LEGACY by Muscle Nation supplements has to be one of the most hotly anticipated pre-workout products in recent years. With so many potential pre-workouts for you to choose from, any new additions to an already crowded market have to be pretty special to grab your attention.
The aim of our Muscle Nation LEGACY pre-workout review is to provide you with all the information you need to decide whether this particular product is worth your time and money.
A comprehensive one stop guide to which key ingredients make up LEGACY, the dosages of those ingredients and whether they match up to what the latest scientific research is telling us.
No sales pitch, no hidden agenda and certainly no false claims, just the cold hard facts that reveal everything you need to know to make an informed decision.
What is LEGACY by Muscle Nation supplements?
Advertised on the official Muscle Nation website as a reliable, strong pre-workout that tastes amazing, LEGACY claims to contain optimal doses of all its cutting edge and researched key ingredients.
An energy matrix, performance blend and nootropics collection give this pre-workout a three pronged approach to boosting your training performance. Let’s take a closer look at the ingredients within each of these blends to see whether they are worthwhile inclusions and most importantly whether they are actually dosed at optimal levels!
Ingredients in Muscle Nation LEGACY
Before our Muscle Nation LEGACY pre-workout review gets stuck into the details, let’s get one thing straight. Does this product contain any proprietary blends? Answer… NO!
Whilst it groups particular ingredients into matrix’ and blends (most likely to make them sound more attractive to customers), the quantity of every single ingredient in the product is listed. That means you know exactly how much of all the key ingredients you are putting into your body per serving, which can only be a good thing.
This a great start to our LEGACY pre-workout review and should definitely not be underestimated. If you’re ever considering purchasing a nutritional supplement product, and in particular a pre-workout, which uses proprietary blends… DON’T!
Whatever the brand tells you about keeping their patented ingredient mixes away from their competitors is total BS. There’s only one reason why a supplement manufacturer would want to hide that kind of information from you and that’s because they are underdosing key ingredients!
Caffeine (300 mg)
Caffeine is without doubt one of the most common ingredients included in pre-workout supplements, and for good reason. With a scientifically proven track record of boosting energy and increasing your fat burning potential, it’s an absolute no brainer if you’re looking for a little extra from your workouts.
300 mg is a pretty hefty dose per serving and will definitely give you the desired effect. If you are new to pre-workouts, or have a particularly low tolerance level of caffeine then starting with 1 scoop of LEGACY might be a sensible strategy. Whilst studies suggest it is safe to consume up to 400 mg of caffeine per day, this dose is likely to cause side effects for the uninitiated, so be careful! 
Citrulline malate (6000 mg)
One of the most exciting nutritional supplement prospects on the market, the inclusion of citrulline malate continues a really positive start to our Muscle Nation LEGACY pre-workout review.
Capable of giving you an almighty muscle pump and helping to fight fatigue during particularly intense lifting sessions, citrulline is fast becoming a stock ingredient in pre-workouts.
Requiring a dose of 6-8g per day in order to have the desired physiological effects, LEGACY gets its quantity of this quality ingredient spot on! Well done!
Beta alanine (3200 mg)
Outside of creatine, beta alanine is probably the most well researched and clinically effective nutritional supplement with regards training performance. By increasing your muscle stores of something called carnosine, beta alanine helps to buffer lactic acid during anaerobic activity and therefore allows you to complete more sets and reps before fatigue sets in!
Now, most of the scientific research suggests that the optimum dose in order to achieve these ergogenic benefits is 4-6g per day, which means the LEGACY dose of 3.2g per serving is a little low.
Having said that, you’d be hard pushed to find a pre-workout supplement on the market with an optimal dose of beta alanine so this is by no means a poor effort. If you’re serious about the endurance boosting effects of a regular, optimal dose, you can always source a pure beta alanine supplement to top up your levels!
Betaine (2500 mg) and Tyrosine (1000 mg)
The scientific research into the ergogenic effects of both betaine and tyrosine are limited at best and for that reason we’re not going to get too hung up on their inclusion in our Muscle Nation LEGACY pre-workout review.
There are some studies which suggest betaine may boost physical performance and improve body composition at doses of around 2.5g per day, which would suggest that the LEGACY serving is spot on. For every study which supports the positive physiological effects of betaine supplementation, however, there are many others which suggest there are zero benefits. As a result, it’s inclusion in this product is largely circumstantial!
