Legend is a pre-workout made by Ghost. It is designed to enhance muscle pumps and boost energy, endurance and focus.
The product contains 12 ingredients. L-citrulline is amino acid said to help increase the body’s nitric-oxide levels, which may widen the blood vessels to promote stronger muscle pumps. The maker also includes agmatine sulfate to further enhance muscle pumps and vascularity.
Meanwhile, beta-alanine is a modified amino acid which buffers the buildup of lactic acid and helps reduce muscle soreness.
To help increase the user’s energy levels, boost mental focus and reduce fatigue, Ghost Legend also contains caffeine and Alpha-GPC and Rhodiola rosea.
A Pre-workout fit for legends…
I have been looking at this brand sitting on the shelves of the GNC and local supps shops with its bright pretty colored case and cool logo for months now. When I saw the warheads flavor and was running low on pre-wrokout I finally caved when I needed a new pre-workout and decided I’d give Ghost a try.
Now before I begin I always start by saying I am not a scientist nor a nutritionist. I am a college athlete, specifically a triathlete. I lift on the side on when I’m not training for races as well.
Carbohydrates – 1g -only 1 gram with 0 sugar.
L-Citrulline -500mg – This ingredient helps blood flow in your muscles.
Beta-Alanine – 2000mg – This ingredient is the one that gives the tingling or tickling side effect and is suppose to help muscle endurance.
Smart Pre Blend: Taurine, Alpha GPC, Rhodiola, Root Extract, and Olive Leaf Extract. -This blend is targeted towards improving focus and concentration.
Energy Complex: This includes 165mg caffeine, dicaffeine malate, and rauwolfia. -This blend is targeted towards energy and alertness.
A single dose here is 9g. That’s a big scoop. Much like the bright case the scoop itself had the ghost logo on it and fit right along with the image the product is clearly trying to display. There are 30 servings per container. You can get a case for $45 at GNC however there are cheaper ways to find it. I personally used points I had earned at GNC and almost got this one for free.
Taste… I tried the Warheads flavor. I normally filled a water bottle with iced water and a single scoop. The color was light pink which is nice since some pre-wrokouts glow neon colors and look like they’re giving off some kind of radiation. The first few times I tried this flavor the taste was sour like a warhead with a slight taste of watermelon as well. I actually really enjoyed this flavor and would pick it up again. Over time the I got used to the sour taste and it went down easy.
I took this while I was at the peak of my lifting during the strength season of my triathlon training. The energy mixed with the Beta Alanine gave me a great pump. What I look for with most of my pre-workouts is how well they sit in my stomach and how they react to a mix of cardio workouts and strength. I’ve tried plenty of products that I cannot run on or cannot bike on and this is not one of them. If I usually throw around some weights, whether thats low reps high weight or high reps low weight, and then hit the road for a run after. Ghost Legend worked great no matter what workout I was going for. I never had an upset stomach and felt the energy on my lifts and runs.
$45 is a little more than I’d like to pay for a pre-workout but there are ways you can find it for a little cheaper. Since the brand is growing and their marketing is huge I don’t see the price coming down any time soon.
Besides the tingling effects of the Beta Alanine I didn’t have any negative side effects while taking this product.
Ghost Legend was everything I was hoping for and more. If you’re willing to drop $45 for a decent pre-workout or can find it cheaper I highly recommend giving it a try.
Ghost Legend can fade out of my life. We’re just not connecting on a “spiritual” level.
To begin, I am a 24-year-old male. So, when stumbling across this product in GNC, its awesome container design caught my eye. Although, I was already in the market to try new pre-workouts so Ghost legend was right around my alley.
—-Ingredient Profile [i]0/10[/i]—- *Edit*
One thing they have in common – they both get converted into L-Arginine in the liver.
This amino acid promotes your body’s supply of nitric oxide – which is responsible for blood flow.
It dilated your blood vessels and gives you a great pump.
An amino acid that is good for endurance but could cause side effects.
Beta-Alanine has been linked to buffering the acid in your muscles, which may allow you to train longer.
The setback is, however, that it may cause side effects.
The least important Branch Chain Amino Acid.
It will have minimal effect.
A herb that has been linked to improving mood.
Rhodiola Rosea has been seen in some studies to help combat depress and promote overall feelings of well-being.
This could help with motivation while training.
Used in energy drinks – but doesn’t actually boost energy.
Taurine has been seen to mildly improve blood flow, this may help with nutrient absorption – but not enough for muscle pumps.
A brain booster that could help performance.
Alpha GPC isn’t that great for boosting cognition, but some studies have shown that it may help with raising power output.
