Ghost - Legend v4 Pre-Workout

Ghost Legend V4 is the fourth generation of the pre-workout that launched Ghost Lifestyle into the sports nutrition mainstream in 2016. V4 is a significant upgrade from V3 — serving size jumped from 14g to 22g, caffeine increased from 250mg to 300mg of natural caffeine, L-Citrulline went from 4g to 6g, and three new ingredients were added that were never in the standard Legend formula before: Betaine Anhydrous at 2.5g, L-Tyrosine at 2g, and Taurine at 1g. Twelve active ingredients. Fully transparent label — every dose of every ingredient disclosed. Zero proprietary blends. Vegan. Gluten free. Soy free. Sugar free. 30 servings. California Prop 65 Warning applies.†

Supplement Facts — Ghost Legend V4 (Per 1 Scoop / 22g Serving)

Pump and Performance

• L-Citrulline (Vegan Fermented) — 6,000mg (6g)
• Beta-Alanine — 3,200mg (3.2g)
• Betaine Anhydrous — 2,500mg (2.5g)
• Senactiv (Panax notoginseng + Rosa roxburghii) — 100mg

Energy and Focus

• L-Tyrosine (Vegan Fermented) — 2,000mg (2g)
• Taurine — 1,000mg (1g)
• VitaCholine (Choline Bitartrate) — 1,000mg (1g)
• Natural Caffeine (from Coffee Bean) — 300mg
• NeuroFactor (Coffea arabica Whole Coffee Fruit Extract) — 100mg
• Theobromine — 100mg
• PureWay-C (Ascorbic Acid + Citrus Bioflavonoids) — 195mg

Absorption

• AstraGin (Astragalus membranaceus + Panax notoginseng Root Extracts) — 25mg

• Fully transparent label. Zero proprietary blends. Every dose disclosed.
• 300mg total caffeine per serving. High-stimulant. Not for caffeine-sensitive users.
• Vegan friendly. Gluten free. Soy free. Sugar free.
• 30 servings per container. 1 scoop = 1 serving (22g).
• California Prop 65 Warning applies.

What's Inside Ghost Legend V4 — The Full Ingredient Breakdown

L-Citrulline (Vegan Fermented) — 6,000mg

Ghost has used vegan fermented L-Citrulline since the first version of Legend — the fermentation process produces citrulline from plant-based substrates rather than the animal collagen hydrolysis used in cheaper citrulline manufacturing. The upgrade from 4g in V3 to 6g in V4 brings the dose well above the 3-4g minimum effective threshold for meaningful nitric oxide and blood flow support and into the 6g range now standard in serious pump-focused pre-workouts.†

Citrulline converts to Arginine in the kidneys — bypassing the intestinal and hepatic arginase degradation that limits oral Arginine supplementation — and the resulting Arginine serves as the substrate for nitric oxide synthase enzymes that produce nitric oxide. More NO means vasodilation: blood vessel walls relax, vessels widen, blood flow to working muscle increases. The practical training effects at 6g are measurable improvements in muscular endurance, pump intensity, reduction in perceived exertion, and delayed onset of fatigue during high-rep sets. Research at this dose range shows meaningful improvements in reps to failure in subsequent sets, making the citrulline contribution to training volume significant and cumulative over a training session.†

Beta-Alanine — 3,200mg

Beta-alanine is the ingredient responsible for the temporary tingling sensation (paresthesia) that many users feel in the face, neck, and extremities 15-30 minutes after taking a pre-workout. This tingling is a harmless cosmetic side effect of beta-alanine's mechanism — not an indicator of harm or effectiveness. The actual function of beta-alanine is increasing intramuscular carnosine concentrations over weeks of daily consistent use.†

