Regarding pre-workout supplements, there are plenty of brands, flavors, and formulas to choose from.

There are formula and ingredient lists that include stimulants, stimulant replacements, vitamins, minerals, and more.

How do you know which pre-workout supplement is right for you? In this Legion Pulse pre-workout review, I will look closely at Legion Athletics Pulse pre-workout.

I will cover my personal experience taking the supplement and help you decide if the ingredients will be a benefit to your workout routines.

Legion Athletics is a Virginia-based clinical nutrition and fitness supplement company. Owned and operated by fitness expert, author, and blogger Mike Matthews.

Matthews created his own pre-workout supplements after finding the current options on the shelves to be ineffective and the lack of healthy options.

What started as a three-flavor brand with low market value and almost no marketing has blossomed into one of the top budget-friendly, healthy pre-workout formulas.

They now have a stimulant and caffeine-free version, two serving sizes, and over 15 flavors.

Their biggest claim to fame is that Legion only offers scientifically proven ingredients in clinically proven doses and amounts.

Legion Pulse also contains no artificial flavors, artificial sweeteners, dyes, or chemicals.

Legion Athletics Pulse

Legion Athletics Pulse Pre-Workout

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My Learnings After Taking Legion Pulse Pre-Workout

Like many supplement companies, there are a lot of quality and scientific claims with Legion. I sampled the Mojito and Apple Cider flavors to give it a first-person test.

Below are the results (or lack thereof) I found over the last two weeks during my Legion Pulse pre-workout review process.

1. Flavor

Aside from serving scoop size and how the powder mixes in water, the flavor is the first thing you notice.

If you regularly take pre-workouts, you know that the taste and flavor are something you almost have to get used to.

Unfortunately, aside from brands like Ghost Legends and a few others, no brand has an overwhelmingly great taste or best flavor.

There are 17 flavors of Legion pre-workout supplements, and I tried two of them, Apple Cider and my personal favorite, Mojito. The other flavors you can choose from are:

  • Green Apple (Non-stim available)
  • Fruit Punch Flavor (Non-stim available)
  • Strawberry Margarita
  • Arctic Blast
  • Frosted Cranberry
  • Strawberry Kiwi
  • Blood Orange
  • Blue Raspberry (Non-stim available)
  • Blueberry Lemonade
  • Cherry Limeade
  • Grape (Non-stim available)
  • Pink Lemonade
  • Sour Candy (Non-stim available)
  • Tropical Punch (Non-stim available)
  • Watermelon

While things like blue raspberries, mojitos, and arctic blasts aren't natural flavors, the ingredient labels remain true to claim, and nothing artificial is listed.

However, in the "other ingredients" section, all labels have the same lists (with few coloring exceptions), so the actual source of flavorings is up for debate.

Overall the flavors weren’t bad, but like most other brands, they weren’t spectacular or noteworthy, either.

Naturally sweetened, with the highest quality supplements, at high doses, we can forgive some flavor enhancements.

2. Performance Increase

Taking the pre-workout 30 minutes before my workouts seemed to be the magic number.

The beta-alanine tingling sensation kicked in about 20 minutes later, sooner than some other brands. The high levels of caffeine ensured I felt an increase in energy and endurance.

Because I do enjoy a morning cup of coffee but do not want to go over my daily limits (400mg per day), I started using a single scoop instead of the recommended two.[1]

I didn't notice anything different in taking half of a dose, with the exception of the post-workout side effects (covered below).

However, I was able to get out a few extra reps over the course of the entire workout. Nothing outstanding, but any increase is good.

I didn't go up in weight during the testing period, but I did notice the majority of my workouts ended sooner, even with the additional reps.

3. Pump

Almost everyone in the gym looks for that muscle pump. It is a sort of instant gratification to see your muscles full, hard and taught with blood flow.

While muscle pumps aren't designed to last forever, what I achieved with Legion Pulse lasted longer post-workout than most other brands I have tried.

4. Focus

Mental awareness and mental focus are key factors for my workouts. It is one of the primary reasons I take a pre-workout supplement and need the additional kick to focus.

Easily distracted by the music, TVs, and other lifters performing nearby, I find it hard sometimes to focus.

With Legion Pulse in my system, I did notice less attention to my MP3 player choosing the right song, and I didn't wait as long between sets as I normally do.

I still watched more TV than I should have and watched others lift while resting, though, so not a huge change overall.

5. Energy

One thing is for certain; you get a definite and tangible energy boost when taking this formula.

I cannot speak personally to the non-stim version, but the caffeinated formulas are adept at reducing fatigue with an energy boost that kicks in quick and strong.

