Ghost Legend: The Pre-Workout of Legends – V3 Has Landed!

Ghost Lifestyle entered the sports nutrition industry in 2016 and one of the first products the company released was Ghost Legend, their legendary stimulant-based pre-workout supplement. With an eye-catching label featuring custom graffiti and transparent ingredient listing, that first version took the entire world by storm.

On May 17, 2023, Ghost Lifestyle launched the third version of the Ghost Legend pre-workout, and this time, it brings more value and more international compliance.

Over the years, Ghost took on numerous groundbreaking flavor collaborations, which started with Sour Warheads but led to Sour Patch Kids, Swedish Fish, Sonic, Bubblicious, and a few athlete collabs.

In Spring 2023, Ghost decided that it’s time for Legend V3, two years after V2 came out, and it’s now packed with more servings and more value.

Ghost Legend V3: The Latest Legend Pre-Workout

After winning their third-straight PricePlow Brand of the Year award, Ghost Founder/CEO Dan Lourenço joined the PricePlow Podcast to discuss Ghost Lifestyle’s Plans for 2023. Inside, he leaked information about Legend V3, which includes some major changes:

• Serving size increase from 30 to 25, bucking the recent “shrinkflation” trend.
• Ingredient changes, namely the replacement of rauwolfia with NeuroFactor and the removal of Senactiv, taurine, and tyrosine.
• Global compliance – Legends are worldwide, so Legend has to be too.

250 milligrams natural caffeine in a single-scoop serving

Each single-scoop serving of Ghost Legend sports 250 milligrams of naturally-sourced caffeine paired next to a powerhouse pump blend of 4 grams of citrulline and 1.5 grams of Nitrosigine. (*If that’s not enough caffeine for you, check out Legend ALL OUT.)

As always, you can expect absolutely epic flavors from Ghost. Legend V3 begins with a few collab flavors (Sour Patch Kids Redberry, Sonic Cherry Limeade, and Warheads Sour Watermelon) as well as homegrown flavors in Blue Raspberry and Lemon Crush.

Let’s get into the ingredient analysis below, but as always, you can sign up for PricePlow’s Ghost news alerts, as we’re certain more flavors and collabs will be on the way:

Ghost Legend V3 Ingredients

For best results, Ghost recommends mixing one serving (one scoop) of Legend in 6 to 8 ounces of cold water 15 to 30 minutes before exercise. Remember, there’s 250 milligrams of caffeine in a scoop, so you can use less than a full scoop to assess tolerance.

Here’s what one serving of Ghost Legend V3 (14 grams) contains:

• L-Citrulline – 4,000 mg

  

  Since L-citrulline is such a powerful nitric oxide booster, Ghost saw no reason to change the amount in Legend V3. L-citrulline is a non-essential amino acid that’s naturally found in watermelons and many other plants.^[1-5] Citrulline is used in pre-workouts because it increases blood flow, oxygen, and nutrient delivery throughout the body by way of increasing nitric oxide.^[1]

  Not only does L-citrulline boost performance, but it also significantly enhances your ability to get a pump. It’s also featured in Ghost’s stimulant-free pre-workout pump supplement, Ghost Pump.

  L-citrulline is involved in the ureagenesis cycle, which is responsible for removing ammonia from the body. High levels of ammonia can negatively impact your body’s ability to generate energy in the form of adenosine triphosphate.^[1] Theoretically, greater clearance of ammonia should reduce fatigue.

  In order for L-citrulline to carry out its effects, it has to be converted into L-arginine by the kidneys. Afterward, an enzyme called nitric oxide synthase converts the L-arginine into nitric oxide (NO).^[6] In response to increased levels of NO, blood vessels vasodilate (expand),^[7] allowing blood to flow more efficiently throughout the body.^[8]

  

  Studies have shown that supplementing with 3 to 6 grams of L-citrulline before exercise can:^[1,9-14]

  • Significantly boost performance (especially during high-intensity strength and power activities)
  • Reduce the post-exercise rating of perceived exertion
  • Lower blood pressure
  • Decrease muscle soreness / increase recovery
  • Better oxygen uptake
  • ATP (cellular energy) production

  So we have a research-supported dosage of 4 grams, as we always have in every version of Ghost Legend since the beginning. But even better, isn’t the only nitric oxide ingredient inside – below we get to Nitrosigine as well!