Carnosine is a dipeptide (beta-alanine + histidine) that serves as a primary intracellular pH buffer in muscle cells. During high-intensity exercise, hydrogen ions accumulate as byproducts of anaerobic energy metabolism, driving intracellular pH down and creating the "burning" sensation in working muscle that forces early termination of a set. Higher carnosine concentrations extend the buffering capacity — delaying the pH drop that causes muscular fatigue. The research is consistent: beta-alanine at 3.2g daily increases carnosine levels significantly over 4-8 weeks of use, and elevated carnosine improves performance specifically in exercises lasting 30 seconds to 10 minutes. This is the sweet spot of high-rep resistance training, HIIT, and most team sport activity. The 3.2g dose is precisely the research-validated daily dose that Ghost has maintained across every version of Legend.†

Betaine Anhydrous — 2,500mg (New in V4)

Betaine (trimethylglycine) is a compound derived from sugar beet processing that plays two distinct roles in athletic performance: as a methyl donor and as an osmolyte. As a methyl donor, betaine supports S-adenosylmethionine (SAM) production, participating in creatine biosynthesis and homocysteine regulation. As an osmolyte, betaine draws water into muscle cells alongside taurine and glycerol to produce intracellular hydration and cellular volume — the "water-driven pump" dimension that complements citrulline's NO-mediated vascular pump.†

The performance research on betaine is substantial and consistent. A 2010 study documented significant improvements in bench throw power, isometric squat force, and vertical jump power. Multiple subsequent trials at 2.5g daily have shown improved power output, strength endurance, and body composition outcomes — specifically more lean mass gain and greater fat loss compared to placebo groups doing the same training program. The 2.5g dose in Legend V4 is precisely the dose used in the majority of positive betaine research. Stacking betaine with Ghost SIZE (which also contains 2.5g betaine) provides 5g combined daily — where even more comprehensive research support exists for body composition outcomes.†

Senactiv — 100mg

Senactiv is a patented ingredient from NuLiv Science combining Panax notoginseng and Rosa roxburghii extract. Its primary documented mechanism is supporting the regeneration of old muscle cells and the removal of senescent (aged, non-functional) muscle cells — effectively improving the quality of muscle cell turnover to support faster recovery and sustained energy production during training. Research at the 50mg dose shows improvements in ATP regeneration and reduced muscle damage markers post-exercise. Ghost uses 100mg — double the standard dose found in most products — making Legend V4's Senactiv inclusion one of the more aggressive dosings of this ingredient in the pre-workout category.†

L-Tyrosine (Vegan Fermented) — 2,000mg (New in V4)

L-Tyrosine is the amino acid precursor to the catecholamine neurotransmitters: Dopamine, Norepinephrine, and Epinephrine. These are the neurotransmitters responsible for drive, motivation, alertness, and the fight-or-flight stress response — and they are also what the 300mg caffeine in Legend V4 relies on to produce its stimulant effects. High-intensity exercise and significant caffeine doses both deplete catecholamines from the prefrontal cortex over the course of a training session, which can result in declining focus and motivation during long or demanding workouts.†

Tyrosine supplementation before training replenishes the precursor pool, supporting sustained catecholamine synthesis throughout the session. Research specifically shows tyrosine's greatest benefits during cognitively demanding or stressful conditions — exactly the context of intense training under 300mg caffeine stimulation. At 2g — double the 1g Ghost used in earlier Legend versions — V4's tyrosine dose is in the range where research has documented meaningful maintenance of cognitive performance under stress.†

Taurine — 1,000mg (New in V4)

Taurine is a conditionally essential amino sulfonic acid that functions as an osmolyte — drawing water into cells to support intracellular hydration and cellular volume. In concert with betaine's osmolyte activity and creatine's cell volumization (if stacked), taurine contributes to the intracellular hydration state that amplifies both the pump experience and the performance environment in muscle cells. Taurine also modulates CNS excitability — it has inhibitory effects on certain neuronal signaling pathways that can help buffer the anxiogenic (anxiety-producing) dimension of high-dose caffeine, contributing to the calmer, more directed energy quality that differentiates a well-formulated 300mg caffeine pre-workout from a jittery one.†

