The Ghost brand isn't the most recognizable one when it comes to fitness supplements in Australia. However, it is quickly becoming a favourite of many who try it, with the Legend pre-workout product being the flagship product of the Ghost brand.

Even though it is often overshadowed by bigger name brands, Ghost Legend actually brings a couple things that are quite different from others currently on the market. But let's check out if it's worth your time giving it a shot.

Taste

Straight off the bat, Ghost Legend tastes 'Legendary'. Quite a few other pre-workout supplements on the market possess a taste that is less than palatable, but in the case of Legend we were pleasantly surprised.

Even though it comes available in four flavour varieties, the two that stood out head and shoulders above the others were the Red Berry and the Sour Watermelon. Don't make a name put you off however, as if you ever had watermelon flavoured Warheads candy as a kid, you'll undoubtedly love it.

The Red Berry was clearly the sweetest of the lot, and while the sour watermelon was not as sweet (go figure with a name like that), it was still rather refreshing.

Ghost Legend uses Sucralose, an artificial sweetener in the formulation, but which does not leave that lingering bitter aftertaste that some products are known to possess. In fact, sucralose possesses a rather clean taste that can be compared to that of table sugar.

It also comes in a Blue Raspberry and Lemon Lime flavour, and while they weren't bad, it is very likely most people would prefer the former two.

Taste: 4.5/5 Stars

Solubility/Texture

This is a contentious point many pre-workout supplement manufacturers fail to address.

Nobody likes drinking a gritty, insoluble pre-workout supplement, especially since most of the flavouring is removed leaving you bitter sand at the bottom of the bottle.

Ghost Legend mixed flawlessly in water. As long as you are following the recommended mixing ratio (that is one scoop to 250ml of water) you will not encounter solubility issues.

Whether you prefer to shake a serving up, or mix with a spoon, what you have is a very clean per workout drink ready to go.

Mixability: 5/5 Stars

Nutritional Breakdown

Most effective pre-workout products have begun moving away from using arginine as their primary nitric oxide booster, to using citrulline instead, a step which Ghost Legend has also implemented.

The supplement consists of two primary blends, the Ghost Legend blend, and the Smart Energy blend.

Looking at the Ghost Legend blend, to start off it has a massive 4 g of citrulline, which is significantly more than many other competing pre-workout products.

It also contains a sizable 2g of beta-alanine, which is also higher than the typical 1.5 g contained in many others. Beta-alanine is a very popular additive in pre-workout products that can help to boost endurance and allow you to get more out of your workouts.

The Legend blend also contains Agmatine sulphate and Norvaline, which play minor accessory roles in muscle protein synthesis and nitric oxide production.

The Smart Energy blend, on the other hand starts off with an impressive 237 mg caffeine, which is a slightly greater equivalent than consuming 2 cups of coffee, theobromine (another methylxanthine closely related to caffeine), and taurine which can help to prevent muscle cramping due to water loss from cells. Taurine also helps mitigate the jitters some people experience the first time consuming stimulant heavy pre-workout.

Other ingredients in the Smart Energy blend include alpha GPC, NADH and olive leaf extract which together exert antioxidant effects, and support power output and energy production.

While there seems to be a lot going on, the primary ingredients of citrulline, beta alanine and caffeine have the product deliver what you look for when choosing a pre-workout product, and the supporting ingredients also go a long way in supporting your aim.

Ingredients: 5/5 Stars

Value for Money

In terms of pre-workout products, Ghost Legend ranks amongst the more expensive ones. This could be a hard point to sell, but based on the fact that it does contain more of the ingredients that help you to achieve a fantastic pump, it is a justifiable purchase.

The cost of each serve comes out to approximately $2.20, which may sound like a high asking for a relatively unknown brand, but what you are paying for is complete ingredient transparency and more of what matters.

You can think of it this way; you can pay $2.20 per serving, and often times need just one (you can also consume two serves), or be all but assured that you would need to consume two serves of other products that cost $1.50 a pop.

It is definitely worth it in my opinion, but it's not a bad idea should the company decide to manufacturer bigger tubs with more servings in an effort to bring down individual cost per serve.

Value: 4/5 Stars

Conclusion

Not a bad product at all. Ghost has done a great job of putting the extra effort into their flagship product, and will undoubtedly help you get more out of your work out. Flavour options are great, and there is no issue with mixability, so it's a pleasure to consume as well. You just need to decide if you are willing to pay a little bit more for a premium product, but nonetheless it gets our recommendation.

Overall: 4.5/5 Stars

Flavour 8.5/10 OVERALL. Note: BSN is known for having a pretty sweet flavouring system.

