact. We’re all ghosts. This is our time.

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Gainer Para Casein Nitro Why Workout Preina Power,Best Fruity Health Platinum Sugar Mix Fuel EBT

Product details

  • Package Dimensions ‏ : ‎ 4.88 x 4.13 x 4.06 inches; 14.57 Ounces
  • Date First Available ‏ : ‎ April 7, 2022
  • Manufacturer ‏ : ‎ GHOST
  • ASIN ‏ : ‎ B09XHG3BTL
  • #557 in Sports Nutrition Pre-Workout Powders

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Everything Dodge Fans Should Know About The 1970 Challenger 'Black Ghost'

T he streets of metropolitan Detroit first started getting tormented by a ghost in the spring of 1970. Sometimes, this specter mysteriously appeared on Telegraph Road. Occasionally, it would pop up on Woodward Avenue or Stecker Street. The pattern was never the same.

As it turns out, this wasn't an apparition from the spirit world but a black 1970 Challenger R/T SE built at the nearby Hamtramck Assembly Plant (aka Dodge Main) that quickly became known as The Black Ghost. It would suddenly appear out of nowhere, win an illegal street race or two, then vanish again back into the mist just as quickly as it had appeared -- sometimes for weeks or months. Again, there was no discernable pattern regarding the when, where, or why.

The Black Ghost was hard to miss because it was one of only 23 Hemi Challenger R/T Special Editions (SE) ever produced. And of those, only the Ghost had the Gator Grain roof. Not only that, but this black beauty had a white bumblebee racing stripe wrapping the tail, making it perhaps one of the rarest Mopars you might never see in person .

The hauntings continued until 1975, allegedly never losing a race nor ever being caught by the police. What's more, no one had a clue as to who the driver was or whence it came. Then, without warning, it stopped showing up and was never seen in the Motor City again.

Needless to say, a true muscle-powered urban legend was born.

Read more: How To Clean Your Car's Engine Bay: A Step-By-Step Guide

Driven By A Street Racing Motorcycle Cop

That story lived on in muscle car enthusiast groups and underground outlaw street racing circles for forty-one years, with nary a single new piece of evidence ever coming to light about the legend. So, as man is wont to do, he filled that void with all kinds of fanciful conspiracy theories and colorful "facts" that added to or took away from the original ballad of the Black Ghost.

Then, in 2016, the car resurfaced after a vanishing act that had lasted four decades, and a man named Gregory Qualls stepped from the shadows to tell a tale that set everyone straight. Gregory Qualls is the son of Detroit motorcycle police officer Godfrey Qualls, who gave the car to him before passing away on Christmas Eve in 2015 at the age of 73.

As the story goes, Godfrey Qualls ordered the R/T SE in 1969 directly from the Hamtramck Assembly Plant (now called Factory ZERO , home of its all-electric vehicle production) through Raynal Brothers Dodge on Chalmers Avenue in Detroit. Not only was it the Special Edition, but it came with the premium trim package and the top-of-the-line driveline, making this one of the highest optioned '70 Challengers R/T SEs in existence.

Mechanical specs on the Black Ghost include a dual 4-barrel 426 Hemi engine and A34 Super Track Pack (A833 Hemi 4-speed and 4.10 Sure Grip Dana 60 differential). However, something was missing when he went to pick it up from the dealer.

The Ghost In The Machine

Godfrey Qualls -- who had served as a paratrooper in the Army's 82nd Airborne Division (and received a Purple Heart) -- had ordered it with a Shaker hood, yet it was not on the Challenger. He was so incensed by the mistake that he threatened to sue Raynal Brothers Dodge and Chrysler if they didn't rectify the situation. Qualls eventually got the hood but never installed it on the Ghost, as if it needed that one more thing to win.

Those in the know claim it's the only R/T SE (Special Edition) to have triple-black décor with the aforementioned factory-installed V1G Gator Grain vinyl roof and factory-painted V9W white bumblebee stripe. Since it was an SE, it had special badging, a smaller rear window, and premium outside chrome highlights.