VitaCholine (Choline Bitartrate) — 1,000mg

VitaCholine is a branded form of choline bitartrate — a choline source that serves as a precursor to acetylcholine, the neurotransmitter governing the mind-muscle connection, working memory, and the subjective quality of mental engagement with training. Ghost doubled VitaCholine from 500mg in V3 to 1g in V4. At 1g of choline bitartrate, the bioavailable choline delivery is meaningful for supporting the cholinergic dimension of focus during intense training — where acetylcholine is consumed at elevated rates. VitaCholine is more bioavailable than generic choline bitartrate, ensuring more delivered choline per gram.†

Natural Caffeine (from Coffee Bean) — 300mg

V4 increased from 250mg (V3) to 300mg of natural caffeine derived from coffee beans. Natural coffee-derived caffeine co-extracts with minor alkaloids — theobromine and theophylline — that contribute to the characteristic smooth energy curve of natural caffeine versus the sharper spike and crash profile of synthetic caffeine anhydrous. 300mg is the current standard in the mid-to-high stimulant pre-workout category — meaningful for experienced caffeine users, serious for beginners. For users sensitive to 300mg, starting with half a scoop (150mg) delivers clinical doses of citrulline and beta-alanine while managing caffeine intake.†

NeuroFactor — 100mg

NeuroFactor is a patented extract from VDF FutureCeuticals derived from the whole fruit of the Coffea arabica plant. Research at the 100mg dose — exactly the dose Ghost uses — has documented increases in plasma BDNF (brain-derived neurotrophic factor), a protein critical for neuroplasticity, neuron survival, and the subjective quality of cognitive engagement. Ghost may use more NeuroFactor than any other brand in the sports nutrition space — it appears in both Legend V4 and Ghost Energy. At 100mg, it is included at the dose that produced BDNF elevations in human research.†

Theobromine — 100mg

Theobromine is a methylxanthine alkaloid — structurally related to caffeine but with a longer biological half-life and a distinctly different subjective quality. Where caffeine is fast-acting and sharp, theobromine is slow-building and warm — it is the psychoactive compound in chocolate responsible for the sustained pleasant energy that follows chocolate consumption. At 100mg alongside 300mg natural caffeine, theobromine extends the energy curve and smooths out the tail end of the caffeine window, contributing to the "no crash" quality that distinguishes well-formulated pre-workouts from those relying on caffeine alone.†

PureWay-C (Ascorbic Acid + Citrus Bioflavonoids) — 195mg

PureWay-C is a branded, high-bioavailability form of Vitamin C complexed with citrus bioflavonoids that improves the absorption rate and tissue retention of ascorbic acid. Vitamin C's relevance in a pre-workout context is its role as an antioxidant that counteracts exercise-induced oxidative stress — heavy training generates significant free radical production, and adequate Vitamin C status supports both performance during training and recovery afterward. PureWay-C was added to V4 at the same dose Ghost uses in their Hydration formula.†

AstraGin — 25mg

AstraGin (NuLiv Science) is an absorption-enhancing complex that upregulates intestinal amino acid transporter expression, improving the absorption of amino acids, citrulline, beta-alanine, and other active ingredients from the GI tract into systemic circulation. At 25mg it performs this function without contributing any independent performance effect — it makes the rest of the formula work better.†

