Turning to one of the best pre-workout supplements for a burst of energy before a workout is an old habit for many, but there’s something that can be refreshing about formulations putting flavor first. Ghost Legend (or, simply, Ghost Pre-Workout) is one such profile, offering tasty selections made in collaboration with some of your favorite childhood candies, like Swedish Fish, Sour Patch Kids, and Warheads. That said, there’s plenty of punch behind this mouth-watering powder offering 250 milligrams of caffeine per serving.
In our experience testing 70 different pre-workouts over the years, we’ve come to enjoy this ghoulishly-branded formulation. The flavors are a nice reprieve from generic Lemon Limes and Grapes, and the near-research-backed dosages of l-citrulline and beta-alanine are enough to give it a true “pre-workout” feel in terms of pump and skin tingles. (1)(2) In this Ghost pre-workout review, we’ll dive deeper into this formulation, as well as our personal experience with the supp. For more information on how we test supplements, be sure to read the BarBend supplement testing methodology page.
Medical disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
A delicious pre workout that contains adaptogens and antioxidants on top of your standard ingredients.
Ghost Legend Pre-Workout Video Review
Watch as BarBend’s Nick English outlines this Ghost pre-workout supplement’s benefits, drawbacks, taste, pricing, ingredients list, and more.
Main Takeaways
- Ghost Legend is one of the few supplement companies offering flavors approved by trademark brands, including Sonic, Warheads, and Bubblicious.
- According to our tester, a USA Weightlifting Level-1 coach, this pre-workout powder mixes easily in a shaker cup with no signs of residue or grittiness.
- The 250 milligrams of caffeine per serving is over half the recommended daily caffeine intake. (3)
Ghost Legend Pre-Workout Specs
| Price Per Serving | $1.50 |
| Key Ingredients | L-Citrulline, beta-alanine, Nitrosigine, VitaCholine, natural caffeine, theobromine, NeuroFactor coffee fruit extract, AstraGin |
| Caffeine Per Serving | 250mg |
| Serving Size | 1 scoop |
| Available Flavors | Blue Raspberry, Lemon Crush, Sonic Cherry Limeade, Sour Patch Kids Redberry, Warheads Sour Watermelon, Welch’s Grape |
| Third Party Testing | No |
Each 30-serving container of Ghost Legend costs $44.99 which equates to roughly $1.50 per serving. While some of the best cheap pre-workouts on the market have sub-$1 serving costs, we still feel this is a valuable offering, especially when taking the available flavors into consideration.
Rather than offering up generic tastes like Orange, Grape, or Lemon Lime, this pre-workout product is available in branded varieties from the likes of Welch’s, Sour Patch Kids, and others. This not only gives the brand an edge in standing out from the crowd, but also gives athletes a better understanding of what to expect with their initial sip.
In terms of ingredients, Ghost Legend delivers 250 milligrams of caffeine per single-scoop serving. While this can be excellent for boosting energy before a hard workout, we do caution those with caffeine sensitivities to monitor their intake. After all, the daily recommended serving for caffeine is 400 milligrams, so one scoop can put you halfway to that total. (3)
The formulation also includes common pre-workout ingredients like l-citrulline, which has been shown to help improve blood flow and exercise capacity. (1) That said, those chasing more of a pump without the added stimulation should opt for one of the best pump pre-workouts, which operate more as a nitric oxide booster than a powdered energy drink. Ghost Pump would fall under this category, if you’re looking to stay brand loyal.
Other noteworthy ingredients include the 3,200-milligram serving of beta-alanine, a top pre-workout ingredient for focus. This can be a helpful perk to combat the potential anxiousness brought on by the caffeine, according to our tester, a USA Weightlifting Level-1 coach. “You’re definitely amped up with this formulation, but I wouldn’t say you’re overstimulated,” they add. “I was still able to focus on my lifts, which I attribute to the beta-alanine.”
Beta-alanine does give Ghost Legend its tingling feels, though, which our tester said were present but not overwhelming. Still, be sure to take your personal sensitivities into question before opting for this formulation.
Finally, this mix of Ghost Pre-Workout ingredients leads to a vegan-friendly, soy-free, sugar-free makeup, but the product itself is not third-party tested. This could be a red flag for some, particularly strength athletes that need to abide by certain governing agencies.
