The Pre-Workout of Legends – V4 Makes a Statement

Ghost Way of life entered the sports activities vitamin trade in 2016 and one of many first merchandise they launched was Ghost Legend, their legendary stimulant-based pre-workout complement. With an eye catching label that includes customized graffiti and clear ingredient itemizing, that first model took all the world by storm — and the storm hasn’t let up since.

Through the years, Ghost took on quite a few groundbreaking taste collaborations, which began with Bitter Warheads however led to Bitter Patch Children, Swedish Fish, Welch’s Grape Juice, Sonic, Bubblicious, and quite a few athlete collabs.

A 12 months after the Legend V3 launch, Ghost determined that it’s time for some main modifications — Legend V4 is right here, full of extra substances, extra caffeine, and at a lower cost!

Ghost Legend V4: Extra Scoop, Extra Worth

Ghost Founder/CEO Dan Lourenço joined the PricePlow Podcast for Episode #143 to debate Legend V4, additionally letting us in on the Ghost 100 Yr Plan. Listed here are the most important modifications:

Serving dimension stays at 30, sticking to the most important “anti-shrinkflation” change in V3
A number of ingredient modifications, with pure caffeine now at 300mg, Nitrosigine changed by extra citrulline, 2.5g Betaine added, 2g L-Tyrosine added, 1g Taurine added, 100mg Senactiv added, and VitaCholine doubled to 1g
Pure colours solely
Decrease retail worth, sticking it as soon as once more to the inflation we’ve been seeing!

Put merely, this can be a huge improve in materials — in a single day we’re going from a 14 gram scoop to a 22 gram scoop… it’s nonetheless at 30 servings, and it’s nonetheless globally compliant!

300 milligrams pure caffeine in a single-scoop serving

Every single-scoop serving of Ghost Legend now sports activities 300 milligrams of naturally-sourced caffeine, which is now into critical territory. If that’s an excessive amount of for you, you need to use lower than a scoop and nonetheless have scientific doses of citrulline, and if that’s not sufficient caffeine for you, you possibly can nonetheless strive Legend ALL OUT.

As at all times, you possibly can anticipate completely epic flavors from Ghost. Legend V4 begins with a couple of collab flavors (Bitter Patch Children Redberry, Sonic Cherry Limeade, Welch’s Grape, and Warheads Bitter Watermelon) in addition to homegrown flavors in Blue Raspberry and Orange Cream.

Let’s get into the ingredient evaluation beneath, however as at all times, you possibly can try our coupon-powered costs and join PricePlow’s Ghost information alerts, since extra information is at all times on the way in which:

Ghost Legend V4 Substances

Keep in mind, we’re at 300 milligrams of caffeine, so use as much as one serving (one scoop) of Legend in 6 to eight ounces of chilly water 15 to half-hour earlier than train.

Right here’s what one serving of Ghost Legend V4 (22 grams) comprises:

L-Citrulline – 6,000 mg

Objective: Nitric oxide pumps

Since L-citrulline is such a strong nitric oxide booster, Ghost noticed no cause to alter the quantity in Legend V3. L-citrulline is a non-essential amino acid that’s naturally present in watermelons and lots of different vegetation.[1-5] Citrulline is utilized in pre-workouts as a result of it will increase blood move, oxygen, and nutrient supply all through the physique by the use of rising nitric oxide.[1,6]

Not solely does L-citrulline increase efficiency, but it surely additionally considerably enhances your means to get a pump. It’s additionally featured in Ghost’s stimulant-free pre-workout pump complement, Ghost Pump.

L-citrulline is concerned within the ureagenesis cycle, which is chargeable for eradicating ammonia from the physique. Excessive ranges of ammonia can negatively influence your physique’s means to generate vitality within the type of adenosine triphosphate.[1] Theoretically, larger clearance of ammonia ought to scale back fatigue.