• Beta-Alanine – 3,200 mg

  The mild tingling sensation (known as paresthesia) you’ll feel when you take Legend V3 is attributed to the 3.2 gram dose of beta-alanine. Next to L-citrulline and caffeine, beta-alanine is one of the most common ingredients in pre-workouts. Users especially like it because you can sometimes feel the temporary paresthesia kicking in. However, that’s not the only reason the ingredient is included in pre-workouts.

  

  Carnosine helps your body flush lactic acid out of the muscles. Beta alanine helps you get more muscle carnosine content.

  Beta-alanine is an amino acid used by our bodies to generate more intramuscular carnosine, a molecule used to buffer lactic acid build-up.^[15,16] Lactic acid accumulation is typically responsible for the burning sensation in your muscles during intense exercise, and limiting it can lead to improved endurance.

  Research demonstrates that beta-alanine works in this endurance-boosting capacity:

  Beta alanine endurance studies

  There have been two large meta-analyses on beta-alanine supplementation with respect to athletics (across several sports and activities):

  • The first one published in 2012 used 15 studies, and showed that beta-alanine works great in exercises from 1-4 minutes long.^[17]
  • The second one, published in 2016, had far more data to work with — 40 studies — showing that beta alanine promotes better endurance in exercises ranging from 30 seconds to 10 minutes!^[18]

  There’s also an incredible safety study demonstrating no toxicity,^[19] alleviating any fears regarding those tingles. The ISSN’s 2015 position stand on beta alanine is also an excellent resource for the endurance-boosting ingredient.^[16]

• Nitrosigine (Inositol Stabilized Arginine Silicate) – 1,500 mg

  To increase nitric oxide production even more, Ghost uses 1.5 grams of Nitrosigine on top of those 4 grams of citrulline. Nitrosigine, a patented ingredient from the masterminds at Nutrition21,^[20] has demonstrated potent nitric-oxide boosting properties. It’s made up of three primary ingredients: L-arginine, silica (from potassium silicate), and inositol, and in research is known as Inositol-Stabilized Arginine Silicate, or ASI.

  

  Nitrosigine is primarily found in pre-workouts due to its ability to boost nitric oxide levels… but don’t forget about its cognitive-supporting capabilities!

  A better form of arginine

  Nitrosigine is what the fitness community had always wanted standard L-arginine to be.

  As mentioned above, L-citrulline gets converted into L-arginine before it can be used for nitric oxide production.^[6] The issue is, standard L-arginine on its own has poor bioavailability.^[21-24] Researchers attempted to overcome that with large doses, but that led to GI distress.^[25,26]

  Nitrosigine presents the better approach.

  Nutrition21 was successful in addressing L-arginine’s poor bioavailability by combining it silicate and then adding a small amount of inositol.^[20,27] A study from the University of Arkansas found that 1.5 grams of Nitrosigine are just as effective at boosting nitric oxide levels as 8 grams of citrulline malate.^[28] Previous in-vitro research also showed it outperforming common NO-boosting ingredients like arginine, citrulline, and agmatine as well.^[29]

  The clinical dose is 1.5 grams (what we have here in Legend), and it’s been shown to increase blood arginine levels as quickly as 30 minutes after consumption,^[30] while lasting as long as six hours.^[27] It was shown to boost arterial flow by an incredible 31%!^[28]

  But it’s not just about pumped-up blood flow to the muscles — there are also nootropic benefits!

  Nitrosigine as a nootropic

  

  A nitric oxide booster that improves cognition?! Yes – Nutrition21 passed around this helpful infographic after the Nitrosigine cognition study on healthy young adults was published.^[31]

  Furthermore, studies have shown that Nitrosigine boosts perceived energy levels, focus, and cognitive flexibility. One study showed that it helped prevent cognitive decline after exhausting exercise,^[32,33] and in that study, its effects began as quickly as 15 minutes!^[32]

  More research determined that Nitrosigine can support cognition in healthy humans in a non-exercised state: A study on healthy men showed improved cognitive flexibility, processing speed, and executive functioning.^[34,35] and another saw improved memory test performance.^[31]

  It’s no surprise that Nitrosigine is starting to make its way into some of the best selling pre-workouts on the market. After testing it in a couple V1 limited edition versions, Ghost added it in V2, and it’s here to stay in V3!

• VitaCholine Choline Bitartrate – 500 mg

  Choline is a B vitamin that plays many roles, the most important of which is arguably maintenance of cellular membranes.^[36] Although your body can make some of it on its own, it’s still considered an essential nutrient because the body can’t make enough to cover its own nutritional requirements.