Frequently Asked Questions About Ghost Legend V4

1. What changed from V3 to V4?
   Six meaningful changes: (1) Serving size increased from 14g to 22g — a 57% larger scoop with substantially more material per dose. (2) L-Citrulline increased from 4g to 6g. (3) Caffeine increased from 250mg to 300mg. (4) Betaine Anhydrous added at 2.5g — not in standard Legend before V4. (5) L-Tyrosine added at 2g — not in standard Legend before V4. (6) Taurine added at 1g — not in standard Legend before V4. Nitrosigine (1,500mg in V3) was removed, with its budget redirected to the larger citrulline dose and the new additions. VitaCholine was doubled from 500mg to 1g. The result is a substantially more complete formula at every level — pump, performance, energy, and focus — at the same 30-serving container.†
2. Is 300mg of caffeine too much for me?
   It depends entirely on your current caffeine tolerance. For regular coffee drinkers who consume 2-3 cups daily (200-300mg), 300mg from a pre-workout is within their established tolerance range and will produce clean energy without significant side effects. For individuals new to pre-workouts or who consume minimal daily caffeine, 300mg is a large dose — starting with half a scoop (150mg) is the appropriate approach. The FDA identifies 400mg as the daily ceiling for healthy adults. One full scoop of Legend V4 at 300mg leaves 100mg of daily headroom. Do not combine with other caffeinated products while using Legend V4 at full dose.†
3. Should I expect the tingling from beta-alanine?
   Most users will feel some degree of beta-alanine paresthesia — the temporary tingling in the face, hands, and extremities — at the 3.2g dose. It typically begins 15-20 minutes after consumption and subsides within 30-60 minutes. It is entirely harmless — a result of beta-alanine activating specific sensory nerve receptors transiently. For users who dislike the sensation, splitting the dose (half scoop twice daily) reduces the intensity while maintaining daily beta-alanine accumulation for carnosine building. The sensation also diminishes significantly with continued daily use as intramuscular carnosine levels rise.†
4. Can I stack Legend V4 with Ghost Pump or other products?
   Ghost Pump (stimulant-free nitric oxide booster) stacks cleanly with Legend V4 — it adds Arginine Nitrate and L-Glutathione alongside additional citrulline without contributing any caffeine, amplifying the vascular pump component while keeping stimulant load unchanged. Ghost SIZE (creatine + betaine) stacks well and brings combined betaine to 5g daily when run with V4, which is the dose range with the strongest body composition research. Do not combine with other caffeinated pre-workouts, energy drinks, or additional caffeine sources at the same time as Legend V4.†

How to Take Ghost Legend V4

Mix 1 scoop with 8-10oz of cold water 20-30 minutes before training. Start with half a scoop if new to pre-workouts, caffeine-sensitive, or trying Legend V4 for the first time. Do not exceed 1 scoop per day. Do not combine with other sources of caffeine or stimulants. Do not take within 6 hours of intended sleep — the 300mg caffeine plus theobromine energy curve can persist 5-6 hours. Stay hydrated during training — beta-alanine, caffeine, and betaine all have hydration implications. Vegan. Gluten free. Soy free. Sugar free. California Prop 65 Warning applies.†

Why Buy at Get Yok'd

• Real-time inventory across all five Southern California stores
• Available in Burbank, Glendale, Glendale Galleria, Pasadena, and North Hollywood
• Authorized retailer of Ghost Lifestyle
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• Owned and operated by fitness enthusiasts who actually use what we sell

Who Should Not Take Ghost Legend V4

• Not for use by persons under 18 years of age
• Not for pregnant or nursing women, or women trying to become pregnant
• Not for individuals sensitive to caffeine — contains 300mg natural caffeine per serving
• Do not consume in combination with other caffeinated or stimulant-containing products
• Do not consume with alcohol
• Consult a physician before use if you have any cardiovascular condition, high blood pressure, anxiety disorder, or any medical condition
• Consult a physician before use if taking any prescription or over-the-counter medications
• Do not take if dehydrated or in conditions of excessive heat
• Discontinue 2 weeks before any surgical procedure
• Immediately discontinue use and contact a medical professional if you experience any adverse reaction
• California Residents: This product can expose you to chemicals known to the State of California to cause cancer and birth defects or other reproductive harm. Visit P65Warnings.ca.gov for more information.
• Keep out of reach of children

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.