GHOST Energy Sticks: Same Legendary Formula, Zero Fizz

At long last!

GHOST Energy Sticks bring the full GHOST Energy drink formula into a powdered stick pack format: 200mg natural caffeine, 1000mg L-carnitine, alpha-GPC for focus, and the complete supporting cast, packed into a pocket-sized packet you mix with any water or beverage. No fizz, no refrigeration, no hunting for a can.

No fizz, no fridge, no can. GHOST Energy Sticks bring the same formula you already drink into a pocket-sized packet.

The initial lineup covers four flavors: Orange Cream, Sour Pink Lemonade, WARHEADS® Sour Watermelon, and Welch's® Grape. Two are established GHOST collab flavors with history behind them. Warheads has been part of the GHOST lineup from near the beginning, appearing across product lines over the years. Welch's Grape is also a longstanding partnership that's been growing across the catalog.

A Big Year for GHOST Stick Packs

GHOST has been pushing hard into the stick pack form factor. Earlier in 2026, GHOST Hydration moved its stick packs into boxes with a refreshed flavor lineup that includes Welch's Grape, and now the Energy line gets the same treatment. Stick packs address the portability gap that cans can't fill for travelers, commuters, or anyone who'd rather not carry a drink.

GHOST Energy Sticks come in both 24-count and 8-count boxes. The 8-count format is initially available at Target for WARHEADS® Sour Watermelon and Welch's® Grape, giving casual shoppers an easy point of entry, while the 24-count boxes suit regular GHOST Energy users looking to keep cost-per-serving down. GHOST's social media framing ("Energy. Anywhere.") makes the intended use case clear.

The ingredient breakdown is below. First, let's check prices and availability:

GHOST Energy Sticks Nutrition Facts

• Calories - 5

• Total Fat - 0g

• Total Carbohydrate - 1g

  • Total Sugars - 0g

    • Added Sugars - 0g

• Protein - 0g

• Vitamins and Minerals

  • Vitamin C - 90mg (100% DV)

  • Niacin (Vitamin B3) - 16mg (100% DV)

  • Vitamin B6 - 1.7mg (100% DV)

  • Vitamin B12 - 2.4mcg (100% DV)

GHOST Energy Sticks Ingredients

Each 1-stick serving provides the following:

• Carnipure® L-Carnitine L-Tartrate - 1000mg

  L-Carnitine L-Tartrate (LCLT) is the tartaric acid bound salt of L-carnitine, favored in sports nutrition research for its stability and bioavailability. At its core, carnitine acts as the essential transporter shuttling long-chain fatty acids across the inner mitochondrial membrane for subsequent beta-oxidation (fat burning!), while simultaneously buffering the acetyl-CoA/CoA ratio to keep mitochondrial metabolism running efficiently.^[1]

  Where LCLT has drawn the most attention in sports nutrition is post-workout recovery. Research by Kraemer and colleagues showed that 2g/day LCLT over three weeks reduced post-exercise markers of muscle damage (myoglobin, creatine kinase) and perceived soreness, while also increasing androgen receptor content on muscle cells to support protein signaling during recovery.^[1] Spiering et al. found 1g/day produced comparable reductions in markers like serum hypoxanthine and xanthine oxidase to the 2g dose, providing direct backing for this product's 1000mg level.^[1]

  

  On the performance side, a systematic review found L-carnitine supplementation improved high-intensity exercise capacity, including lower rated perceived exertion and higher peak power output.^[2] Carnipure® is Lonza's clinically-studied LCLT form, backing most of this research. It pairs naturally with 200mg caffeine's fat-mobilization effects and taurine's role in muscle contractile function throughout this formula. Taurine may also actually help a bit with that:

• Taurine - 1000mg

  Taurine is a conditionally essential, sulfur-containing amino acid concentrated in skeletal muscle, cardiac tissue, and the brain.^[3] Its core roles in osmoregulation, calcium signaling, and additional mitochondrial support translate directly into exercise performance and sustained energy output.

