Ghost recently gave us their third iteration, or the V3 version of Ghost Legend pre-workout and I was honestly so eager to test it out. Spoiler alert: it's my favorite so far. 

I have used Ghost V2 in the past and was more than satisfied with it, but it took only one look at the V3 label, and my inner nerd was ready to revisit the Ghost pre-workout review.

So, for the past four weeks, I’ve relentlessly trained with Ghost Legend V3, and I have a few thoughts I want to share with you!


  • Enhances the pump greatly
  • Delivers laser-like focus
  • Well-balanced and well-dosed formula
  • Brilliant taste
  • Excellent price-to-value ratio


  • Contains artificial dyes and flavors
  • Sour Strips® Rainbow isn’t vegan-friendly

Ghost Legend Pre-Workout Review

Right off the bat, I knew I would enjoy the Ghost pre-workout review process. I already know Ghost makes worthwhile products that are wildly delicious, and Ghost Legend V3 is the culmination of their work.

Ghost Legend V3 pre-workout is a neatly balanced formula that enhances every aspect of physical and mental performance - from strength to focus. Its pricing is phenomenal, it tastes as great as ever, and I’d gladly recommend this to any gym-goer out there.

As far as I'm concerned, this is currently one of the best pre-workout powders at this price point.

Ghost Legend Pre-Workout

Ghost Legend Pre-Workout







Overall Rating


My Ratings Explained

Three things can make or break a pre-workout - its ingredients, effectiveness, and price.

When it comes to Ghost Legend pre-workout, the price certainly isn’t the main selling point, as it's the median price for a pre-workout at the moment. But from what I’ve noticed, there’s quite a major difference in price on Amazon, GNC, and Ghost websites. However, as long as you’re not shopping from Amazon - the price on this one is excellent.

Another thing I realized during my Ghost pre-workout review is that this product is more effective than I thought it would be. I knew it would work, but I wasn’t expecting it to work this well because they removed L-tyrosine from the equation, but I must admit, I didn’t miss it.

On that note, the Ghost’s ingredient profile is almost perfect. I usually prefer simpler formulas, but considering the dosages and the competition, I’d say there isn’t a lot of room for improvement here.

Key Details

Servings Per Container


Price Per Serving


Unit Count (Ounces)

14.8 Oz



Calories (Per Serving)


Carbohydrates (Per Serving)


Calcium (Per Serving)


Sodium (Per Serving)


Potassium (Per Serving)

110 mg

Will My Performance Increase?

If there’s anything I learned while performing this Ghost Legend pre-workout review is that performance increase is inevitable. As I said, essentially every aspect of my physical and mental performance was significantly improved with Ghost pre-workout V3.

Ghost Pre-Workout Performance Graph

The most obvious difference for me was the focus. I can say with absolute certainty that using Ghost pre-workout made me incredibly calm and dialed in, allowing me to focus on every minute detail during my workouts - from breathing to form.

As far as energy and strength are concerned, I’m more than pleased. My energy levels rose gradually and plateaued after about 40 minutes or so, remaining elevated for nearly 3 hours each time, allowing me to push myself quite hard.

I can’t say I noticed any palpable strength increases as I didn’t try for any PBs during those four weeks, but I certainly felt as strong as ever.

My pumps were also great. This combination of citrulline and Nitrosigine® works very well for me, and I must say that hyping myself up in the mirror when I’m all swole felt really good.

Most importantly, my endurance was noticeably better. I frequently struggle with fatigue near the end of my training sessions, but that wasn’t the case with Ghost pre-workout. I also noticed drop sets were easier for me to do, so if that’s something you commonly do, Ghost pre-workout will help.

How Will I Feel Post-Workout?

I felt like a million bucks after working out using Ghost pre-workout. Truly, I did. I’ve worked out for years, and I know what it’s like to feel drained after a heavy session. With Ghost pre-workout, I never felt that way.

Sure, I was tired, and my muscles were toast from lifting, but my mind was still sharp, I was in a super great mood, and I was motivated to do extra work - all that good stuff.

Never once did I crash after Ghost, and I don’t think you will, either. The effects simply fade out after a few hours, and you’re left feeling like you’d feel on any given day.

What Are The Possible Side Effects

Ghost Legend pre-workout V3 is not without its drawbacks, and some of the side effects that may occur are:

  • Beta-alanine tingles: 3.2 grams of beta-alanine is known to cause skin itching in the arms, neck, face, and other parts of the body.
  • Jitters: While reasonably mild, caffeine dose Ghost can be overwhelming for some folks, causing some short-lived pre-workout jitters.
  • Stomach issues: If your stomach is overly sensitive, there is a chance you might end up nauseous or with a mild stomach ache.
  • Cardiovascular problems: It is not common, but these doses of caffeine can cause changes in blood pressure and heart rate in individuals with preexisting cardiovascular issues, so if that’s the case, consult with a doctor before you take Ghost pre-workout.

