This Ghost Legend pre-workout review reveals the truth.
Are you desperate to jump on board the pre workout supplement train wagon and realise your fitness potential?
Don’t know exactly what you’re looking for and struggling to decipher the technical jargon on product labels?
The world of nutritional supplements can be a pretty daunting one for the uninitiated, with so many brands claiming to offer the best product for your needs.
Fear not. This Ghost Legend pre-workout review will cut through the sales pitch you so often find online and give you all the information you need to determine whether Ghost pre-workout is the right choice for you!
American amateur bodybuilder and Ghost supplement brand ambassador, Christian Guzman, has been hailed by many in the industry as one of the new kings of internet fitness.
A skinny kid with little interest in sports, Guzman discovered weight training in high school, falling in love with the effects of bodybuilding on his physique and mental state.
In line with his passion for helping others reach their training goals, he has successfully built a fitness industry empire including apparel brand Alphalete Athletics, Alphalete Gym and 3D energy drinks.
Ghost Legend Ingredients
Many of the active ingredients within pre-workout supplements are pretty similar across the major brands, and Ghost legend pre-workout is no different. It includes hits of pre-workout stalwarts: citrulline, beta alanine and caffeine as well as some interesting lesser known ingredients.
It’s all well and good knowing which ingredients are in the Ghost pre-workout and in what quantities but you also need the knowledge to make use of that information. And that ladies and gentlemen is where we come in.
This Ghost legend review will help explain the purpose and mechanism of all the major active ingredients, and give the scientifically researched optimal dose for each. That way, you can judge for yourself whether what’s on the ghost pre-workout nutrition label is worth parting with your hard earned cash for!
1. L-Citrulline (4g):
Citrulline is a non essential amino acid which means it is a small molecule, which helps form the building blocks of proteins that you don’t need to obtain from your diet because it is already produced by the body. Probably the biggest performance benefit of citrulline supplementation is that it improves circulation and helps to delay fatigue all whilst helping you achieve a mighty pump.It does this by boosting the production of nitric oxide which causes your veins and arteries to expand allowing more blood to flow through them.
As far as optimum dosage is concerned, most scientific research suggests that 3-6g per day should do the trick, so with 4g per scoop, Ghost pre-workout gets this bang on. Our only criticism is that citrulline malate is probably a better option than pure l-citrulline because it’s been shown to improve endurance and energy production as well.
2. Beta alanine (2g):
One of the most well researched nutritional supplements going and a must have in any pre-workout supplement. Beta alanine is a naturally occurring non-essential beta amino acid found primarily in meat, fish and poultry.
Why do you need to be taking it? Well, beta alanine helps your body to produce something called carnosine which reduces lactic acid accumulation in your muscles during short duration anaerobic activity, like weight lifting or sprinting. Given that it is lactic acid build up which causes that horrible burning sensation in your muscles when your working hard in the gym, this sounds like a pretty good thing to us
Most studies suggest that 4-6g per day is an optimum dose, which means the 2g per scoop in Ghost pre-workout falls well short. Now, they will tell you that it is best to consume your daily beta alanine in two doses and that their post workout product has the other 2g in it. This is complete bullshit. All it actually means is that you have to buy two of their products to get the scientifically optimal dosage of what you want! Naughty Ghost!
3. Caffeine (202 mg):
Probably the ingredient in any pre-workout which you will notice the effect of most and should get you nicely pumped up for your session.
At 202 mg per scoop, Ghost pre-workout comes in a little short of our preferred 250mg dosage but still packs a pretty good punch. It also includes both immediate and slow release caffeine to lighten the crash that some users struggle with when the effects of the stimulant wear off.
4. Agmatine Sulfate (500 mg):
As a byproduct of the breakdown of Arginine, Agmatine inhibits the enzymes which break down nitric oxide and allows its levels to remain elevated. This is perhaps why Ghost market this ingredient as an additional pump inducing agent,which is especially effective alongside citrulline.
There isn’t a great deal of scientific research into the use of agmatine as a supplement in humans, which means there is no way of telling whether the 500 mg dose in this Ghost pre-workoutis optimum or even worthwhile. You should also note that some experts have suggested that, contrary to the brands marketing content, agmatine should not be combined with citrulline due to potential neurological and cardiovascular side effects.
Alpha-GPC is included for it’s supposed cognitive benefits, by increasing a chemical known as acetylcholine, which is important for memory and learning functions.Given that the Ghost website don’t give you a quantity for this ingredient, we would question how worthwhile it’s inclusion is but it certainly isn’t going to do you any harm.
6. Rauwolfia (1 mg):
Another ingredient included as part of Ghost Legend’s stimulant blend, we don’t know an awful lot about the benefits of Rauwolfia as a pre-workout supplement, let alone what an optimum dose may be. It is more widely used in the treatment of high blood pressure, but even then there is little research to validate any suggestions of dose.
Consequently, Ghost’s inclusion of 1 mg seems largely irrelevant to your pre-workout needs so we’re gonna go ahead and discount it from our Ghost legend review
Pros and Cons
All in all, the ingredients listed on a Ghost pre-workout nutrition label aren’t too far off the mark. Beta alanine, citrulline and caffeine are all absolute no brainers if you want to get the most out of your pre-workout supplement and therefore the most from your training sessions.
Having said that not enough of these key ingredients are included at their scientifically researched optimum doses. Instead, the rest of the product’s one scoop capacity is filled with questionable ingredients we simply don’t know enough about to warrant their inclusion.
Ultimately then, our Ghost Legend pre-workout review is best described as mixed. By no means a bad place to start your pre-workout supplement journey, but there are certainly some better options out there!
When should I take my pre-workout?
Most experts agree that you should consume your pre workout shake or drink between 30 and 60 minutes before the start of your session. This gives the active ingredients in the supplement enough time to reach peak levels in your blood.
Do pre-workouts have any side effects?
Because of the stimulant heavy nature of most pre-workout supplements (normally high doses of caffeine), they can make some users feel anxious, jittery and a bit nauseous. If you’re worried about you tolerance for stimulants then it is a good idea to take reduced doses of these products until you have built up some resistance.
What type of training is a pre-workout for?
Most pre-workout supplements are marketed with gym based, weightlifting training in mind. That’s why so many of them include ingredients to boost muscle pumps, such as citrulline. Having said that, one of the most effective supplement ingredients out there is probably beta alanine and that can be particularly effective at improving activity lasting between 1 and 4 minutes, such as repeat sprint type exercise.
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters- J Appl Physiol (1985). 2007 Nov;103(5)