  On the endurance side, a meta-analysis across 10 human studies found taurine ingestion improved overall performance, with a single dose proving just as effective as chronic use.^[4] In skeletal muscle specifically, elevated taurine raises twitch force and helps preserve contractile function under high-frequency stimulation, partly through calsequestrin-mediated calcium handling.^[5]

  The caffeine pairing here matters too. A 2025 network meta-analysis found the combination improved both anaerobic capacity and reaction time beyond what each compound achieved alone, making the two a well-matched duo in a formula like this.^[6] At 1000mg, this dose falls in the lower range of successfully-studied protocols, though research documents effective responses across the full 1 to 6g span.^[7]

• Natural Caffeine from Coffee (Coffea spp.) Bean - 200mg

  Caffeine is one of the most extensively studied performance compounds in sports nutrition, and as always, GHOST sticks with a naturally-sourced version. By competitively binding A1 and A2A adenosine receptors, it blocks the inhibitory signal of adenosine, preventing fatigue signaling from accumulating while supporting alertness, reaction time, and sustained focus.^[8][9] Research confirms these benefits extend across both simple and complex attention tasks, including improvements in alerting and executive control networks.^[10]

  On the physical side, data from a major meta-analysis confirm caffeine supports muscular strength and endurance.^[11] The ISSN identifies 3-6 mg/kg as the effective performance range, placing 200mg squarely within reach for most users.^[12] Caffeine also promotes thermogenesis: repeated dosing raised daily energy expenditure by 8-11% in controlled conditions,^[13] and meta-analyses confirm a consistent effect on fat metabolism as well.^[14]

  Paired with Alpha-GPC and NeuroFactor, caffeine's adenosine antagonism complements the cholinergic focus stack in this formula. Users sensitive to timing should note that caffeine consumed within 6 hours of bedtime has been shown to measurably reduce sleep quality.^[15]

• Alpha-GPC (Alpha-Glyceryl Phosphoryl Choline 50%) - 150mg

  Alpha-GPC is a choline-containing phospholipid that converts to phosphorylcholine in the gut, crosses the blood-brain barrier, and supplies substrate for acetylcholine (ACh) synthesis (the neurotransmitter driving both cognitive signaling and neuromuscular contraction).^[16]

  In a 2024 randomized crossover study, higher-dosed alpha-GPC doses significantly improved cognitive scores versus placebo in resistance-trained men, with the higher dose also completing the test faster.^[16] Earlier work found 200mg A-GPC produced serial subtraction scores 18.1% faster than caffeine and 10.5% faster than placebo.^[17]

  At 150mg of the 50% standardized form, this serving delivers approximately 75mg active alpha-GPC, below most studied standalone doses, so you likely won't get the results discussed above from this dose alone. But within this formula, alpha-GPC's cholinergic support complements the 200mg caffeine's adenosine receptor antagonism for a two-pronged approach for alertness and focus.

• NeuroFactor™ Coffee (Coffea arabica) Fruit Extract - 100mg

  

  NeuroFactor™ (also marketed as CognatiQ) is a standardized whole coffee fruit concentrate from Coffea arabica, rich in polyphenols including chlorogenic acids and procyanidins. Its primary mechanism centers on brain-derived neurotrophic factor (BDNF), a neuroprotein that supports neuronal growth, synaptic plasticity, and normal cognitive function.

  A single 100mg dose raised plasma BDNF by a pooled 143% above baseline across two acute human studies, well above the non-significant responses seen in green coffee bean and grape seed extracts at the same dose.^[18] Notably, isolated chlorogenic acid at 50mg produced no significant BDNF response, pointing to the whole fruit's procyanidin profile as the likely driver rather than chlorogenic acids or caffeine alone.^[18]

  A 28-day placebo-controlled trial in adults with mild cognitive decline found significant reaction time reductions at days 7 and 28 (p = 0.040), with trends toward improved accuracy.^[19] An fMRI crossover study using 100mg whole coffee cherry extract found increased BDNF, an elevated glutamate/GABA ratio, and enhanced functional connectivity in the anterior cingulate cortex, alongside measurably reduced reaction times.^[20]

  The 100mg dose here matches the clinical research exactly, and the BDNF pathway complements Alpha-GPC's cholinergic support and caffeine's adenosine receptor antagonism for multi-pathway cognitive coverage.