Blueberry lemonade 8.5/10
Citrus Pineapple 8.0/10
Strawberry Orange 9/10

INGREDIENTS: 9/10
Does it enhance thermogenesis? Yes. Namely, the Capsimax & caffeine are responsible for this. The general consensus here is that we all noticed an increase in body temperature roughly 30 minutes after taking it.

Does it address fat metabolism/lipolysis? Yes. Thank god for Acetyl L-Carnitine

Does it aid in mood enhancement? Yes. (a.k.a. make you feel less like sh*t on low carb days) HELL YEAH. L-tyrosine, L-theanine, Huperzine A (from toothed clubmoss) & the Longan Fruit extract.

Does it contain a glucose disposal agent? No. We would have liked to have seen something that could help stabilise glucose & insulin levels, e.g. hydroxy-citric acid, Alpha lipoic acidPre workout Crash? Nope!

If you are in the market for a energy inducing, euphoria creating, delicious tasting fat burner, then head over http://www.aminoz.com.au/bsn-hyper-shred.html.

What is BSN EndoRush?

BSN EndoRush is the newest product in the BSN pre-workout line-up. A tamer version of its predecessor, N.O. Xplode, BSN EndoRush may be the ideal pre-workout for those just getting started with supplements. It contains a moderate amount of energy boosters, nootropics, and nitric oxide support that provides the rush of a pre-workout without going overboard.

Highlights:

• Features 150 mg of caffeine per serving (N.O. Xplode has 275 mg)
• 3 grams of Creatine Monohydrate and 1 gram of Creatine Nitrate to support strength levels
• Provides nitric oxide support with L-Arginine and L-Citrulline
• Moderately infused energy booster that is ideal for beginners

Why You Should Use BSN EndoRush

Unlike N.O. Xplode with its five-tier energy matrix, BSN EndoRush takes a more straightforward approach and sticks to a foundation of proven and effective energy boosters.

One thing I really liked about EndoRush is that it does not use a proprietary blend like N.O. Xplode does. You know what ingredients you're getting and exactly how much you're getting. This is a welcome change especially for those who want to make sure they are getting specific dosages of ingredients.

EndoRush has a well-designed energy blend mixed with a performance-focused formula. Not only will you feel like you're getting next level energy, your muscles will be able to pump out more thanks to ingredients like creatine and l-arginine.

Thing to Watch Out for With BSN EndoRush

EndoRush may not be satisfying to those supplement veterans that have been using pre-workouts for years. It's a moderately dosed pre-workout that is ideal for beginners unlike N.O. Xplode, which features a high performance and high-octane formula. If you've built up a tolerance to pre-workouts, you may need an additional scoop of EndoRush.

What is BSN N.O. Xplode?

BSN N.O. Xplode features a hard-hitting energy-driven formula that has been the talk of the fitness industry for over a decade. Featuring thermogenics, nootropics, and intra-workout support, BSN N.O. Xplode is a veteran that may be able to effectively support your energy levels, workout performance, and strength levels.

Highlights:

• Five-tier energy breakdown of ingredients: Myogenic Matrix, Endura Shot, Thermic Energy, N.O. Alpha Fusion, Shock Composite
• Features 275 mg of caffeine per serving
• Provides 1.8g of Beta-Alanine to support strength levels
• Energy boosters are balanced out with ingredients shown to support muscle performance

Why You Should Use BSN N.O. Xplode

There's a reason that N.O. Xplode took the market by storm years ago and continues to do so: it works. Despite the formula changes, BSN N.O. Xplode is still an incredibly effective product.

It's five-tier energy blend provides one of the most well-rounded pre-workout formulas on the market. Yes, you get plenty of caffeine but more importantly, you're getting ingredients that promote sharper thinking, more strength, and fuel for muscle tissue. For example, it contains a creatine blend. Creatine converts into adenosine triphosphate, which is the preferred fuel source of muscle during weight lifting.

The complexity of the formula shows as researchers clearly went above and beyond, rolling with the punches of the changing restrictions and are still managing to provide a great product.

Thing to Watch Out for With BSN N.O. Xplode

BSN N.O. Xplode uses a proprietary blend, which is an issue for me since you know what ingredients are in the formula but you have no idea exactly how much outside of the few things they'll tell you. For example, BSN lets you know that it contains 275 mg of caffeine and 1.8 grams of beta-alanine.

Still, this is an issue because you'll never know if you are getting the proper dosage level needed to see real results.

Which Supplement Should You Choose?