To ensure that L-citrulline to hold out its results, it must be transformed into L-arginine by the kidneys. Afterward, an enzyme known as nitric oxide synthase converts the L-arginine into nitric oxide (NO).[7] In response to elevated ranges of NO, blood vessels vasodilate (develop),[8] permitting blood to move extra effectively all through the physique.[9]

Research have proven that supplementing with 3 to six grams of L-citrulline earlier than train can:[1,6,10-15]

Considerably increase efficiency (particularly throughout high-intensity power and energy actions)
Cut back the post-exercise ranking of perceived exertion
Decrease blood stress
Lower muscle soreness / improve restoration
Higher oxygen uptake
ATP (mobile vitality) manufacturing

Over twice the scientific dose!

Notice this: the bottom clinically-supported citrulline dose is 2.4 grams[6] — Legend now has effectively over twice that quantity!

So we’ve an unimaginable 6 grams, greater than Ghost Legend has ever had (it was at 4 grams within the first three variations).

Beta-Alanine – 3,200 mg

Objective: Muscular fatigue discount

The delicate tingling sensation (referred to as paresthesia) you’ll really feel whenever you take Legend V3 is attributed to the three.2 gram dose of beta-alanine. Subsequent to L-citrulline and caffeine, beta-alanine is without doubt one of the most typical substances in pre-workouts. Customers particularly prefer it as a result of you possibly can generally really feel the momentary paresthesia kicking in. Nevertheless, that’s not the one cause the ingredient is included in pre-workouts.

Beta-alanine is an amino acid utilized by our our bodies to generate extra intramuscular carnosine, a molecule used to buffer lactic acid build-up.[16,17] Lactic acid accumulation is usually chargeable for the burning sensation in your muscle mass throughout intense train, and limiting it may well result in improved endurance. Analysis demonstrates that beta-alanine works on this capability:

Beta alanine endurance research

There have been two giant meta-analyses on beta-alanine supplementation with respect to athletics (throughout a number of sports activities and actions):

The primary one, printed in 2012, checked out 15 research and reveals that beta-alanine works nice in workout routines lasting 1 to 4 minutes.[18]
The second evaluate, printed in 2016, had much more information to work with — 40 research. It reveals that beta-alanine promotes higher endurance in workout routines starting from 30 seconds to 10 minutes![19]

There’s additionally an unimaginable security research demonstrating no toxicity,[20] assuaging any fears concerning these tingles. The ISSN’s 2015 place on beta-alanine can be a wonderful useful resource for the endurance-boosting ingredient.[17]

Betaine Anhydrous – 2500mg

Objective: Muscle constructing, physique composition, and hydration

That is the primary time we’ve seen basic pre-workout ingredient betaine in a Legend pre-workout, and we’re very excited as a result of there’s a lot good information on it.

Betaine, often known as trimethylglycine (TMG), resembles creatine in its results, though it has a really completely different mechanism of motion. The similarity lies in the truth that each betaine and creatine work to extend adenosine triphosphate (ATP) manufacturing.[22]

The distinction is that creatine donates phosphate teams to this metabolic course of, whereas betaine donates methyl teams. The truth is, betaine is one thing of a super-methylator. That’s vital as a result of methylation is a type of elementary metabolic processes that winds up immediately or not directly affecting all the pieces that goes on in your physique.

Betaine has some cool advantages on short-term athletic efficiency as effectively. It’s an osmolyte, which means that it promotes mobile hyperhydration, forcing a larger than normal quantity of water into your cells by elevating osmotic stress round your cells.

The extra water comes with extra vitamins and gasoline, which may make your cells stronger[21,23] and extra resilient to warmth stress.[24]

There’s loads of analysis exhibiting betaine’s means to enhance power, energy, and physique composition.[21,23-28] However we need to spotlight one research that we discover significantly spectacular.[21,23]

This research, printed in 2013, confirmed that topics taking 2,500 milligrams of betaine day by day – the identical dose utilized in Legend V4 – gained 5.3 kilos of muscle and misplaced 6.4 kilos of fats over the 1.5-month research interval. That’s a 3% lower in physique fats share.[21,23]

One other research, this one from 2018, partially replicated that lead to collegiate ladies. These ladies did a weight coaching program along side betaine supplementation and finally misplaced 4.4 kilos extra physique fats than the placebo group.[7]

Lastly, one of the vital capabilities of betaine’s methylation is to regulate ranges of homocysteine.[29] Excessive homocysteine is related to arterial calcification, and lots of cardiovascular conditions.[30] So betaine’s anti-homocysteine impact represents an excellent funding in your long-term well being and athletic efficiency.