  In the central nervous system (CNS), choline serves as an ingredient in the synthesis of acetylcholine, which we often call the learning neurotransmitter because of its importance in learning and memory consolidation.^[37] A rise in acetylcholine levels translates to improved cognition in multiple domains, including balance and coordination.^[38,39]

  So here, choline is mainly used as a nootropic ingredient to boost focus, although it’s definitely used for more than that.

  The advantage of VitaCholine is that it’s 100% L+choline, the most bioavailable isomer of choline. This is the form that was switched from Alpha-GPC in V3, discussed below in the section detailing the differences.

• Natural Caffeine [From Coffee (Coffea spp.) Bean] – 250 mg

  Instead of using a synthetic source of caffeine, such as caffeine anhydrous, starting in Legend V2, Ghost decided to use natural caffeine derived from coffee beans. By switching to natural caffeine, Ghost no longer has to use synthetic sources, which may have questionable origins.

  

  Christian’s using Legend V3 – What flavor will you pick?

  Caffeine is the most studied supplement ingredient and has been shown, time and again, to significantly boost both physical and mental performance across various activities.^[40,41] Caffeine acts by blocking adenosine from binding to its receptors, which reduces neural activity and results in boosting energy levels.^[40,41]

  Moreover, caffeine inhibits the enzyme that breaks down cyclic adenosine monophosphate (cAMP), known as phosphodiesterase.^[40,41] Greater levels of cAMP help increase ATP production, which also leads to a rise in energy. Studies have shown that caffeine decreases pain perception and promotes fat loss.^[40,41]

  Anecdotally, natural caffeine is argued to raise energy levels more smoothly than synthetic caffeine anhydrous, although that hasn’t been demonstrated in any known research.

  Ghost Legend V3 has 250 milligrams of caffeine – the same as it had in V2, which was boosted from a blend that yielded 202 total milligrams back in V1. Need more? Then try Ghost Legend ALL OUT.

• Theobromine – 100 mg

  In addition to 250 milligrams of caffeine for boosting energy levels, Legend also has 100 milligrams of theobromine. Theobromine, a bitter alkaloid derived from cacao beans, is commonly found in pre-workouts and fat burners due to its ability to increase energy levels and suppress appetite.^[42,43]

  

  Experienced and need to step it up even more? Ghost Legend ALL OUT is the strongest Ghost Legend pre-workout supplement ever – with 400mg caffeine blend (with 100mg coming from extended-release) and a dual citrulline stack for all out pumps!

  Research shows that theobromine has the same mechanism of action as caffeine, meaning that it’s an inhibitor of both phosphodiesterase and adenosine.^[42] Since theobromine has a very similar molecular structure to caffeine, it makes sense that it would have similar effects on the body.

  However, some studies suggest that caffeine and theobromine have varying levels of stimulatory effects due to different half-lives.^[42] Simply put, it takes longer for the body to metabolize and excrete theobromine than caffeine. Theoretically, the combination of these two ingredients should boost your energy levels and keep them elevated for a longer period of time.

  Lastly, theobromine expresses a few extra health benefits because of its anti-inflammatory, antitumoral, and cardioprotective properties.^[42]

• NeuroFactor Coffee (Coffea arabica) Fruit extract – 100 mg

  NeuroFactor is a standardized coffee fruit extract that can help improve cognitive function and energy levels. It does this by increasing the expression of brain-derived neurotrophic factor (BDNF), which supports the growth, differentiation, and networking of neurons.^[44]

  

  Dan Lourenço of Ghost Lifestyle joins the PricePlow Podcast for the fourth time in Episode #088, this time to recap their incredible 2022 and plans for 2023. But look at this ‘fake’ product he got caught drinking during the show! Can we meme it to reality?!

  Research shows that in general, the higher your serum BDNF, the better your brain can be expected to work.^[45] Consistently-elevated BDNF can protect against neurotoxins and neurodegenerative illness,^[45,46] while low BDNF increases your brain’s susceptibility to such illness.^[46]

  Incredibly, the 100 milligram dose used in Ghost Legend has been shown to increase BDNF levels by an incredible 150%.^[46] This is the ingredient that replaces rauwolfia, which should bring a smoother feel.

• AstraGin (Panax notoginseng and Astragalus membranaceus) Root Extracts – 50 mg

  Ghost finishes Legend off with AstraGin, a patented ingredient from NuLiv Science made from a proprietary blend of Panax notoginseng and Astragalus membranaceus root extracts.^[47-51] It’s used as a bioavailability-enhancer – research has shown the ability of one of its components to promote gut health and improve the uptake of L-arginine.^[52]

  This may help improve the potential of our arginine-based ingredient, Nitrosigine, although the two haven’t been studied together.