The label claims to offer no jitters, no upset stomach, and no post-workout crash.

However, while working out, my knees did bounce a lot, and I found myself rushing to the next station between sets.

I was feeling jittery, but bumping up my caffeine intake to 350mg per shot has that effect on many people.

Different People Using Legion Athletics Pulse Pre-Workout

6. Side Effects

Because of all the ingredients, there aren't a lot of side effects to worry about.

Beta-alanine tingling and restless legs were the only side effects I experienced, and they are fairly common in the pre-workouts world.

True to claims, I suffered no upset stomach or digestive upset, bloating, or gas. However, keep in mind that during the majority of my testing, I was on half a dose to limit the caffeine levels.

7. Post-Workout

The post-workout side effects with many pre-workout drinks are crashing, upset stomach or intestinal bloating and gas, or jitters.

The first few doses, I took the full two-scoop dose. I had the beta-alanine tingles, which continued even when I dropped my dosage.

The leg bouncing and high energy were prevalent as well, but what I noticed is that the crash after it wore off diminished almost completely after halving the dose.

On two full scoops, though, there was an evident crash. After about an hour post-workout, I grew extremely tired and could hardly do more than want to take a nap.

8. Cost & Availability

The cost for Legion Pulse pre-workout is about average for the premium brands, which Legion Pulse is not yet considered.

Because you get about 21 days' worth per container instead of 30 days, the cost per serving comes out to about $1.90, which is relatively high.

When you cut the dose to one scoop, like I did, the cost per serving drops to about $1, which is much more affordable.

You can buy any of the flavors and formulas direct from Legion at their website. You can choose the caffeinated or non-stim versions and flavor of choice.

You can also buy online at sites like Amazon, where you often get a coupon or deal price on certain popular flavors (like fruit punch) through the Legion store there.

For local shopping, you can find Legion at stores like GNC, sporting goods stores, and even retail chains across the country, though the flavor options are more limited.

Legion Athletics Pulse

Legion Athletics Pulse Pre-Workout

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Overall Rating



  • High energy levels
  • Caffeine and non-stim formulas available
  • Dissolves easily
  • Multiple flavor options


  • Popular flavors not always in stock
  • Full dosage can cause a crash
  • High pricing per serving

Legion Athletics Pre-Workout Formula Examined

Legion Athletics Pulse Pre-Workout Supplement Facts

The Legion Athletics formulas are touted as containing only natural ingredients, with no artificial colors, flavors, dyes, or sweeteners listed on their nutrition facts.

Let's find out if that is true and explain what Legion Pulse pre-workout ingredients are included in each serving (two scoops) of the pre-workout drink.

L-Citrulline DL-Malate 2:1 (8g)

The amino acid L-citrulline DL-malate, commonly just called L-citrulline malate, is essentially citrulline with malic acid added to it.

It is commonly found as a food preservative.[2] At 8g, this is a hefty dose of citrulline malate, whereas most others offer 6g.

In a pre-workout, L-citrulline malate is used to improve blood flow to working muscles, help improve absorption by muscle mass fibers, and even support faster recovery times while acting as a lactic acid buffer.

The last benefit there, citrulline malate, can increase muscular endurance, body composition, and increase power output.

CarnoSyn® Beta-Alanine (3.6g)

Beta-alanine is also used to increase muscle endurance levels. It helps prevent the lactic acid build up in the muscles adding to workout duration and limiting recovery time.

Beta-alanine also greatly increases blood flow to the smaller blood vessels and to working muscles specifically.

This is where the muscle pump and tingles come from.

The tingles are harmless and subside on their own in a few minutes, but without beta-alanine supplementation, you wouldn't have the itching, but you would also have less high-intensity interval training (HIIT) performance.

Betaine Anhydrous (2.5g)

Betaine anhydrous has many names, simply betaine or trimethylglycine (TMG). It is a naturally occurring amino acid derivative first found in sugar beets.[3]

As a pre-workout supplement, it is commonly called creatine replacement.

While not quite as studied as creatine, it also provides improved hydration, more explosive power output, and supports protein synthesis.

Caffeine Anhydrous (350mg)

Natural doesn't mean that this is a stim-free pre-workout! Caffeine anhydrous is simply caffeine in a dehydrated form. It is a common replacement for tea extract or coffee bean caffeine sources.

It is thought to dissolve better and be absorbed rapidly, compared to other caffeine sources, but has no other major benefit.

With 350mg towards your 400mg daily limit, a full dose of Legion can give you a huge energy boost and endurance rush and improve mental focus and awareness.