Not laborious to see why it’s been added to Legend V4, is it?!

Betaine’s additionally in Ghost SIZE, which makes this stack much more attention-grabbing since 5 grams per day has further analysis for it!

L-Tyrosine – 2000mg

Objective: Focus and neurotransmitter assist

To extend focus and enable you deal with anxious conditions, similar to intense train, Legend V4 makes use of 2 grams of the conditionally important amino acid L-tyrosine, upgraded from the 1 gram they’d in V2. Some analysis reveals that L-tyrosine boosts alertness, focus, temper, and psychological vitality by rising the manufacturing of three key neurotransmitters:[31]

Norepinephrine
Epinephrine
Dopamine

Neurotransmitters are chemical messengers which might be vital for cell-to-cell interactions, signaling, and to hold out practically each physiological course of within the physique. Excessive-stress occasions (together with train) can considerably deplete neurotransmitter ranges, which may result in decreased efficiency, elevated fatigue, and issue concentrating. So supplementing with L-tyrosine previous to train may help delay or forestall the depletion of those neurotransmitters.

Norepinephrine and epinephrine are two catecholamines (hormones) that play an vital function within the sympathetic nervous system (SNS). They’re activated in instances of stress. The SNS is the place the fight-or-flight response originates. It’s how the mind responds to anxious conditions. These hormones are primarily chargeable for rising lipolysis, blood glucose ranges, coronary heart price, and lowering digestion.

Dopamine, alternatively, is named the “feel-good” neurotransmitter. It’s linked to emotions of delight, motivation, temper, and reward. Analysis has proven that supplementing with L-tyrosine results in improved cognitive operate and efficiency and assists customers in adapting to emphasize.[32,33]

Taurine – 1000mg

Objective: Hydration, endurance, and mitochondrial assist

Much like L-tyrosine, taurine is conditionally important as a result of the physique can produce it, however underneath excessive circumstances (intense coaching in our case), it’s useful to extra.[34]

Taurine is concerned in numerous bodily capabilities, similar to:[34,35]

Osmoregulation (the steadiness between intracellular and extracellular fluid)
Stabilization of cell membranes
Calcium signaling
Scavenging free radicals
Discount of oxidative stress
Manufacturing of bile salts, which assist metabolize fat

A scientific evaluate of taurine printed within the journal Sports activities Medication found that Supplementing with 1 to six grams can considerably improve endurance.[36]

Furthermore, a research printed within the journal Life Sciences discovered that taurine can increase cognition by:[35]

Restoring the operate of taurine transporters and GABA (𝜸-aminobutyric acid) receptors
Reducing neuroinflammation and oxidative stress
Activating physiological pathways
Stimulating mitochondrial biogenesis and synaptic operate

Final, a research confirmed that taurine has the power to extend nitric oxide ranges by activating nitric oxide synthase and enhancing the bioavailability of nitric oxide.[37] If you happen to couldn’t inform, we’re glad to have it again in Legend V4.

VitaCholine Choline L+Bitartrate – 1000mg

Objective: Focus and acetylcholine manufacturing

Choline is a B vitamin that performs many roles, crucial of which is arguably upkeep of mobile membranes.[38] Though your physique could make some choline by itself, the B vitamin remains to be thought of a vital nutrient as a result of the physique can’t make sufficient to cowl all of its personal dietary necessities.

Within the central nervous system (CNS), choline serves as an ingredient within the synthesis of acetylcholine, which we regularly name the educational neurotransmitter due to its significance in studying and reminiscence consolidation.[39] An increase in acetylcholine ranges interprets to improved cognition in a number of domains, together with steadiness and coordination.[40,41]

So right here, choline is principally used as a nootropic ingredient to spice up focus, though it’s positively used for greater than that.