Ghost Legend V3 Flavors

Here’s an updated list of all Ghost Legend V3 flavors that are currently available somewhere. The ones highlighted in yellow are the original five available in the May 2023 V3 launch.

Watch Ghost’s “Legends Never Die” Episode

Season 10, Episode 7 of Ghost’s Building The Brand YouTube channel dives into the legend behind Legend:

So where are we now and where have we been? Let’s dig into the details:

Legend V3 vs Legend v2

Let’s recap some of the recent changes:

Servings Increased From 25 to 30

The first big thing to note about the V3 update is that Ghost gives you 30 full servings instead of 25. This is based on feedback from consumers, who indicated they want more value.

Generally, pre-workouts are in 20-25 servings, which is typically a month’s supply (most people don’t train 7 days a week). However, with Ghost Legend… we have a feeling more customers do take it daily, simply because the taste is phenomenal and it provides such excellent energy.

Single-scoop!

Additionally, a full serving is now available in just one scoop, rather than two. The two-scoop servings and “20/40” splits we sometimes see can get confusing and annoying to readers. We’ve seen a return to single-scoop, single-serving pre-workout supplements, which Ghost had never had.

Ingredient Changes

• Senactiv has been removed. It’s a very cool but expensive novel senolytic ingredient, and consumer feedback indicated that most didn’t care about having it in a pre-workout formula, so Ghost decided to save users some money. The other issue with Senactiv is that it’s not globally compliant for use in nutritional supplements.
• Rauwolfia has been replaced with NeuroFactor. This one probably won’t come as a surprise – rauwolfia is a strong stimulant, and a lot of people experience anxiety and jitters when using it. NeuroFactor, on the other hand, gives a much cleaner type of energy. It upregulates neuroplastic and neurogenic factors instead of adrenergic receptors.
• Taurine has been removed, for multiple reasons.
  • First, taurine is sometimes believed to help take the “edge” off of stimulants (taurine interacts with GABA receptors^[53]), which is less of a concern now that rauwolfia is removed.
  • Further, it’s rumored that stacking taurine with caffeine may become non-compliant in certain international markets – no actual confirmation on that, however.
  • Finally, like the next ingredient, it also saves space to keep the same sized tub and enable 30 full servings.
• Tyrosine has been removed, like taurine, as a way to save money and space for the surge to 30 servings.
• Alpha GPC has been replaced with VitaCholine – again, for global compliance reasons. Our understanding in 2023 is that Alpha-GPC is “as good as banned” in Europe after new research showing increased risk of atherosclerosis and stroke.^[54,55] PricePlow will be covering this in greater detail later on.

Some of this was discussed with Ghost Lifestyle Founder and CEO Dan Lourenço on the PricePlow Podcast — see Episode #088 — Dan Lourenço #4: Ghost Lifestyle’s Plans for 2023.

What was in Legend V1?

For a trip down memory lane, here’s the original Legend V1 label:

Label Comparison: Ghost Legend V1 vs V2. V1 is on the left, V2 on the right

There have of course been many other collabs along the way. If any are currently available, they’ll be shown in the flavor listings and price comparisons above and below. And remember, if you need more caffeine, there’s always Legend ALL OUT, with 400 milligrams of caffeine.

What’s Next For Ghost?

You can always count on Ghost Energy to have some epic flavors as well

Ghost Legend V3 strikes an interesting departure from some of the trends in the active nutrition space. We’re seeing the opposite of “shrinkflation” here, and users who are looking for an affordable daily driver will be excited to see those extra five servings, helping to prolong their tub. It does, however, come at the expense of a couple of ingredients like taurine and tyrosine that we see in a lot of other pre-workout supplements.

Additionally, the removal of rauwolfia will be a welcome addition to many users who are sensitive to the plant extract, and the move away from Alpha-GPC will not go unnoticed in the industry – you can expect more of this to follow in the coming years (perhaps in Ghost Energy as well).

Ghost’s training stack includes Ghost Pump, Ghost Size, and Ghost Amino (you could also consider Ghost BCAA if you want even more epic flavors) — we’re unsure if any of these will be receiving V3 status, but you know we’ll cover the differences here on PricePlow if that happens.

Until then, subscribe below for more Ghost news, reviews, interviews, and deals from PricePlow. If you want to try Legend V3, use coupon code PRICEPLOW for 20% off!

Note: This article was originally published January 6, 2018 and was updated on March 2, 2021 and May 17, 2023 with major version changes, with minor checkups on September 10, 2023 for the Sour Strips launch.