Other features included a C16 floor console with Hurst Pistol Grip, J45 hood pins, a S83 Rim-Blow steering wheel, premium R35 multiplex AM/FM stereo with dual rear speakers, SE-component overhead console, N85 tachometer in the Rallye dash, full tinted glass, premium Houndstooth H5X9 seating, and rear defogger. The grand total came to $5,300.

The tinted glass undoubtedly helped Godfrey remain anonymous all those years, which was imperative since he was, after all, a cop who couldn't afford to be caught (or found out) as, in all likelihood, he would have lost his job. According to the story, Godfrey never raced the Ghost again after '76. At some point, he added a trailer hitch to tow his motorcycles (i.e., Nortons, BMW, Harley).

Only One Black Ghost

The car sat in the garage -- up on blocks and under blankets -- for several years until Godfrey's son Gregory Qualls decided to get it running again. The engine was never rebuilt and never needed a new clutch. However, he rebuilt the brake booster and carburetors and installed a new radiator, clutch fan, and master cylinder. He (obviously) replaced all the fluids, belts, and hoses and put on a new set of tires.

In 2017, he took the Black Ghost to the Muscle Car and Corvette Nationals. The following summer, he took it to the Chrysler Nationals at Carlisle and won the Historic Vehicle Association's National Automotive Heritage Award. In 2020, it was added to the National Historic Vehicle Register. 

This historic Mopar was honored as one of the seven Dodge Last Call limited editions (the Challenger SRT Hellcat Redeye Widebody Black Ghost) - and the only one inspired by a specific and privately owned Dodge.

In May 2023, it was taken to Mecum's Indy auction held at the Indiana State Fairgrounds. It had never been rebuilt. All the equipment was original to its construction with correct-to-OE replacement exhaust and radiator. The brake system blueprinting was thought to be the only real change from the driveline's initial installation.

While a white  1970 Dodge Challenger R/T 440 Magnum made it to the movies , as Mecum said, "There is only one Black Ghost." It's an urban legend that turned out to be fact and sold for a staggering $1,072,500 (after fees).

Read the original article on SlashGear .

1970 Dodge Challenger R/T SE



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  6. Ghost Legend Pre-Workout Review

    Pros Comes with a transparent label and does not hide its ingredients behind a proprietary blend. Delivers a large dose of beta-alanine and l-citrulline for sustained energy. Contains ingredients for better muscle pumps and improved focus. Delicious flavors. Cons Moderate caffeine dose. Relatively expensive.

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    Ghost took an interesting approach to the creatine. A scoop of Size contains 6.05 grams of creatine s: 3.21 of creatine hydrochloride and 2.84 of monohydrate.

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    Ghost SIZE is a novel spin on the traditional creatine supplement that furthers the ergogenic benefits of the delicious-tasting Legend Pre Workout. It provides clinical dosages of several muscle-building and performance-enhancing ingredients including creatine, betaine, beta alanine (tingle-reduced!), and more.

  12. Ghost Legend: The Pre-Workout of Legends

    Ghost Lifestyle entered the sports nutrition industry in 2016 and one of the first products the company released was Ghost Legend, their legendary stimulant-based pre-workout supplement. With an eye-catching label featuring custom graffiti and transparent ingredient listing, that first version took the entire world by storm.

  13. Ghost Supplement Store

    SUPPLEMENTS. Filters +. Limited Time Only. GHOST® HIGH PROTEIN HOT COCOA MIX protein • Milk Chocolate $29.99 8500 PTS. Limited Time Only. GHOST® HIGH PROTEIN HOT COCOA MIX protein • Chocolate Peppermint $29.99 8500 PTS. Limited Time Only. GHOST® HIGH PROTEIN HOT COCOA MIX protein • Milk Chocolate $14.99 4500 PTS. Limited Time Only.

  14. Upcoming Ghost Size V2 moving to CreaPure creatine monohydrate

    It is going to have a full 5g of creatine from CreaPure creatine monohydrate, not 2.5g each of monohydrate and HCl. The original lifestyle supplement company has confirmed Senactiv, originally Actigin, is also being added, to further support muscle strength and size.

  15. Ghost Pre-Workout Review (2024)

    Ghost offers a number of ways to take its pre-workout: in the traditional scoop-from-a-tub, or single-serving sticks that run around $2.49 a pop. It also offers up several flavors in different tiers of intensity. The normal Legend brings 250 milligrams of caffeine, or basically two cups of coffee.