Both supplements are great but which one you choose will depend on experience level. If you're new to taking pre-workout supplements, start with BSN EndoRush. It's a more leveled out pre-workout that won't take you over the edge.

If this isn't your first rodeo with pre-workouts, then go with BSN N.O. Xplode. It's hard hitting formula will be exactly what you need to get going.

References

1. Westerterp-Plantenga MS, Lejeune MP, Kovacs EM. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204.

2. Daniel J. Kuhman, Keanan J. Joyner, and Richard J. Bloomer. Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients. 2015 Nov; 7(11): 9618–9632.

3. Park SJ, Park DH, Kim DH, Lee S, Yoon BH, Jung WY, Lee KT, Cheong JH, Ryu JH. The memory-enhancing effects of Euphoria longan fruit extract in mice. J Ethnopharmacol. 2010 Mar 2;128(1):160-5. doi: 10.1016/j.jep.2010.01.001. Epub 2010 Jan 11.

4. K. Hnia, J. Gayraud, G. Hugon, M. Ramonatxo, S. De La Porte, S. Matecki, et al. L-Arginine Decreases Inflammation and Modulates The Nuclear Factor-?b/Matrix Metalloproteinase Cascade In Mdx Muscle Fibers. Am J Pathol, 172 (6) (2008), pp. 1509-1519.

5. B.I. Campbell, P.M. La Bounty, M. Roberts. The Ergogenic Potential of Arginine. J Int Soc Sports Nutr, 1 (2) (2004), pp. 35-38.

6. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.

What is Optimum Nutrition Pro Gainer?

Optimum Nutrition Pro Gainer is one of the industry staples for mass gaining. It provides 650 calories per serving with 60 grams of protein! This protein-focused mass gainer may be exactly what you need during bulking season to maximize mass gains while limiting fat gains when compared to other gainers that are high-calorie, carbohydrate, not protein-based.

Highlights:

• 650 calories and 60 grams of a protein blend per serving
• Features Whey Protein Isolate, Whey Protein Concentrate, Calcium Caseinate, Egg Albumin, Hydrolyzed Whey Peptides, Glutamine Peptides – Great for hours of amino acid delivery
• 85 grams of carbohydrates – Ideal for restoring muscle glycogen levels
• 8 grams of healthy fats – Necessary for healthy hormone levels

Why You Should Use Optimum Nutrition Pro Gainer

Unlike some of the supplements out there that provide over 1,000 calories from simple carbohydrates, Optimum Nutrition Pro Gainer has a realistic approach to healthy mass gaining. At 650 calories, Optimum Nutrition Pro Gainer is an effective tool for pushing your caloric threshold while supplying the body with muscle building amino acids, glycogen-restoring carbohydrates, and healthy fats. This balance may help to boost recovery and build muscle mass while limiting the amount of weight gain from fat.

Optimum Nutrition Pro Complex also supplies 60 grams of muscle supporting protein but at a fraction of the calories. One serving of Pro Complex provides 270 calories with the same amount of protein as Pro Gainer. The implication here is that Pro Complex may be best suited as a lean gainer, not a mass gainer.

Things to Watch Out for With Optimum Nutrition Pro Gainer

Aside from artificial sweeteners, the only thing I'd point out would be the inclusion of synthetic vitamins and minerals. If you're not taking a multi-vitamin or a single vitamin or mineral supplement, then you wouldn't have to worry about this. If you're currently taking a supplement for vitamins and minerals, I'd recommend stopping that supplement until you finish with O.N. Pro Gainer. Too much of a vitamin or mineral supplement could have side effects including toxicity.

What is Optimum Nutrition Pro Complex?

Optimum Nutrition Pro Complex is a protein supplement providing you with 60 grams of protein from isolate and hydrolyzed sources. Pro Complex only has 1 gram of fat and 5 grams of carbohydrates per serving, making it an ideal post-workout or lean gains supplement.

Highlights:

• 270 calories per serving
• 60 grams of protein from the following sources: Whey Protein Isolate, Hydrolyzed Whey Protein Isolate, Egg Protein, Hydrolyzed Egg Protein, Leucine Peptides
• Ideal for low-carb, low-fat diets
• Focus is on muscle recovery via rapid digesting proteins

Why You Should Use Optimum Nutrition Pro Complex

With 60 grams of protein coming from all isolate and hydrolyzed sources, Pro Complex is one of the best post-workout supplements on the market.

After a workout, your muscles require immediate nutrition. Isolate and hydrolyzed protein is known to be the fastest digesting protein available, ensuring your lean muscle mass receives the amino acids it needs to spark post-workout recovery and growth.