The benefit of VitaCholine is that it’s 100% L+choline, probably the most bioavailable isomer of choline. That is the shape that was switched from Alpha-GPC in V3 (mentioned beneath within the part detailing the variations).

Pure Caffeine – 300 mg

Objective: Vitality

As an alternative of utilizing an artificial supply of caffeine, similar to caffeine anhydrous, beginning in Legend V2, Ghost used pure caffeine derived from espresso beans. The change means Ghost not depends on artificial sources, which can have questionable origins.

Caffeine is probably the most studied complement ingredient and has been proven, repeatedly, to considerably increase each bodily and psychological efficiency throughout varied actions.[42,43] Caffeine acts by blocking adenosine from binding to its receptors, which reduces neural exercise and ends in boosting vitality ranges.[42,43]

Furthermore, caffeine inhibits the enzyme that breaks down cyclic adenosine monophosphate (cAMP), referred to as phosphodiesterase.[42,43] Higher ranges of cAMP assist improve ATP manufacturing, which additionally results in an increase in vitality. Research have proven that caffeine decreases ache notion and promotes fats loss.[42,43]

Anecdotally, it’s argued that pure caffeine raises vitality ranges extra easily than artificial caffeine anhydrous — though that hasn’t been demonstrated in any identified analysis.

Ghost Legend V4 now has 300 milligrams of caffeine — greater than any customary Ghost Legend system but! Traditionally, V2 and V3 had 250 milligrams whole, whereas V1 had a mix that yielded 202 whole milligrams again.

PureWay-C – 195mg (yielding 135mg / 150% DV Vitamin C)

Objective: Diminished soreness

Utilized in different Ghost formulation like Ghost Hydration, PureWay-C is a supply of vitamin C that claims 233% higher vitamin retention.

Vitamin C has well-known antioxidant properties,[44,45] and supplementing it could promote nitric oxide manufacturing[46] and stop deficiencies that diminish athletic efficiency.[47] Analysis has proven it may well scale back soreness and markers of muscle harm post-workout.[48,49] Dieters with decreased energy additionally see fatigue discount with the vitamin.[50]

However this isn’t any vitamin C, it’s PureWay-C:

PureWay-C: extra bioavailability, extra vitamin c retention

PureWay-C consists of bioflavonoids, and it has no less than 4 analysis research exhibiting nice efficacy.[51-54]

A 2008 research placing Pure-Manner C towards three different types of vitamin C (customary ascorbic acid, Ester-C [ascorbate-calcium threonate-dehydroascorbate], and calcium ascorbate), concluded with this:

PureWay-C supplementation results in the best absolute serum vitamin C ranges when in comparison with AA, CaA and Ester-C. PureWay-C offers a statistically vital larger serum degree than calcium ascorbate at 1, 2, 4, and 6 hours submit oral supplementation[51]

That is the type of energy up we anticipate from Ghost.

Theobromine – 100 mg

Objective: Longer-lasting vitality

Along with 300 milligrams of caffeine for reinforcing vitality ranges, Legend additionally has 100 milligrams of theobromine. Theobromine, a bitter alkaloid derived from cacao beans, is usually present in pre-workouts and fats burners because of its means to extend vitality ranges and suppress urge for food.[55,56]

Analysis reveals that theobromine has the identical mechanism of motion as caffeine, which means that it’s an inhibitor of each phosphodiesterase and adenosine.[55] Since theobromine has the same molecular construction to caffeine, it is sensible that it will have comparable results on the physique.

Nevertheless, some research recommend that caffeine and theobromine have various ranges of stimulatory results because of completely different half-lives.[55] Merely put, it takes longer for the physique to metabolize and excrete theobromine than caffeine. Theoretically, the mix of those two substances ought to increase your vitality ranges and maintain them elevated for an extended time frame.