Who Should Use / Who Shouldn’t Use Ghost Legend Pre-Workout
According to registered dietitian Claudia Hleap-Knight, our expert reviewer, “I believe whether a pre-workout is necessary and what to look for depends on an individual’s fitness goals, intensity and duration of exercise, and the time of day they plan to exercise.” As such, here are a few camps we feel Ghost Legend is suited for as well as a handful of athletes that may want to steer clear of this formulation.
Recommended for:
- Athletes wanting a good pre-workout rich with unique flavors and tastes
- Those seeking one of the strongest pre-workouts for added energy boost
- Budget-minded individuals who are looking for a pre-workout below $2 per serving
Not Recommended for:
- Individuals with known sensitivities to caffeine
- Athletes wanting more of a focus-minded pre-workout
- Strength athletes that require third-party tested formulations
Our Experience Using Ghost Legend Pre-Workout
As our team has tested around 70 other pre-workouts for round-ups and supplement reviews, including Ghost Legend. We made note of the taste and solubility of the powder and examined how the formulation impacted our in-gym performance to answer the age-old question, “Are pre-workouts worth it?” We scored these categories on a scale of 1 (lowest) to 5 (highest).
Taste and Formulation
This updated Ghost Legend formulation is the third iteration of the pre-workout. Thankfully, we’ve also tested the Ghost Legend V2. Taste-wise, this pre-workout still retains that sweetness and appeal, which our tester, a USA Weightlifting Level-1 coach, rated at 4.5 out of 5. “Some of the available flavors can be overwhelming at times — do you really want 8 ounces of Bubblicious? — but overall, it’s one of the tastiest powders I’ve had in recent memory. I also appreciate that Ghost offers simpler tastes for those that aren’t as enticed by the branded collaborations.”
Our other tester, certified nutrition coach, personal trainer, and BarBend editorial team member Alex Polish, says that they love the nostalgia of the flavors. “I had the Warheads Sour Watermelon flavor, and my oh my, it tasted just like the candy (which I haven’t had in 20-some years, so quite a blast from the past). It was a little less sour than I remember, but if my memory of the 90s serves, Watermelon never was the strongest Warhead flavor anyway, so it tracks. 4.5 out of 5 for me on taste.”
From a formulation perspective, Ghost Legend V3 differs greatly from V2, which isn’t necessarily a detriment. Previous iterations included a “Ghost Smart Energy” blend, which served as a nootropic mixture of ingredients like rauwolfia vomitoria extract (a relative of yohimbine), alpha-GPC, L-tyrosine, and taurine. These add-ins helped give Legend V2 an added sharpness in terms of mental clarity and focus, but some of these ingredients have been linked to anxiety post-consumption. (4)
[Related: Benefits of Nootropics]
Legend V3 forgoes this nootropic blend, and I don’t believe it’s for the worse without it. You can still achieve that slight sense of mental clarity, and I have definitely felt locked into my workouts when taking this formulation. Despite the lack of brain-focused ingredients, we still feel the formulation is worthwhile, scoring it at 4.5 out of 5.
Solubility
If you’re not dry-scooping pre-workout (spoiler: you shouldn’t), then having a means to boost energy with a quick jostle of your shaker cup is always a top priority. Thankfully, we found that this Ghost Legend Pre-Workout mixed easily in our standard shaker bottles, rating the solubility at 5 out of 5.
I personally attribute this blending capability to the one-scoop serving size, which cuts the powder required in half from previous iterations. Ask anyone that’s tried to mix a heaping scoop of the best whey protein powders and they can attest — more powder equals harder blending.
When mixed with the recommended 6 to 8 ounces of water, you’re left with a smooth beverage with no gritty residue. I also typically add a quick splash of water to clean out my shaker, but it’s not necessarily needed with this formulation — you aren’t left with clumps of undissolved powder like you’d experience with other pre-workouts on the market.
Potential Side Effects
While we’ve praised the flavor and energy enhancement qualities of Ghost Legend Pre-Workout, we do want to note that there are some potential side effects that can come from consuming this tasty powder. The 250 milligrams of caffeine can leave you with some jitters, particularly if you aren’t used to ingesting such a high dose at once. Plus, our tester, a USA Weightlifting Level-1 coach, said that the energy boost is very apparent from the start, meaning there’s no slow ramp-up to the heightened alertness. They scored the side effects at 4 out of 5.