The only issue I had was beta-alanine tingles. 3.2 grams is more than I can handle, so I was quite a bit itchy for about 30-40 minutes each time I took Ghost pre-workout.

I don’t find tingles very disturbing, but I also haven’t learned to embrace them. However, I know some of you enjoy this prickly feeling, so this may not even be a problem.

Other than that, I was completely side-effect-free.

Woman in Gym Clothes Holding Ghost Pre-Workout

What Flavors Are Available And How Do They Taste?

Ghost Legend V3 pre-workout comes in 6 different flavors:

  • Sour Strips® Rainbow
  • Sour Patch Kids® Redberry
  • Warheads® Sour Watermelon
  • Sonic® Cherry Limeade
  • Lemon Crush
  • Blue Raspberry

Blue Raspberry seems to be everyone’s favorite, and as far as I can tell, that’s their best-selling flavor. Sour Patch Kids® are up there, too.

However, I have tried both ones before, and since Sour Strips® Rainbow is the newest flavor of the bunch - I only tried that one.

It was all I wanted and more. Sour Strips® Rainbow was pleasantly sour and sweet, and while it was subtle, I could somewhat taste the strawberry under the main lemon note.

It was also incredibly easy to mix, even if you just use a glass and a spoon. As long as you aren’t one of those who swirls the powder four times and then chugs it, you won’t see any residue powder in the glass.

One thing I have to note is that the Sour Strips flavor is the only flavor that isn’t vegan, as it contains a casein-derived compound. It is also colored with artificial dye, FD&C Blue #1, so that’s one thing I didn’t quite like.

Is It A Fair Price?

Ghost pre-workout is absolutely fairly priced. As I said earlier, its price per serving is right at the median, but seeing how Ghost is much better than your average stimulant powder, $1.5 per scoop is an amazing deal.

And, unlike Ghost pre-workout V2, Ghost Legend V3 is now 30 servings per container, meaning you could use a single jar for nearly two months, depending on your workout schedule.

Who Is It Best For?

Ghost Legend pre-workout is an ideal choice for pretty much everyone, as far as I’m concerned. 

A formula this well-balanced can easily satisfy those who are starting out, as well as those who have spent years in the gym, according to both me and my gym buddy, who’s an ISSA-certified trainer and nutritionist.

We even agreed that If you don’t really care for RDAs, double-scooping this product would make it so that even Rich Piana-like dudes would love it.

That said, I wouldn’t recommend double-scooping Ghost pre-workout.

Who Is It Not Good For?

Ghost Legend V3 pre-workout is generally considered safe. It doesn’t contain any banned ingredients, and the ones in there are largely clinically dosed.

Nevertheless, some people should at least consult a doctor before starting Ghost pre-workout, and those people would be:

  • People with cardiovascular issues: As mentioned earlier, caffeine and other stimulants can elevate BP and heart rate, which could be harmful to those with pre-existing issues.
  • Pregnant women: Due to the lack of research on the subject, pregnant and nursing women are advised to stay away from high-stim pre-workouts.
  • People with stomach issues: While the current evidence fails to fully support this belief, some people have reported that caffeine flares up their gastrointestinal issues.
  • People with stimulant sensitivities: Those who are overly sensitive to stimulants such as caffeine could experience side effects like anxiety, jitters, restlessness, insomnia, etc.

All of the above should look into stim-free pre-workouts if they want to use them.

Tips For Increasing Performance Using Ghost Legend Pre-Workout

Aside from double-scooping, which I wouldn’t recommend you do, the only things you can do to increase your performance while using Ghost Legend pre-workout.

How do I know?

Well, I am very particular about what I eat, drink, and how I sleep. I’ve been for years at this point, and that allowed me to notice minor changes in my performance while I was doing the Ghost pre-workout review.

So, what I can tell you from experience is that a well-balanced meal containing all three macros, approximately 90-120 minutes before working out, will help you out tremendously.

While Ghost can give you a proper boost, you must first feed your body with proper nutrients. Otherwise, your body won’t have any reserves to tap into despite the stimulant-induced signals telling it to.

