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Ghost Legend Pre-Workout Review: Is This Pre-Workout The Best For You?

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In this supplement review, we break down one of Ghost’s best products, their Legend pre-workout powder. Originally released in 2016, their original pre-workout formula was designed to “empower legends far beyond the walls of the gym.” In 2021, to keep up with the ever-changing industry standards, Ghost decided it was time for an update and released Ghost Legend V2. This redesigned formula is definitely an improvement over the original and boasts several clinically dosed ingredients designed to boost energy, focus and performance in the gym. We are going to evaluate these claims, learn more about ingredients and dosages, and see how Ghost Legend stacks with other pre-workout supplements.

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This content is for informational purposes only, but should not be taken as medical advice. It is not intended to be used as a diagnosis, prevention, or treatment of health problems. Always check with your doctor before starting any new supplement or exercise regimen.

What is a Ghost?

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Ghost is currently one of the most popular supplement companies that specialize in fitness, health and wellness. So we wanted to find out what all the hype is about. Founded in 2016, Ghost, also known as Ghost Lifestyle, distinguishes itself from other supplement companies as the first “lifestyle sports nutrition brand”. The company places great emphasis on design and brand identity and has partnered with over 60 influencers in the fields of bodybuilding, fitness, beauty, gaming, automotive and music. In terms of their products, they offer a variety of supplements including whey protein powders, pre-workouts, greens powders, hydration, gaming nootropics, energy drinks, ghost pump, and ghost smart energy.

What are the benefits of Ghost Pre Workout?

As the name suggests, a pre-workout supplement is meant to be taken before a workout. increase energy levels, focus and move. Let’s just say that the Ghost Legend pre-workout lives up to these expectations. The formula contains a wide range of clinically dosed performance-enhancing ingredients, including 250 milligrams of caffeine, four grams of L-citrulline, 3.2 grams of beta-alanine, and one gram of taurine, just to name a few. Whether you’re looking for a boost of energy before your morning workout, or need to perk up before your evening workout, Ghost Legend could be the pre-workout for you.

Is Ghost Pre Workout Safe? Are there side effects?

Note: It’s always a good idea to check with your healthcare provider before adding pre-workout supplements to your daily routine.

Yes, Ghost Legend is safe as long as you follow the instructions on the label when using this product. The supplement label recommends mixing two scoops (one serving) of the powder with 8-10 ounces of water and drinking 15-30 minutes before training. They advise not to take more than two scoops a day and never ‘dry scoop‘ powder, that is, swallow it without liquid. This is a dangerous trend that can lead to serious health problems ranging from choking to cardiac arrest due to an acute dose of caffeine.

Other potential side effects include anxiety, headaches, and insomnia from caffeine. This usually only happens when other stimulants, such as coffee, are consumed in addition to the pre-workout. To test your tolerance levels, I suggest starting with one scoop of the powder and see how you feel. Finally, there is a side effect known as paresthesia associated with the ingredient beta-alanine in this formula. This is when you feel a prickling or tingling sensation on your skin. This symptom is temporary and there is no evidence that it is harmful.

Does the ghost work?

Yes, the Legend pre-workout definitely works. While not the most reliable formula available, I would rate it as an above average pre-workout based on the ingredients, dosages, and my personal experience. I used this product for the first time before my CrossFit class at 5:00 AM and I only took one scoop (half serving). On the way to the gym, I felt energized and noticed a beta-alanine tingle starting to show. The workout lasted an hour and at that time in the morning I could tell that the pre-workout absolutely helped me stay engaged and energized. That being said, the effects were nothing crazy, keep in mind that I have tested over 40 different pre-workout powders. Much to my surprise, when I got home and actually read the container, I realized that I had only taken half the recommended serving size. I repeated the next day with a full serving of two scoops, and now I feel the full effect. 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 better post-workout pumps. My recommendation when trying this product is to start with one scoop, see how you feel, and move up to two scoops as needed.

Ghost Pre-Workout Ingredients


Caffeine is one of the most common ingredients in pre-workout supplements. This is due to his ability to stimulate central nervous system, resulting in improved cognition, performance, power output, and endurance by reducing the perception of fatigue. Research show that caffeine supplements are effective in improving athletic performance at doses of three to six milligrams per kilogram of body weight; For reference, most pre-workout supplements contain between 150 and 300 milligrams of caffeine per serving. When choosing a pre-workout that contains caffeine, it is important to keep track of your total caffeine intake throughout the day. recommended daily allowance caffeine for adults is 400 milligrams per day.

beta alanine

beta alanine it is a non-essential amino acid that is used in the body along with the non-essential amino acid l-histidine 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 buildup ultimately improves performance and increases overall time to exhaustion. Effective dose four to six grams a day recommended for performance-enhancing benefits. Possible side effect When taking supplements, there is a tingling or tingling sensation in the skin called paresthesia. However, the symptom is temporary and there is no evidence that it is harmful.


L-citrulline it is a non-essential amino acid that acts as a precursor to the amino acid L-arginine and the chemical nitric oxide. Research show that supplementation with L-citrulline or citrulline malate (a combination of L-citrulline and malic acid) results in increased muscle endurance, reduced muscle soreness, and improved aerobic performance by increasing ATP (adenosine triphosphate) production. The range of effective doses of pure L-citrulline is three to four grams per day.


L-tyrosine it is a non-essential amino acid that is a precursor to the hormone/neurotransmitter dopamine. Addition was shown lead to improved mood and well-being in people under stress, which is a common emotion experienced during sports competitions. However, it seems unclear if this has a direct bearing on exercise and athletic performance. More research is needed before L-Tyrosine can be definitively called an ergogenic aid, meaning anything an athlete can use to increase energy, performance and recovery.


Taurine classified as a conditionally essential amino acid with proven antioxidant effects and potential benefits for athletic performance. BUT meta-analysis of 19 specific studies on taurine show potential improvements in VO2max, time to exhaustion, anaerobic performance, reduced muscle damage, electrolyte balance, peak power and recovery. According to the analysis, doses of taurine in the range of one to three grams per day seem to be effective.


Nitrosigine, also called “inositol-stabilized arginine silicate”, is a patented nitric oxide enhancer that increases vasodilation (expands blood vessels), which allows you to increase blood flow to the skeletal muscles. This effect leads to a potential improvement in exercise performance.


Senactiv is a patented plant-based nutritional medicine designed to stimulate increased muscle energy expenditure and increased muscle endurance and recovery.

Alpha GOC

Alpha GPC was shown to both improve mental and physical performance by increasing stamina and secretion of growth hormone. The study in which this study was conducted was a randomized, double-blind, placebo-controlled, cross-over design and showed positive results with 200 milligrams of Alpha GPC. The Ghost Legend V2 formula has a dose of 300 milligrams per serving.


Theobromine is a product isolated from the seeds of the cocoa tree. It is included in pre-workout supplements as vasodilator (blood vessel dilator) to increase blood flow and muscle pumps. It may also have a slight stimulant effect similar to caffeine.

Rauwolfia root extract

Rauwolfia root extract contains a chemical stimulant. rauwolcin. Research on potential ergogenic aids is somewhat inconsistent, and unfortunately there are no clinical studies available to establish how safe or unsafe this ingredient is.

Ghost caffeine pre-workout

A full serving (two scoops) of Legend Pre-Workout contains 250 milligrams of caffeine.

Ghost Pre-Workout Flavors

Ghost is one of the few nutritional 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…


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