Lastly, theobromine expresses a couple of additional well being advantages due to its anti-inflammatory, antitumoral, and cardioprotective properties.[55]

NeuroFactor Espresso (Coffea arabica) Fruit extract – 100 mg

Objective: Focus and cognitive assist

NeuroFactor is a standardized espresso fruit extract that may assist enhance cognitive operate and vitality ranges. It does this by rising the expression of brain-derived neurotrophic issue (BDNF), which helps the expansion, differentiation, and networking of neurons.[57]

Analysis reveals that normally, the upper your serum BDNF, the higher your mind could be anticipated to work.[58] Constantly-elevated BDNF can defend towards neurotoxins and neurodegenerative sickness,[58,59] whereas low BDNF will increase your mind’s susceptibility to such sickness.[59]

Extremely, the 100-milligram dose utilized in Ghost Legend has been proven to extend BDNF ranges by an unimaginable 150%.[59] That is the ingredient that replaces rauwolfia, which ought to provoke a smoother really feel.

Senactiv (Panax Notoginseng and Rosa canina extracts)- 100mg

Objective: Endurance

Again from Legend V2 and in a much bigger approach (going from 50 to 100 milligrams), Senactiv is again. This can be a patented[60] mix of ginseng and rose extracts with analysis exhibiting assist that will help you re-energize, recuperate, and restore by:[61-66]

Rising the manufacturing of citrate synthase, which is an enzyme concerned in ATP synthesis
Lowering exercise-induced irritation markers, leading to quicker restoration and fewer soreness
Selling the removing of broken cells and the replenishment of wholesome cells

Ghost has used this ingredient since earlier than it was even known as Senactiv — Dan has lengthy been a fan, and used it again when it was named ActiGin years in the past.

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

Objective: Ingredient absorption

Ghost finishes Legend off with AstraGin, a patented ingredient from NuLiv Science made out of a proprietary mix of Panax notoginseng and Astragalus membranaceus root extracts.[67-71] It’s used as a bioavailability-enhancer – analysis has proven one in all its parts can promote intestine well being and enhance L-arginine uptake.[72]

Ghost Legend V4 Flavors

Right here’s an up to date record of all Ghost Legend V3 flavors which might be at present out there. Those highlighted in yellow are the unique 5 out there within the July 2024 V4 launch.

So the place are we now and the place have we been? First, hearken to Ghost Founder and CEO Dan Lourenço in Episode #143 of the PricePlow Podcast. He will get right into a ton of the rationale behind the modifications. You may as well watch the video beneath:

After that, let’s dig into the small print:

Main Variations from Legend V3 to V4

Caffeine now at 300mg! The caffeine dose retains going increased, doesn’t it? Legend began at 202mg, made its approach as much as 250mg, and is now at 300. This responds to market demand, and is just the state of affairs in our underslept, blue-light-saturated society.

At the least extra caffeine can result in extra power and efficiency, although.

Nitrosigine has been changed by extra citrulline Launched in Legend V2 and saved in Legend V3, the largest change is that GHOST has eliminated the 1500 milligrams of Nitrosigine from the system, opting to as an alternative add 2000 milligrams extra L-citrulline.

Whereas Nitrosigine followers could also be disillusioned, this has enabled the model so as to add much more to Legend:

2500mg Betaine Added There’s merely an excessive amount of strong efficiency and physique composition analysis to not embody this ingredient (often known as trimethylglycine). Sure, it’s additionally in Ghost SIZE at 2500 milligrams, however guess what: There’s much more analysis when it’s used at 5000 milligrams per day.
Added L-Taurine (1000mg) and Tyrosine (2000mg) Greater tub provides you larger substances. As GHOST founder and CEO Dan Lourenço has acknowledged in Episode #116 of the PricePlow Podcast, it wasn’t the associated fee maintaining these substances out of the system — it was the scale constraint. That downside’s now been solved, and solved with strong doses too.
Double the Choline VitaCholine Choline Bitartrate has been bumped up from 500 to 1000 milligrams. This now yields 73% of the really helpful day by day worth of choline, a profit for many who aren’t consuming a lot meat or eggs.
Senactiv Added Dan and the workforce at GHOST have lengthy been huge followers of Senactiv, even again when it was referred to as ActiGin. The query actually grew to become, “The place does it belong within the stack?”