“You will get wired with this pre-workout,” they note. “I’ve grown accustomed to high-stim pre-workouts, so this wasn’t a new sensation for me. However, I can easily see this being an overwhelming experience for some, especially beginner athletes just getting their foot in the door with pre-workout.”
Polish, our other tester, reports a bit of a hiccup when taking Ghost on an empty stomach. “Taking this with food in my stomach, I did pretty well – a very noticeable energy spike, and a whole lot of focus,” they explain. “But when I took it on an empty stomach, I had a rough time. I got nauseous – so much so that I ironically couldn’t go as hard as I otherwise felt like I could and wanted to. I crashed pretty hard afterward, too. So, I’d definitely say to have some food in your stomach with this one, especially if you’re not the biggest caffeine person.”
In addition to the caffeine, this Ghost Pre-Workout nutritional label lists beta-alanine as a key ingredient. Beta-alanine is what causes the “tingles” often associated with pre-workouts. While our tester said these sensations weren’t too bad and dissipated after a few minutes, we understand that everybody’s body is different. If you’re looking for a boost in energy without the skin-ripping vibe, be sure to check out some of the best pre-workouts without beta-alanine.
Price Per Serving
If you’re looking to live the “Ghost Lifestyle,” then you’ll be happy to find that Ghost Legend is on the more affordable side of pre-workouts. At roughly $1.50 per serving, its value trumps other formulations that can reach as high as $3 per dosage. That said, this Legend offering does not feature any third-party testing, so the savings may be null and void if you need to abide by certain governing bodies.
What to Consider Before Buying Ghost Legend Pre-Workout
“When choosing a pre-workout supplement, individuals should focus on safety, efficacy, and transparency in ingredients,” notes certified dietitian Amy Goodson, our expert reviewer. As such, here are a few factors worth thinking through when deciding whether Ghost Legend is a good fit for your supplement regimen.
- Taste: Naturally, you’ll want a pre-workout powder that can support your muscle growth goals with an appealing flavor. Be sure to browse the available offerings and choose a formulation that appeals to your taste buds.
- Solubility: If a supplement won’t mix properly, are you going to be more or less inclined to take it prior to training?
- Listed Ingredients: Be on the lookout for key ingredients that can lead to potential side effects. This especially applies to a pre-workout’s caffeine dosage and presence of beta-alanine — the ingredient commonly linked to skin tingles.
- Third-Party Testing: Having a pre-workout that’s third-party tested gives you an added sense of security that the ingredients label is transparent and accurate. Plus, third-party testing can be a benefit for strength athletes that need to abide by stricter regulations when it comes to nutritional plans. Since this product is not third-party tested, you’ll want to consider how important that is to you.
[Related: Ultimate Guide to Pre-Workouts]
Ghost Legend Pre-Workout Vs. Competitors
Of course, Ghost Legend isn’t the only pre-workout in the sports nutrition category. It takes one simple Google search to find other popular pre-workouts worth your consideration. Below, we’ve provided two comparable formulations — Transparent Labs BULK and Alani Nu Pre-Workout — along with key metrics to better illustrate how Ghost Legend stacks up to the competition.