• AstraGin® (10:1 Astragalus membranaceus and 50:1 Panax notoginseng Root Extracts) - 25mg

  AstraGin® is NuLiv Science's patented combination of Astragalus membranaceus and Panax notoginseng saponins, standardized for astragalosides and ginsenosides. Its mechanism centers on upregulating intestinal nutrient transporters to improve bioavailability of co-ingested compounds, including amino acids and amino acid derivatives like carnitine.^[21]

  A 2026 randomized crossover trial found AstraGin increased valine absorption by 14.07% and leucine by 8.34% over four weeks alongside resistance training, with the largest gains in adults aged 60 to 80 (+12.74% total EAA absorption).^[22] Separately, AstraGin paired with arginine increased arginine AUC by 17.3% and raised the Arg/ADMA ratio by 167.1%, supporting nitric oxide production.^[23] We don't have those ingredients here, but many of GHOST's users are taking them elsewhere in their day, and GHOST is well-known for loving the ingredient.

  At 25mg (half the 50mg clinical trial dose), this is a conservative add that prioritizes bioavailability support across the formula. EFSA identified 350mg as a safe maximum daily intake for adults, placing this dose comfortably within established guidance.^[24]

Flavors Available

Here's an up-to-date list of all GHOST Energy Sticks flavors:

How to Use

• When to take it: Mix one stick with 12 to 16oz of water before a workout or any time you need clean energy on the go.
• With or without food: Can be taken either way.
• Other notes: Don't exceed 2 servings per day, and account for other caffeine sources in your daily total. GHOST recommends this product only for healthy adults 18 and older.

Stacks Well With

• Ghost Size V3: Unflavored GHOST SIZE mixes clean with any Energy Stick flavor and adds creatine and Peak ATP® for strength and power support.
• Ghost Pump: Unflavored GHOST PUMP pairs well for pre-workout sessions where you want nitric oxide support alongside the caffeine and carnitine from the sticks.

Who It's For

• Energy drink regulars: If you're already drinking GHOST Energy cans, the sticks deliver the same formula at a lower cost per serving with more flexibility on when and where you use it.
• Travelers and commuters: Stick packs fit in a bag pocket or carry-on without liquid restrictions, and they don't need to be kept cold.
• Pre-workout users: The 200mg natural caffeine, Alpha-GPC, and NeuroFactor make these a capable pre-workout option, especially stacked with an unflavored pump or creatine product.

Conclusion: Full Energy, New Format

Bags are out, boxes are in. GHOST Hydration stick packs in 8CT and 24CT boxes with Strawbango, Kiwi Strawberry, Lemon Crush, Welch's Grape, and two Sonic collabs.

GHOST Energy Sticks don't reinvent the wheel. They take the formula that's built the GHOST Energy drink's reputation and extend it into a format that works in more situations. The active ingredient panel mirrors the can: 1000mg Carnipure® carnitine, 200mg natural caffeine, 150mg Alpha-GPC, 100mg NeuroFactor, and 25mg AstraGin, with zero sugar and just 5 calories per stick.

The collab lineup adds context. Welch's Grape has been expanding its presence across the GHOST catalog, most recently in the GHOST Hydration tub refresh for 2026, and its appearance in Energy Sticks continues that partnership's growth. Warheads Sour Watermelon is one of those GHOST flavors that's been around long enough to feel like a fixture, and it translates well to a sour powder format.

If you want more background on how GHOST built its collab-driven brand identity and got here, Dan Lourenço's conversation on the PricePlow Podcast covers that ground thoroughly.

Check PricePlow for current pricing and availability on GHOST Energy Sticks, and sign up for GHOST alerts to stay current on new flavors and retailer updates.