However, it’s not the most reliable choice.
One the better, natural stimulants. We all know caffeine, it’s great for producing energy and power output. In Ghost Legend there are 2 types
Ghost legend has a great taste when mixed with — fl oz of water. Now, Im not a fan of the watermelon. It was more sweet than sour. If I knew they had Black Cherry, I would have spent my money on that.
It fully breaks down and mixes with any amount of water.
At 2000 Carnosyn Beta-Alanine this pre-workout is underdosed. Although, at 161mg of caffeine at times I experimented with double dosing to get it up to the right amount.
As stated, with 165mg of caffeine at 1 dose It had some sustained energy but did not last as long as I would have liked
—-Side Effects [i]10/10[/i]—-
[u]Slight stomach pain[/u] discovered when using this product. As a result of the artificial sweeteners
Solid marketing. But what the heck is rauwolfia?
Ghost Legend is a pre-workout supplement aimed at anyone who needs a little pick me up and focus whether it’s to get through an intense workout or study session. With a decent ingredient list that’s easy to read will it live up to its slick branding and marketing?
So I was in the market for a PWO and was browsing at a local GNC. I was drawn to the bright flashy label of Ghost almost immediately. Reading the label showed it was being marketed as not just a PWO but also as something you can use if you need energy or focus for whatever the task at hand is. I train 4x a week ,have a family and a full time job with lots of overtime and long hours sometimes. I figured this could be just the thing for intense squat sessions or covering those extra 4 hours on an overnight shift. Let’s dig into those ingredients!
0 sugar and only 1g of carbs per serving is always good. You know it’s not just full of sugar and will not cause a crash effect later.
[b]L-Citrulline 4000mg [/b]
L-Citrulline is the main ingredient responsible for giving you that pump feeling. It increases nitric oxide production in the body and helps increase blood flow. At 4g this is a pretty good dose. Some will argue that Citrulline Malate is better and comes in higher doses but take into account that’s a blend of L-Citrulline and Malac acid and has different effects. Straight L-Citrulline at 4g I believe is an effective amount
[b]CaroSyn Beta-Alanine 2000mg[/b]
Beta-Alanine is an amino acid that helps to delay fatigue and increase muscular work by increasing Carnosine levels in the body. Usual doses call for 3.2g but at 2g per scoop those of us who double scoop our PWOs can afford this without getting too crazy on the tingles. The tingle effect was not too noticeable for me at this dose.
[b]Agmatine Sulfate 500mg[/b]
This little guy occurs naturally as a derivative of arginine in the body. It has the ability to modulate nitric oxide levels essentially keeping them higher for longer. So supplementing with it can be beneficial. By keeping nitric oxide levels higher you can keep that pump feeling longer. Some have dubbed this molecule as the perpetual pump. At this dose I don’t think your going to see the all day pump effect but it can’t hurt to try and keep NO levels as high as possible during exercise.
This is another amino acid that helps to keep nitric oxide (NO) levels higher by inhibiting arginase which is the chemical responsible for shutting NO production down. Usually doses call for between 100-200mg so at 100mg this is normal.
This is usually found in energy drinks across the board. It is an amino acid but is able to help the body perform many functions better. It can increase performance and help recovery. It is found in the body in heart, brain and eye tissue. Safe doses are usually set at 3000mg/day so this is well within reasonable limits.
[b]Caffeine Anhydrous 165mg[/b]
Here’s the meat of the supplement. Caffeine is widely know for its ability to boost mental alertness and performance. It can be habit forming as us coffee drinkers all know. Caffeine Anhydrous just means it’s without water, it’s the white powder or pill that you will see for sale in stores. At 165mg per serving this isn’t a huge amount and shouldn’t leave you with that jittery feeling unless you are caffeine sensitive. A Starbucks coffee has 300mg of caffeine. So even double scooping you shouldn’t have any adverse feelings.
This compound has research behind it that show it can improve memory and mental functions. In Europe it’s prescribed as an Alzheimer’s drug. But that’s at 1200mg doses so this small dose probably isn’t doing much but it can’t hurt. More research is needed to develop better results.
This is marketed as an anti-fatigue herb and can help mental acuity during times of fatigue. There’s not much science to back it up and the common doses are in the 300-600mg range. With such a small dose it’s hard to imagine it is contributing much.
[b]DiCaffeine Malate 50mg[/b]
This is mainly just another source of caffeine however adding the malic acid is supposed to prevent some of the digestive issues common with caffeine. It is also thought to ease the crash that can come after ingesting high levels of caffeine. There’s no clinical research published to support this so it’s based mainly on consumer reviews. It’s common to see it as a smaller percentage of the overall caffeine content and this would bring the total caffeine to 200mg per scoop which is manageable.