Things to Watch Out for With Optimum Nutrition Pro Complex

If you intend to use Pro Complex after a workout, it's important to note that simple carbohydrates are a necessity to restore glycogen levels and decrease cortisol levels, assuming you aren't following a carbohydrate-restricted diet such as the Keto Diet. Since Pro Complex only has 5 grams of carbohydrates, I'd recommend pairing it with a healthy carbohydrate source such as a bowl of oat-based cereal (e.g., Cheerios) but only for after a workout. At any other point, it's fine on its own.

Which Supplement Should I Buy?

Realistically and ideally, you could be using both depending on your goals. If you want to gain mass without the added fat weight, also known as lean gains, you could pair these two up, taking Pro Gainer in the morning or an hour before a workout. You could then finish a workout by using Pro Complex, which is going to provide those fast digesting amino acids.

If you don't care about the amount of fat you gain, such as during bulking season, then you could use Pro Gainer several times per day for the extra calories and protein.

If you want to lose weight and focus on toned, lean muscle, go with Pro Complex, it's lower in calories and fits in perfectly with a low-carb lifestyle.

References

1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002

2. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

3. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

4. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

5. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

6. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

What is Dymatize ISO 100?

Dymatize ISO 100 has a formula that focuses on hydrolysed whey and whey isolate protein, the fastest digesting proteins on the market. Free from unnecessary additives, ISO 100 is an ideal protein supplement for muscle building and weight management.

Highlights:

• Contains 25 grams of protein per serving (Combat Powder also contains 25 grams of protein; however, not from the same sources)
• Fastest rate of digestion for any protein source – Ideal for post-workout
• Scores 101 out of 100 on the bioavailability scale – No need to worry about wasting protein during digestion
• No unnecessary ingredients such as vitamin and minerals

Why You Should Use Dymatize ISO 100

Dymatize ISO 100 is an ideal supplement to be used post-workout as the formula is isolate-based. This means that the protein is rapidly broken down into amino acids that can be used for muscle building, muscle repair, and recovery.

As for quality, Dymatize ISO 100 can't be beat. Its bare essentials formula sets it apart from other protein powders on the market.

Things to Watch Out for With Dymatize ISO 100

Its strength is also its weakness. Since Dymatize ISO 100 is an isolate-based protein, it ignites in an explosion of amino acids and quickly fizzles out. As mentioned above, it is perfect as a post-workout supplement when your muscles need it most. It's also great for when you first wake in the morning as it can be a healthy way to break your fasting.

As a meal replacement or as a way to suppress your appetite for hours on end, it may not be your best choice. In this case, you'd want to choose MusclePharm Combat Powder as it contains a variety of protein types, which provide amino acids immediately and over the course of several hours.

What is MusclePharm Combat Powder?

Just like Dymatize ISO 100, Muscle Pharm Combat Powder is a high-quality protein that is free of unnecessary additives like synthetic vitamins and minerals.

Highlights

• Contains 25 grams of protein per serving
• Made up of a protein blend, which allows it to be used for more options than ISO 100
• Does not contain unnecessary additives – Focus is on protein
• User reports are consistently commenting on how great the taste is

Why You Should Use MusclePharm Combat Powder

Unlike ISO 100, Combat Powder is a protein blend, containing the following protein types: Whey Protein Concentrate, Whey Protein Isolate, Whey Protein Hydrolysate, Micellar Casein, Egg Albumin. As a blend, it's going to be far more versatile than ISO 100.

Where ISO 100 is king of post-workout nutrition, Combat Powder can be used at any point during your day. It's great as a meal replacement, pre-workout snack, or bedtime snack. However, if you want to maximize post-workout nutrition, Combat Powder can't stand up to the efficiency of ISO 100.

Things to Watch Out for With MusclePharm Combat Powder

There are two small issues with Combat Powder: First, it contains artificial sweeteners, which is only a problem if you have a sensitivity to these.

Secondly, Combat Powder contains L-Leucine, L-Isoleucine, and L-Valine, which is a common method used for nitrogen spiking. This is when companies throw in additional amino acids to get a higher gram per serving with the total protein count. Even with the amino acid additions, Combat Powder is going to be one of the best in the industry.

Which Supplement Should You Choose?

The short answer is both.

ISO 100 and Combat Powder have their individual strengths that would be ideal when put together. Combat Powder can act as an effective meal replacement or pre-workout snack while ISO 100 is going to help maximize post-workout recovery.

References

1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

2. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.

3. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.

4. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

5. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.