| Ghost Legend Pre-Workout | Transparent Labs BULK | Alani Nu Pre-Workout | |
| Price Per Serving | $1.50 | $1.66 | $1.33 |
| Key Ingredients | L-Citrulline, beta-alanine, Nitrosigine, VitaCholine, natural caffeine, theobromine, NeuroFactor coffee fruit extract, AstraGin | L-Citrulline malate, beta-alanine, BetaPure betaine anhydrous, taurine, L-tyrosine, AlphaSize alpha-GPC, PurCaf organic caffeine, L-theanine, theobromine, SenActiv, BioPerine, boron citrate, zinc chelate | L-Citrulline malate, beta-alanine, L-tyrosine, caffeine, L-theanine, sodium citrate, silica, natural flavor, artificial flavor, sucralose, acesulfame potassium, spirulina extract (color) |
| Caffeine Per Serving | 250mg | 200mg | 200mg |
| Serving Size | 1 scoop | 1 scoop | 1 scoop |
| Available Flavors | Blue Raspberry, Lemon Crush, Sonic Cherry Limeade, Sour Patch Kids Redberry, Warheads Sour Watermelon, Welch’s Grape | Strawberry Lemonade, Strawberry Kiwi, Pina Colada, Blue Raspberry, Black Cherry, Peach Mango, Tropical Punch, Sour Grape, Watermelon, Watermelon Peach, Cherry Splash, Blueberry Pomegranate | Rocket Pop, Cosmic Stardust, Rainbow Candy, Hawaiian Shaved Ice, Island Crush, Breezeberry, Mimosa, Galaxy Lemonade, Blue Slush, Sherbet Swirl, Kiwi Guava, Juicy Peach |
| Third Party Testing | No | Informed-Choice Certified | No |
Transparent Labs BULK Pre-Workout has been one of our favorite pre-workouts thanks to its third-party testing and wide range of available flavors. However, the price is higher than the $1.50 per serving you’d find with Ghost Legend. Plus, the caffeine per serving is lower at 200 milligrams. If you’re wanting a taste-filled makeup with a hearty dose of go-juice, Ghost Legend may be better suited for your needs.
Alani Nu Pre-Workout is also a formidable opponent to Ghost Legend thanks to its appealing flavor options and easy-to-mix powder. In my experience, though, I feel that Alani Nu gives a more present tingling sensation than Ghost Legend, albeit with less energy given the lower caffeine counts. Both pre-workouts, however, leave you with a noticeable yet not completely drained feeling post-workout.
Places to Buy Ghost Legend Pre-Workout
Ghost Legend is available online at the brand’s dedicated website and third-party retailers such as Amazon, GNC, and Vitamin Shoppe. Additionally, Ghost is available in many brick-and-mortar stores, including the aforementioned GNC, which can be great for picking up a container without having to wait for shipping.
Customer Experience and Brand Reputation
Launched in 2016, Ghost branded itself as a lifestyle entity praising the “Ghost Lifestyle” through clean product aesthetics, eye-catching apparel, and other merchandise. The brand’s available supplements have complimented this notion through rich, tasty formulations made possible through collaborations with some of the most recognizable snack companies from Warheads to Swedish Fish, Oreos, Welch’s, and more.
To reach the brand, Ghost is available via email at support@ghostlifestyle.com on weekdays, 9 a.m. to 5 p.m. Central Time. According to Ghost, the brand will do its very best to respond to email inquiries within 48 hours.
Our Final Verdict on Ghost Legend Pre-Workout
If you’re looking for a tasty, energy-rich solution to your pre-training woes, Ghost Legend can be a great solution. The flavors are prime for enjoyment thanks to key partnerships with some of our favorite snacks and treats, and the caffeine dosage is hearty enough to get you going for even the most straining HIIT workouts.
Naturally, though, this uptick in caffeine (as well as the presence of beta-alanine) can leave you with some unwanted side effects, including jitters, annoying skin tingles, and potential anxiety. Always take your body’s sensitivities into question before switching to a new pre-workout supplement. That said, if flavor is your driving factor, we feel Ghost Legend can deliver.
Ghost Pre-Workout FAQs
Is Ghost Legend pre-workout good?
Determining whether Ghost Legend pre-workout is “good” can be subjective. For our money, though, we feel the available flavors, impressive solubility, and ample caffeine per serving make it a high-quality pre-workout, particularly for those looking for more stimulation than, say, a regular cup of coffee.
Does Ghost Legend pre-workout have creatine?
According to the Ghost Legend ingredients list, this formulation does not include creatine.
How much caffeine is in Ghost Legend pre-workout?
Ghost Legend contains 250 milligrams of natural caffeine.
References
- Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of Citrulline Malate Supplementation and Exercise Performance. European Journal of Applied Physiology, 121(12), 3283–3295. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8571142/
- Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: A meta-analysis. Amino Acids, 43(1), 25–37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374095/
- Mayo Foundation for Medical Education and Research. (2022, March 19). Caffeine: How much is too much?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
- Kearney, T., Tu, N., & Haller, C. (2010). Adverse drug events associated with yohimbine-containing products: A retrospective review of the California Poison Control System reported cases. Annals of Pharmacotherapy, 44(6), 1022–1029. https://journals.sagepub.com/doi/10.1345/aph.1P060