This is another vasodilator that increases blood flow and acts as a stimulant and more directly stimulates the heart than caffeine. It’s from the cacao plant and often found in chocolate. This dose is fairly low compared to stand alone doses of 500mg but seeing as it’s combined with several other stimulants and vasodilators it’s probably a safe bet to keep it low.
[b]Olive Leaf Extract 50mg[/b]
This herbal extract is used to help reduce blood pressure and can aid in cardiovascular health. It has been in use for years so it seems a safe herb to use. Reducing blood pressure is a good thing when you have so many other stimulants that can increase it. Suggested dosing is 25-75mg/day so this dose is on par.
[b]NADH 10% 2.5mg[/b]
A chemical involved in the process that generates energy in the body. There is some evidence it can help with mental focus but there’s not enough evidence to know what an effective dose it. Most people seem to suffer from no side effects when taking it.
[b]Rauwolfia Root Extract 1mg[/b]
So here’s one that’s new to me. It’s an herbal supplement often found in Indian Ayurvedic medicine. It comes from the roots of the rauwolfia vomitoria tree which is a highly toxic tree. Only the roots and bark of the tree are considered safe to use. It’s named so because if it’s ability to purge the body through vomiting. The root extract has been widely researched and is used to improve mental functions and also as a fat burner of sorts similar to the yohimbe plant. It can also help lower blood pressure. Dosages that I have researched suggest 200-300mg so this is a very small dose which is probably erring on the side of caution since some people can have a bad reaction to this herb and become nauseous.
I saw the warheads label and just had to try the sour watermelon. I was not disappointed. I generally like more sour than sweet drinks especially for a PWO and this did not disappoint. The taste reminded me of sucking on those infamous candies when I was a kid. Man, did that bring back some memories. I even got my wife to try it and she got hooked on the taste. It mixed up fairly well in a shaker cup. I would fill it with ice, add water then add my scoop of Ghost. It mixed up with a few shakes without any blender ball or mixing stick in the cup. There was a foamy top after mixing but that would settle after a few minutes. I had some settling of the product if I let it sit but this could be because I most likely didn’t add enough water. It mixed back in easy enough with another shake and when I was finished if there was residue I would just fill my cup with water and finish it off.
They recommend a single scoop as most preworkouts do and I started with that to assess my tolerance but soon was adding 1.5-2 scoops to get the desired effect I enjoyed. However they also suggest using Ghost when studying or focus is required. I tried a lower dose later to test this claim. More on that below.
As far as a preworkouts go this worked pretty good. No mind blowing pumps or anything but it did what it’s supposed to do.
I would usually drink half on the way to the gym then finish the rest during my workout. This would give me a little wake up to get things moving and get my warm ups in and while finishing the rest of the drink during my work sets I really was able to come on strong for my last few sets. I did get decent pumps during my accessory work and I often admired myself in the locker room mirror. Now on the second test. I decided to see how this worked as a general drink just when I needed some focus or thought I would need a little boost. A few times after a long work day and no workout scheduled I would mix just a single or even half scoop to some water and sip on it. Other times I would mix up a drink when I felt laggy at work and just sip on it over the course of an hour. I have to say this is where this product shines for me. After having a drink I would feel just more awake and focused but with no jitters or feeling like I wanted to rip down the walls. I also didn’t suffer any crash effects throughout the day after taking it.
This seems to be a bit pricey for the amount you get at most stores. When I saw it at the GNC I was shopping at it was priced at around $45 US which comes out to be about $60 Can. For me that’s a fairly steep price for a preworkout considering lifting is my hobby and not my job. But luckily I was able to pick this up at a BOGO mix n match sale they were having so that brought the price down to about $30 Can. I wouldn’t hesitate to grab it again when I could combine a sale or promotion but otherwise I might not want to pay full price for it considering there’s some ingredients that appear underdosed. You can find it online cheaper of course but I mainly buy my supplements from brick and mortar stores. If it was a bit cheaper I would consider using it more as a wake up drink for when I’m dragging and not so much as a dedicated preworkout.
No side effects that I encountered however some of the ingredients are known to cause digestive problems in some people and of course if you are caffeine sensitive you need to be careful. This should not be given to children in any way or to those who are pregnant because of the danger some of the ingredients may cause to children.