It appears to be like like they’ve discovered their place, with 100 milligrams right here in Legend, 50 milligrams in Ghost SIZE, and one other 50 milligrams in Ghost Hydration (powder).

Vitamin C added GHOST loves PureWay-C, a bioavailability-enhanced type of vitamin C. Usually they pair this with nitrates in dietary supplements like Ghost PUMP, however you get 150% DV right here as effectively to fight oxidation.

Total, that’s a variety of stuff added, with just one factor eliminated. Transferring from 14 grams to 22 grams isn’t any joke!

Ghost Legend V4 is a Assertion

Ghost Legend V4 is kind of the anomaly. Greater, higher, and cheaper. The tubs are merely enormous. This can be a assertion to the trade – Ghost is coming to eat your lunch.

We’re not solely seeing the alternative of “shrinkflation” right here, we’re seeing the alternative of inflation too! Customers who’re searching for an inexpensive day by day driver will likely be excited to see these additional 5 servings to extend their tub, and decrease stimulant customers might even get two months value of exercises out of this!

Not solely that, however with 6 grams of citrulline, we’re not totally positive how a lot you want Ghost Pump — though for enormous arm days, it definitely can’t harm.

Ghost’s coaching stack consists of Ghost Pump, Ghost Measurement, and Ghost Intra (you would additionally take into account Ghost BCAA if you’d like it cheaper or much more epic flavors) — we’re excited to see the upcoming modifications to Measurement, however as Dan acknowledged on our podcast, “Pump is ideal” and Intra is sizzling off the press, up to date from the Ghost Amino system.

To remain knowledgeable, subscribe beneath for extra Ghost information, critiques, interviews, and offers from PricePlow. If you wish to strive Legend V4, use coupon code PRICEPLOW for 20% off!

Persevering with our journey down reminiscence lane:

Legend V3 vs Legend v2

Let’s recap a few of the V2 to V3 modifications:

Servings Elevated From 25 to 30

The primary huge factor to notice concerning the V3 replace is that Ghost provides you 30 full servings as an alternative of 25. That is based mostly on suggestions from customers who indicated they need extra worth.

Typically, pre-workouts can be found in 20-25 servings, which is usually a month’s provide (most individuals don’t practice seven days every week). Nevertheless, with Ghost Legend… we’ve a sense extra clients do take it day by day, just because the style is phenomenal and it offers such glorious vitality.

Single-scoop!

Moreover, a full serving is now out there in only one scoop, slightly than two. The 2-scoop servings and “20/40” splits we generally see can get complicated, and annoying, to readers. We’ve seen a return to single-scoop, single-serving pre-workout dietary supplements, which Ghost by no means had.

Ingredient Adjustments from V2 to V3

Senactiv was eliminated in V3, however re-added in V4. They’d performed this for international compliance, an issue that appears to have been solved.
Rauwolfia was changed with NeuroFactor, and that has caught with V4. This one in all probability isn’t a shock – rauwolfia is a robust stimulant, and lots of people expertise anxiousness and jitters when utilizing it. NeuroFactor, alternatively, provides a a lot cleaner sort of vitality. It upregulates neuroplastic and neurogenic elements as an alternative of adrenergic receptors.
Taurine was eliminated, however this choice has been undone with the larger tub in V4.
Tyrosine was eliminated, however this choice was additionally undone with V4.
Alpha GPC was changed with VitaCholine – largely for international compliance causes. Alpha-GPC got here underneath hearth in 2023 is that Alpha-GPC is “pretty much as good as banned” in Europe after a few damaging research.[73]

We mentioned a few of this with Ghost Way of life Founder and CEO Dan Lourenço on episode #088 of the PricePlow Podcast, Dan Lourenço #4: Ghost Way of life’s Plans for 2023.

What was in Legend V1?

For a visit down reminiscence lane, right here’s the unique Legend V1 label:

There have, after all, been many different collabs alongside the way in which. If any are at present out there, we’ll present them in our taste listings and worth comparisons. And bear in mind, when you want extra vitality, there’s at all times Legend ALL OUT, with 400 milligrams of caffeine.