Tyrosine is believed to reduce the perception of fatigue by promoting the release of hormones like adrenaline and dopamine and improve cognitive performance. Much like betaine, however, the research to support these claims is limited at best.
The other ingredients in this pre workout have very limited scientific research to support their benefits.
As with any pre-workout supplement, Muscle Nation’s LEGACY has the potential to cause some mild side effects for particular individuals.
As we have already mentioned, 300 mg of caffeine is a fairly significant serving and should be treated with caution by those not familiar with pre-workouts or with low tolerance levels to caffeine. This kind of dose can lead to complications such as nausea, vomiting, diarrhea and the jitters but it isn’t going to cause any long lasting damage.
Beta alanine has a fairly unique but harmless side effect which causes a tingling sensation on the surface of the skin. This normally subsides about 20 minutes after consumption. Treat it as good evidence that your pre-workout product actually contains beta alanine in meaningful quantities and not something else completely worthless.
So, is Muscle Nation LEGACY any good or just hype?
I think it’s safe to say this product is definitely more than just hype. Optimal doses of caffeine and citrulline malate, in combination with a more than respectable quantity of beta alanine means LEGACY really is capable of mixing it with the big boys of the pre-workout world.
There are, however, a few too many ingredients included with limited scientific research to support their proposed benefits. Our Muscle Nation LEGACY pre-workout review would much rather the manufacturers focused on delivering optimal doses of proven ingredients as opposed to wasting space in their scoops with ingredients which may or may not be of benefit to you!
Pros and cons of LEGACY by Muscle Nation
At $69.99 on the official Muscle Nation website, LEGACY comes in at an astronomical $3.50 per serving. This comfortably makes it one of the most expensive pre-workout supplements we’ve ever reviewed.
Our Muscle Nation LEGACY pre-workout review can be summed up in one word… EXPENSIVE!
Whilst this product definitely contains some high quality and effective ingredients at optimal doses, it doesn’t’ do enough to warrant the price tag. There are plenty of other pre-workout options on the market which offer similar packages for half the cost per serving.
The lack of proprietary blends on show is a major positive and is a factor that should never be underestimated when it comes to pre-workout supplements. But the inclusion of ingredients such as betaine, tyrosine and taurine, which have such limited research to actually support their use is a real negative.
Our conclusion? The quantity of caffeine, citrulline and to a certain extent beta alanine make LEGACY a decent enough pre-workout. BUT, at $3.50 per serving, decent really isn’t good enough!
Does pre-workout make you stronger?
Not on its own no! It can, however, certainly enable you to increase the intensity of your training which may lead to strength gains.
The inclusion of creatine, in particular, can definitely help to boost strength gains if combined with the correct type of resistance training.
How long do the side effects of pre-workout last?
This depends largely on which ingredients are included. Many of the most effective ingredients, such as beta alanine and creatine must be dosed regularly for an extended period of time in order for them to achieve their desired effect. This makes the question of how long they last largely irrelevant.
Caffeine, however, which is a staple ingredient within the vast majority of pre-workout supplements has a halflife of approximately 4-6 hours with caffeine levels in your blood reaching a peak around an hour after consumption.
Can pre-workouts cause stomach problems?
One of the most frequent complaints as far as side effects of pre-workout use has to be diarrhea. This is normally the result of high doses of caffeine.
The best way of avoiding these issues is to make sure you eat well and are appropriately hydrated when consuming your pre-workout. You can always reduce, or split your serving in order to limit the quantity of caffeine ingested in one go.
 Fat burners: nutrition supplements that increase fat metabolism- Obesity Reviews 2011
 Fat burners: nutrition supplements that increase fat metabolism- Obesity Reviews 2011
Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. The Journal of Strength & Conditioning Research, 24(5), 1215-1222.
 Effects of β-alanine supplementation on exercise performance: a meta-analysis
 Stellingwerff T, Anwander H, Egger A, Buehler T, Kreis R, Decombaz J, et al. Effect of two beta-alanine dosing protocols on muscle carnosine synthesis and washout. Amino Acids. 2012;42(6):2461–72. doi: 10.1007/s00726-011-1054-4 and Harris RC, Jones GA, Kim HJ, Kim CK, Price KA, Wise JA. Changes in muscle carnosine of subjects with 4 weeks of supplementation with a controlled relase formulation of beta-alanine (CarnoSyn), and for 6 weeks post (Abstract) FASEB J. 2009;23:599.4.
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