I feel this is a solid middle of the road preworkout. It does what it says and it got me through my workouts feeling good and with a slight pump. It really came into its own for me as a pick up for those days when I’m just dragging. Myself I like my preworkouts to have a little more kick to them so I know I’m on something. This had a more mild effect but still accomplished the job. It has good marketing behind it and with its eye catching labels it’s sure to attract a lot of buyers. I would say if you are looking for a good tasting sour drink and can afford the slightly higher cost then go for it.
Delicious. Fun. Effective.
Hello! Hopefully, this review will help you decide whether or not to pick up Ghost Legend.
So, here we go. This is gonna be my first review EVER which is pretty damn exciting. Hope you can join me on this hype train. Overall, I loved my time with Legend, gonna break it down for you.
The ingredient profile is a really fun one.
This Ghost nearly took me to Legendary status!!
A PWO that works great with one or two scoops depending on what you want to get out of this product. It can be fairly expensive at face value without a sale, but it is worth the money in my opinion. Great energy, endurance, and pumps are to be had here.
39 years old and I lift 5 days a week, currently doing GZCL UHF 9 week. The Ghost line of supplements has intrigued me since I first discovered them a couple years back. They are relatively new to the scene and sell a lifestyle instead of just supplements. Granted it is all marketing, I still find it interesting. I finally got around to trying Legend, so let us see just how legendary of a pre workout this truly is.
For the important macros one scoop nets you 5 calories, 1g carbs, 0g sugar, 39mg calcium, and 43mg potassium. This fully disclosed label is broken down into two main categories, so let us discuss those: **dosage is based off one scoop**
[u]L-Citrulline (4,000mg):[/u] Citrulline is an amino acid that turns into Arginine in the kidneys after supplementation. Citrulline raises NO levels in the body, dosage to enhance sports performance are 6-8g an hour prior to exercise, so at one scoop it is a bit low.
[u]CarnoSyn Beta-Alanine (2,000mg):[/u] Beta Alanine aids in recovery and endurance and gives you those magical tingles. Typically 2-5g daily is what you want, so here we have the minimum which is fine. Also the CarnoSyn is the best version of Beta-Alanine, so Ghost did not skimp here.
[u]Agmatine Sulfate (500mg):[/u] Agmatine Sulfate lowers pain and depression and typically does not go well with Citrulline (according to Examine.com) though you see them paired up quite a bit in PWOs. No real known dosage exists here.
[u]Norvaline (100mg):[/u] Norvaline supports the body’s arginine concentrations and is here to assist in regulation of both NO and blood flow. So, yeah here for the pumps. 100-300mg are recommended amounts to take 30-45 minutes prior to training, so good to go.
[b]Ghost Smart Energy[/b]
[u]Taurine (1,000mg):[/u] Taurine increases blood flow, and recommended dosage is 500mg – 2g; it is also said to never exceed 3g a day, as it may be toxic to the body at those levels, so this dosage is good to go as long as you are not supplementing taurine in any other supplements (depending on how many scoops of this you take).
[u]Caffeine (202mg):[/u] If you do not know what this is, you have no business taking a PWO. This breaks down to 165mg of Caffeine Anhydrous and 50mg delivering 37mg of Di-Caffeine Malate. The Anhydrous will hit you quickly while the Malate will have a slower release into your body. I really like when PWOs do this, so the energy lasts longer.
[u]Alpha-GPC (150mg):[/u] Alpha-glycerophosphocholine (Alpha-GPC or -GPC) is a cholinergic compound that is used for its cognitive-promoting properties, and to enhance power output in athletes. A standard dosage of alpha-GPC is 300-600 mg, according to the most common label doses. This dose is in accordance with the study using alpha-GPC to enhance power output (600 mg) and the two studies noting an increase in growth hormone secretion, and is likely a good dose to take for athletes. So at one scoop this is fairly low for its purpose.
[u]Rhodiola Root Extract (50mg):[/u] Rhodiola rosea is an herb that’s popular for its “adaptogenic” properties (reducing fatigue and exhaustion in prolonged stressful situations). Usage of rhodiola as a daily preventative against fatigue has been reported to be effective in doses as low as 50mg.
[u]Theobromine (50mg):[/u] Cocoa extract that exhibits a stimulant-like effect similar to caffeine, but much smoother and longer-lasting. Unsure of proper dosing here.