Ghost Legend Pre-Workout

Ghost Legend Pre-Workout







Overall Rating


Ingredients - Effectiveness & Amount

Key Ingredient


Clinically Effective Dose


Caffeine per serve

250.7 mg

3-6 mg/kg

Very effective

Citrulline per serve

4 g

6-8 g

Partially effective


0 mg

500-2000 mg


0 mg

100-200 mg


Caffeine is a central nervous system stimulant consumed to increase alertness and reduce the perception of fatigue. It is a common performance enhancer and a primary ingredient in almost every pre-workout formula.

Its effects as a performance enhancer are various but mostly revolve around:

  • Strength increase: A comprehensive umbrella review titled "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses" coupled the findings from multiple meta-analyses and suggested that caffeine ingestion improves exercise performance in a broad range of tasks, including muscle strength.[1]
  • Promoting fat loss: A study from 2019 led by doctor Ksenija Veličković demonstrated that “caffeine can promote brown adipose tissue (BAT) function.”[2] In other words, research showed that caffeine exposure led to increased BAT thermogenesis both in vitro and in vivo, suggesting its potential role in promoting fat-burning and energy expenditure.
  • Enhanced cognitive performance: A study from 2020 conducted on over 2,500 individuals older than 60 showed that caffeine consumption was associated with significant improvement in cognitive performance in measurable tests.[3]

At 250.7 mg, which is how much caffeine there is in Ghost pre-workout, all of the abovementioned effects are highly likely.


Citrulline is a non-essential amino acid often supplemented in the form of L-citrulline to enhance athletic performance due to its benefits in increasing nitric oxide production and improving blood flow.

On a more scientific note, citrulline in a pre-workout context is used for:

  • Nitric oxide enhancement and muscle pumps: Countless studies suggest that L-citrulline can enhance nitric oxide production, leading to improved blood flow and pronounced muscle pumps during resistance training.
  • Improved muscular endurance: A recent 8-day study on 22 trained men, led by Takashi Suzuki, showed that L-citrulline supplementation significantly improved cycling time trial performance (by 1.5%) and “subjective feelings of muscle fatigue” at only 2.4 grams.[4]

At 4 grams per serving, Ghost Legend pre-workout does not technically offer a clinically efficacious dose for aiding sports performance, but as you can see from the study referenced above, some of the effects may be observed at even lower dosages.




Clinically Effective Dose



100 mg

250-500 mg

Highly unlikely



50-300 mg

Synephrine/Bitter Orange Extract


10-20 mg t.i.d.



100-300 mg

Apart from caffeine, we have another stimulant called theobromine.

Theobromine is a naturally occurring compound found predominantly in cocoa beans and is structurally similar to caffeine. 

It is known for its mild stimulant effects on the central nervous system and its ability to promote relaxation and improve mood, primarily through the “inhibition of phosphodiesterases and blockade of adenosine receptors,” according to a study titled "The relevance of theobromine for the beneficial effects of cocoa consumption."[5]

Other studies also suggest its potency can be observed at dosages as low as 50 mg, but realistically, one would need at least 250 mg to feel the effects.




Clinically Effective Dose



3.2 g

3.2-6.4 g/day

Conditionally effective



3-6 g


1.5 g

1.5 g

Very effective



1.6-6.4 mg/kg



300-500 mg



300–600 mg

Huperzine A


50-200 mcg

Choline Bitartrate


500-3000 mg



3-5 g/day



1-10 g



5-10 mg



500-2000 mg



3-6 g








500 mg

500-3000 mg

Potentially effective


100 mg




50 mg

50-100 mg


VasoDrive-AP® *

254 mg



Ghost Legend Pre-Workout Supplement Facts

The rest of this performance-boosting formula goes as follows:

3.2 grams of beta-alanine, a non-essential amino acid that has gained popularity as a dietary supplement due to its ability to increase intramuscular carnosine concentrations, which can help buffer hydrogen ions during high-intensity exercise. 

In other words, beta-alanine can delay fatigue and help with DOMS.

However, a meta-analysis from 2012 suggests that for these effects to occur, 179 grams of beta-alanine should consumed over a 28-day period, meaning sporadic supplementation with beta-alanine likely won’t lead to the same results.[6]

On the other hand, we have 1.5 grams of Nitrosigine® (inositol-stabilized arginine silicate), a patented complex of arginine and silicon that has been shown to enhance nitric oxide levels, which can improve blood flow, energy levels, and muscle pumps during exercise.[7]

Next up, we have 500 mg of VitaCholine®(200 mg of choline), a branded form of choline, an essential nutrient that supports brain health, liver function, and metabolism.