This is not the only stimulant found on this list.

L-Theanine (350mg)

L-theanine is thought to combine with caffeine to help slow its release into the body without affecting the desired result.[4]

Due to this time-release mechanism, it offers a smooth energy rush. There is less chance of a sugar crash as L-theanine wears off.

AlphaSize® Alpha GPC (300mg)

Alpha-Glyceryl Phosphoryl Choline, or Alpha GPC, is one of those gray areas on the label claims.

They state on the label they only use scientifically proven ingredients at clinically effective dose levels.

However, Alpha-GPC has not been studied much, and there is no scientific evidence of clinical dosage recommendations.

It is a naturally occurring energy replacement, though, and can offer a caffeine-like boost to your energy levels.

Like the Beta-Alanine, Alpha-GPC is a trademarked version (AlphaSize in this case and CarnoSyn for the other).

Other Ingredients – Calcium (148mg), Sodium Citrate (230 Mg), And Potassium (345 Mg)

The other listed ingredients are vitamins and minerals, which are common in most sports nutrition diets.

They all aid the body in mental and physical performance, workout performance, metabolism, recovery, and overall health.

However, taking a daily vitamin or eating a healthy diet are more than enough chances to get the proper daily doses.

Who Should Use Legion Athletics Pulse Pre-Workout?

Anyone looking for a high dose of energy from multiple stimulant sources should enjoy Legion Pulse.

You can increase mental awareness, focus, and muscular endurance levels similar or greater to other brands on the market.

Because a full serving is two scoops, it also makes it easy to minimize difficulty when using a half dose, as you still use a full scoop.

Who Shouldn’t Use Legion Athletics Pulse Pre-Workout?

Anyone with caffeine sensitivity should avoid the majority of the Legion pre-workout powders.

However, they offer caffeine-free versions of a few of their popular flavors, offering caffeine alternatives instead.

Is Legion Pulse Pre-Workout Good? (How It Rates Vs Others)

Legion Pulse has a standing in the fitness industry that was hard-fought and well-earned. However, how does it stack up against other popular pre-workouts? Let's find out.

Legion Athletics Pulse Vs C4 Pre-Workout

Cellucor C4 is arguably the most recognized brand name out there.

However, compared to Legion, C4's ingredient list is longer, has much less caffeine, and contains creatine, whereas Legion doesn't.

C4 and Legion tie on flavor, with both being about average and palpable. Don't expect massive flavor excitement, but at least you have multiple flavors to choose from with both.

Legion Athletics Pulse Vs Ghost Pre-Workout

Ghost does what almost no other pre-workout dietary supplements can do; they make it taste good. With amazing childhood flavors that are enjoyable to drink, Ghost has much more to offer.

Compared to Legion, though, their caffeine levels are low, and Ghost contains more ingredients that are less studied than the ingredients in Legion Pulse.

Related Article  - Ghost Pre-Workout Review

Common Pulse Pre-Workout Questions

When is the best time to take Legion Pulse?

Like most pre-workouts, it is best to take Legion 25 to 40 minutes before your workout. 25 to 30 minutes is optimal for the longest-lasting results and enough energy to get you started.

Is Pulse pre-workout safe to have regularly?

According to all known research and scientific data available on the ingredients, there is nothing to suggest daily use of Legion as a pre-workout is unsafe.

The one exception is the high caffeine levels that can affect your sleep cycle. Other caffeine sources should be eliminated to remain under the daily recommended limits.

Does Legion pulse have creatine?

No, Legion Pulse uses Betaine Anhydrous instead of creatine.

Betaine Anhydrous has similar effects on the body, water pump, and recovery of muscle fibers to creatine, which makes it a safe alternative in healthy adults.

It is also lacking nitric oxide and many amino acids found in other brands.

Is Legion Pulse pre-workout vegan friendly?

No, Legion is gluten-free but not vegan, as it does list 5 ingredients that are not vegan-friendly. Two of those are derived from animals. However, it is vegetarian-friendly in most instances.

Final Verdict

As noted in this Legion Pulse review, the Legion pre-workout mix is a high-caffeine formula for those looking for a huge energy boost.

Other ingredients act as stimulants as well, including one that also gives the caffeine a time-release type of absorption.

While not for everyone, with 17 total flavors and easy-to-find containers in shops, stores, and online, it can be an all-natural pre-workout that keeps you motivated, raises endurance levels, and lowers recovery time.

we recommend this instead!

Transparent Labs BULK Pre-Workout







Overall Rating




Last Updated on August 21, 2023

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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.