Ghost Legend Pre Workout Review: “Underdosed Beta Alanine”

Written by Gudmundur Gudmundsson

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Fact Checked

ghost legend pre-workout

Ghost Legend ranks 28th-29th out of 125 pre-workouts see full list here.


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  • 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
What’s better than Ghost pre workout? Find out in our article on the top pre workout supplements on the market.

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.

Get this.

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?

Get this.

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

Listen up.

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:

  • ✓Caffeine.
  • ✓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
  • Nausea.
  • 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.”

Billy M

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.”

Chris B

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.

It’s not.

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.



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