As you might know, choline is crucial for neurotransmitter synthesis and can enhance cognitive function and memory, and is, in my opinion, the direct alternative to L-tyrosine previously present in Ghost V2.

Also, we have 100 mg of Neurofactor Coffee Fruit extract, which, despite the name, contains only 0.7 mg of caffeine. 

Considering its supposed effects are to support brain health by increasing levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that plays a key role in neuron survival and growth, I’d say this one’s also in here to act as a cognitive booster in place of tyrosine.

That said, there aren’t any relevant studies on Neurofactor, so take all of this with a grain of salt.

We also have 50 mg of AstraGin®, a patented blend of highly purified saponins isolated from the Astragalus membranaceus and Panax notoginseng root. 

AstraGin is believed to enhance the absorption of various nutrients, including amino acids, vitamins, and minerals, which is mostly why manufacturers include it in their pre-workouts.

Finally, the Sour Strips® Rainbow contains 254 mg of VasoDrive-AP®, which is another NO-boosting compound, also backed by solid scientific evidence. Since this compound is a concoction of hydrolyzed casein tripeptides (VPP and IPP), Sour Strips® Rainbow isn’t vegan-friendly.
Different Flavors of Ghost Legend Pre-Workout

How I Felt When I Took Ghost Pre-Workout

Through four weeks of using V3 Ghost pre-workout, my experience remained essentially unchanged, and it usually went like this:

Within 15 Minutes

Around the 15th minute, I could feel a slight tingle when the beta-alanine kicked in. It wasn’t as harsh, but it would stick around for half an hour or so.

Another thing, which I didn’t quite expect, is that 15 minutes in, I’d actually begin to notice some changes in my mood and energy. Nothing massive, but I’d feel the caffeine kicking in and my mind clearing out.

From that point on, it was just a gradual incline for the next 30 minutes.

Within 60 Minutes

Several changes would happen within the first 60 minutes of using Ghost pre-workout.

Firstly, the effects would peak probably by the time I’m done with my first exercise, so about 45 minutes in.

At that point, the tingles would go away, and I would be left with this feeling of complete, unadulterated mental clarity, calmness, and determination. It was like those movie shots when everything slows and quiets down, so you can see everything clearly and make flawless decisions in split seconds.

Truth be told, I probably looked like someone hurt me, and I’m lifting the pain away, but hey, the workouts I had with Ghost were brilliant because of it.

And yes, of course, my energy levels were steady throughout the session, I wouldn’t cheat on my last set because I was tired, and my muscles wouldn’t feel drained or weak. 

All in all, it was an amazing feeling and exactly what I'd look for in a pre-workout.

After 6+ Hours

If you recall, at the beginning of the Ghost Legend pre-workout review, I said I felt great immediately post-workout. Well, I felt equally great six hours in.

To be fair, I didn’t feel the same. Obviously, I wasn’t super focused or energized after five or six hours, but I was jolly. I could sit and talk, I could work, I could watch TV, and I didn’t find myself drifting away or tuning out like I sometimes would after a pre-workout.

As I also said, I never crashed after using Ghost pre-workout. Now, I can’t stress this enough: I hate crashing. Evenings are reserved for quality time, and if I feel like an overcooked noodle, that’s off the table.

That said, I’m super delighted Ghost didn’t make me feel that way. I’d just gradually return to my usual self, and I’d bring the day to closure with enough fuel in my tank, no matter what kind of activity I did come nighttime.

And yes, I slept like a baby. Well, the exact opposite of a baby, as I didn’t cry, and I actually slept through the night, but you get the point.

How Does It Compare To Other Pre-Workouts?

How does Ghost Legend V3 stack up against other well-known and popular brands?

Let me compare it to Cellucor C4 Original and Gorilla Mode pre-workouts so you can find out.

Ghost Legend Vs C4 Original Pre-Workout

Popularity aside, comparing C4 Original and Ghost Legend V3 pre-workout is like comparing a bicycle to a Bugatti - it’s not fair. But honestly, Ghost is so much better than the C4 Original.

Ghost pre-workout has 100 mg of extra caffeine, it has 4 times more citrulline (plus Nitrosigine®), and double the dose of beta-alanine. Pair that up with the rest of the useful ingredients found in Ghost that aren’t even included in the C4, and it quickly becomes obvious why I called it a Bugatti.

Flavor-wise, I guess it’d be up to personal preference, but as far as I’m concerned, Ghost leaves it in the dust in this aspect, too.