  16. GHOST Size V2 Review (2021 Update) Read This BEFORE Buying

    GHOST Size V2 elected to move away from a multi-sourced creatine to a single source, CreaPure Creatine Monohydrate at 5g. We love this change. Creatine Monohydrate is the most well studied, proven ingredient in sports nutrition. It is right there with caffeine. CreaPure touts a 99.9% purity which means at 5g you are actually getting 5g of Creatine.

  17. Ghost Legend Pre Workout Review: "Underdosed Beta Alanine"

    | Last updated on November 1, 2022 Fact Checked Ghost Legend ranks 28th-29th out of 125 pre-workouts see full list here. Pros Best For Bulking Best Bulking Stack For Muscle Growth 4.9 Try this for rapid size, strength, and muscle-building results. Learn more Read My Review Good dose of L-Citrulline and caffeine No fillers or proprietary blend

  18. Review: Ghost Legend Pre-Workout

    Ghost Legend Post-Workout Crash: 5/5. I didn't experience any kind of crash. I slept great even after taking it close to bedtime. Ghost Legend Final Thoughts. Overall, we gave Ghost Legend pre-workout a 40/50 or 4/5 stars. It's big drawbacks are its price per serving and lack of creatine. However, it is a top performer in the pre-workout realm.

  19. Ghost Size Review

    Alternatively, you can mix it with Ghost Legend, which is a pre-workout that you can drink 15 to 30 minutes prior to workout. Either way, you'll be able to drink a scoop of Ghost Size for the purpose of building some lean muscle. Ghost Size contains creatine, which helps your muscle produce energy when you are lifting.

  20. Ghost® Size

    Purest, highest-grade, clinically dosed, packed to the nines, transparent AF, muscle builder conceived to make gains faster than photoshop. Stack with GHOST LEGEND® or WHEY for added gains/more life.GHOST® Full Disclosure Label5G of Creapure®2.5G Betaine3.2G Beta-Alanine200MG Epicatechin50MG Senactiv®50MG Astragin®GHOST® SIZE V2 is finally here... and it's worth the wait.More Science.

  21. Ghost Legend Welch's Grape & Kaged Creatine HCI Pre-Workout Ritual

    Ghost Legen Welch's Grape- Creatine HCI- Bottle- Legend V2 Pre-Worko...

  22. Ghost Legend vs. Beyond Raw Lit

    GNC BEYOND RAW LIT provides higher dosages, but fewer ingredients. The forms of ingredients are the same with Ghost Legend. However, Ghost Legend offers 2 forms of caffeine. 1 form is caffeine anhydrous which is identical to the caffeine found in Ghost Legend, while the other one is an advanced form of caffeine with sustained release.

  23. Ghost® Size

    Purest, highest-grade, clinically dosed, packed to the nines, transparent AF, muscle builder conceived to make gains faster than photoshop. Stack with GHOST LEGEND® or WHEY for added gains/more life.GHOST® Full Disclosure Label5G of Creapure®2.5G Betaine3.2G Beta-Alanine200MG Epicatechin50MG Senactiv®50MG Astragin®GHOST® SIZE V2 is finally here... and it's worth the wait.More Science.

  24. GHOST Legend V2 Pre-Workout Energy Powder, Peach

    Buy GHOST Legend V2 Pre-Workout Energy Powder, Peach - 25 Servings - Caffeine, L-Citrulline, & Beta Alanine Blend for Energy Focus & Pumps ... L-Citrulline, Creatine, GlycerPump™, L-Tyrosine, Agmatine, Kanna, N-Phenethyl Dimethylamine Citrate - 574 Grams (Bombsicle) 4.2 out of 5 stars ...

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    Ghost of Tsushima: Legends still has an active player base in 2024, making it worth playing for both veterans and newcomers. Quickplay is the best option to quickly find matches in Ghost of ...

  26. Everything Dodge Fans Should Know About The 1970 Challenger 'Black Ghost'

    While a white 1970 Dodge Challenger R/T 440 Magnum made it to the movies, as Mecum said, "There is only one Black Ghost." It's an urban legend that turned out to be fact and sold for a staggering ...