[u]Olive Leaf Extract (40% Oleuropein) (50mg):[/u] Supplemental olive leaf is taken in the 500-1000 mg range daily, although supplements with even as low as 10 mg (as seen in olive oil products) may confer good protection against LDL oxidation. At least for LDL oxidation, olive food products may suffice rather than supplementation. (Examine.com)
[u]NADH 10% (2.5mg):[/u] NADH is used for improving mental clarity, alertness, concentration, and memory; as well as for treating Alzheimer’s disease and dementia. Because of its role in energy production, NADH is also used for improving athletic performance and treating chronic fatigue syndrome (CFS). (WebMD) 5-10mg is sufficient for chronic fatigue syndrome, so a bit low at one dose.
[u]Rauwolfia Root Extract (1mg):[/u] Could not find much on this but Ghost states this is here for long lasting energy without anxiousness.
Overall, it is a good profile and most ingredients are dosed well for one scoop. I have no real issues here, appreciate the fully disclosed label, and I am always happy to see no filler ingredients. I do believe they designed Legend to be taken 1-2 scoops, so all dosages here allow that flexibility.
[u]Taste:[/u] I bought the Sour Black Cherry (Warheads) flavor and thought it was pretty good. It definitely will pucker you up, especially if you workout in the early morning (6am) like I do. It does have a bit of a vinegar like after taste, but nothing unbearable. I did get some nice hints of cherry in it which I enjoyed. So yeah, very decent and easy to drink pre, just understand that it is based off Warheads, so that is why its sour.
[u]Mixability:[/u] Some slight foaming initially on shaking it up, but that is to be expected in most PWOs. It would settle down very quickly, and at times I shook it up and then slammed it with no issues. I had no residue left over, so I had the piece of mind I was getting an actual full scoop and not wasting any in my shaker bottle.
[u]Dosing:[/u] I dosed this 30 minutes prior to my workouts at both 1 scoop and 2 scoops.
What I look for in a PWO is an energy boost, endurance, pumps, and focus. Since I dosed this at 1 scoop, 2 scoops, and with Ghost Pump I will explain how each way effected me.
[u]1-scoop:[/u] I know what you are thinking, you are thinking that 202mg of Caffeine cannot nearly be enough for you in today’s world where PWOs range from 300-500mg per scoop. Well for me one scoop did a nice job. I have had a wide range of caffeine in my PWOs over the years, and this was good enough for me. It gave me an okay energy boost to get to the gym, the endurance was enough to get me through 60-90 minutes of lifting without me getting tired, the pumps were average, and focus was okay. I really never noticed much in terms of focus, but I typically stay on track without focus ingredients, so it is hard to judge here. The energy was low key and did not hit me like a ton of bricks. This was sufficient to me, but alas I just had to try two scoops.
[u]2-scoops:[/u] I felt this was unnecessary, but WOW this went from a good product to a GREAT product. The energy was still very low-key I did not get jittery or anything like that, the beta-alanine became very prevalent with those tingles and everything was enhanced. I had enough energy and endurance during my workouts and for about an hour afterwards which was awesome. This did not give me a crash either. The pumps were above average here, and became very obvious on my high rep days. Again with focus, I did not notice much, but that may just be me. So yeah this was awesome.
[u]1-scoop + Pump:[/u] I wanted to see how this combo worked, and it worked extremely well. Pump by itself works great (review coming later) and this took the pumps to the point they were painful. This rivals the best pump PWO I have ever taken (Quake 10.0) and may even be slightly better. Definitely a great combo to try out.
So yeah, this was an above average PWO in my eyes at one scoop, and one of my top best and favorite PWOs with two scoops. I really enjoyed this run and was very sad when it ended.
As you may know with most Ghost products they tend to be expensive. You can utilize the code PRICEPLOW and get this for $35.99 for 30 scoops which comes out to $1.20 a scoop before shipping and handling. So yes this can be expensive at two scoops a pop, but once you factor in effectiveness and quality you truly get what you pay for here. Keep an eye out for those rare Ghost sales (Black Friday sale starts Thursday 22 Nov 2018 at midnight CST) and you can get a good deal. I am giving this a 7.5 simply because I had no buyers remorse or regrets paying this price at all, because it worked great for me. For you Military folks out there, contact Ghost and you will get 20% off at all times.
Well this did give me some gastrointestinal distress as most PWOs do. Every time I have any dose of caffeine I have to hit the bathroom, so if you are like me, give yourself some time before hitting those weights to prepare yourself.
No matter how I dosed Legend I felt it did a nice job to get me to the gym and crush my workouts. It is flexible enough you can use this for a lower stim PWO option (as my wife does) or double the dose and get that Legendary effect. You get what you pay for here, so if you have the money and are looking to try out a PWO with unique flavors, then give Legend a shot. I highly recommend this product, and this is one of my favorite PWOs out there now. I will definitely be picking up more this black Friday!!