Ghost Legend V3

  • Caffeine - 250 mg
  • Citrulline - 4000 mg
  • Beta-alanine - 3200 mg

C4 Original

  • Caffeine - 150 mg
  • Citrulline - 1000 mg
  • Beta-alanine - 1600 mg

Ghost Legend Vs Gorilla Mode Pre-Workout

Gorilla Mode is a top 3 pre-workout on the market at the moment as far as I’m concerned, but if we compare it scoop-for-scoop with Ghost Legend, the difference between the two is smaller than one would expect.

Gorilla Mode slightly edges out Ghost when it comes to nitric oxide boosting, so you can expect slightly better pumps and endurance. However, I’d say that Ghost is better at keeping you focused and energized because it does contain more caffeine.

In all honesty, though, the differences are minimal. It is only if you double-scoop Gorilla Mode that you'll see a much bigger difference between them (such as double the citrulline, more caffeine, and full daily maintenance dose of creatine monohydrate), but that’s not really a fair comparison, is it?

Taste-wise, Ghost takes the crown, but Gorilla Mode is also delicious, in my opinion, so that, too, could swing either way for you.

The difference maker and the reason I’d go with Gorilla Mode over Ghost Legend is servings per container. You can get an additional 10 sessions with Gorilla mode for only 5 extra bucks.

All in all, a super tight race, but Gorilla Mode just barely edges out the Ghost.


Gorilla Mode

  • Caffeine - 175 mg
  • Citrulline - 4500 mg
  • Creatine - 2500 mg

Ghost Legend V3

  • Caffeine - 250 mg
  • Citrulline - 4000 mg
  • Nitrosigine - 1500 mg

What We Have Taken Into Consideration For Giving You A Final Verdict

Here is why you should take this review to heart, even though it’s coming from some guy on the internet.

My Expertise In Supplements

I’ve used pre-workouts for nearly a decade at this point, and while I don’t have a medical degree, I know a ton about dietary supplements.

My father is an MD, so from a young age, I developed a strong interest in science, which helped me out a ton when I started out in the gym. I’ve also studied pharmacology and concurrently honed my knowledge by reading tons of relevant studies on various matters, and I could tell you whether a product works or not just by looking at it.

Yours truly also hates false advertising that many manufacturers tend to do in order to sell their products, and I promise you, I call them out every time.

And, just for giggles, I became a certified sports nutritionist. I felt that would propel me closer to becoming an actual expert on the topic.

Reviewing Other Products

Aside from pre-workouts, I also review other dietary supplements.

Over time, I’ve tried and tested numerous products, from mass gainers to fat burners, and let me tell you, you really don’t need a lot in your supplement stack to get big and strong.

Therefore, recommending products that don’t work simply isn’t something I’d ever do.

People Also Ask (FAQs)

How long does Ghost Legend take to kick in?

Ghost pre-workout kicks in the standard 25 to 35-minute waiting period. If you take it on the way to the gym, it will be kicking in as you get ready for warm-ups. In addition, most users find the tingles start about 20 minutes in.

Does Ghost pre-workout make you gain weight?

No, Ghost pre-workout won't directly make you gain weight.

However, pre-workouts can cause weight gain, including Ghost Legend, but that is a slow process and the end result is likely due to increased lean muscle mass due to your workouts.

Does it have creatine or not?

The Ghost pre-workout supplement formula does not have creatine. However, a different product, known as Ghost Size, does have creatine.

Can I stack Ghost Legend V3 pre-workout with other supplements?

Yes, you can stack Ghost Legend V3 with creatine or protein supplements. It is not advised to stack Ghost with other pre-workout supplements.

How long does Ghost pre-workout last?

Ghost Legend has a half-life of about 6 hours, so it will last quite a bit.  That said, high-intensity exercise, endurance sports, or any other exercise performance will cut most of the effects to approximately 2 to 3 hours.

Final Words

To sum up, Ghost Legend V3 pre-workout is legendary, as the name would suggest. It is potent, it is balanced, it is well-dosed, and it is delicious.

I would gladly recommend Ghost to you or anyone else, regardless of the gym experience.

While I am done with Ghost pre-workout review and testing, I will definitely continue to use it until I scrape the container clean, and I almost never do that once the work is done. 

So, yes, Ghost Legend pre-workout is astonishingly good, and if you are tired of bland or gross flavors you have to chug down before your workout, Ghost Legend has the answer.

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Transparent Labs BULK Pre-Workout







Overall Rating




Last Updated on October 29, 2023

Photo of author

Andrew White

Andrew White is the co-founder of Garage Gym Pro. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. When he isn’t testing out products for his readers, he’s usually out surfing or playing basketball.