Ghost Legend All Out - Blue Raspberry, 440g (20 Serves)

Ghost Legend All Out - Blue Raspberry is the fully-loaded version of Ghost's flagship pre-workout, built for lifters who train hard and want a single scoop to cover pumps and endurance while keeping focus sharp. Each 440g tub holds 20 serves at a 22g scoop, and the headline number is 400mg of caffeine per serve, split between fast-acting anhydrous and slower zumXR extended-release caffeine. It sits in the Pre-Workout category from Ghost and suits experienced stimulant users training in the gym or on the track who want sustained output rather than a single sharp spike.

How Ghost Pre-Workout works

The caffeine load in Ghost Legend All Out is designed to layer two release profiles: 300mg of caffeine anhydrous acts within minutes, while the zumXR portion (139mg, delivering 100mg of caffeine) extends stimulation over the session so energy does not fall off a cliff mid-set. Alongside that, theobromine and a small dose of bitter orange fruit extract are included to round out the stimulant profile rather than stack on more raw caffeine.

On the pump and endurance side, citrulline works by supporting nitric oxide production, which relaxes blood vessels and increases blood flow to working muscle, while beta-alanine buffers the drop in muscle pH that comes with high-rep training, delaying that burning fatigue. Betaine supports cellular hydration and has been studied for power output. Ghost Legend All Out delivers these as full-yield blends, meaning the citrulline, beta-alanine and betaine are each split between a standard form and a nitrate form (NO3-T) for an added nitric oxide contribution.

Why choose Ghost Legend All Out

What separates this formula from a basic caffeine-and-pump stack is the supporting cast built into every scoop of Ghost Legend All Out. It is low in calories and carbohydrate, so it fits cleanly into a cut or a lean bulk without derailing macros.

• 250mg of vitamin C (278% DV) from PureWay-C, alongside 100mg theobromine and 60mg bitter orange fruit extract for a smoother-burning stimulant curve
• 50mg of AstraGin, included to support absorption of the actives already in the blend
• Just 10 calories and 2g total carbohydrate per scoop, with zero added sugar

Combined with the 2g L-tyrosine and 600mg Alpha-GPC (delivering 300mg Alpha-GPC) focus stack, Ghost Legend All Out is built to keep concentration sharp through long or technical sessions, not just push output higher.

Getting the most from it

Take a full scoop of Ghost Legend All Out with water 20 to 30 minutes before training, and note that the extended-release caffeine means effects run longer than a standard anhydrous-only formula, so avoid dosing again late in the day if sleep is a priority. Given the citrulline, beta-alanine and betaine doses here, most lifters do not need a separate pre-workout or pump product on top, though some pair it with a plain creatine for daily saturation outside the pre-workout window.

Because the beta-alanine and citrulline totals in Ghost Legend All Out already sit at effective full-yield doses, there is no need to double up with separate amino acid powders before a session. Save those for intra-workout or recovery use instead, and keep this scoop as the pre-training anchor of the stack.

Nutrition per serving. Per serving (1 scoop (22 g)): 0 g sugar. Key ingredients: Caffeine, L-Citrulline, Beta-Alanine, Betaine, L-Tyrosine, Alpha-GPC. Flavour: Blue Raspberry.