Description
GHOST Legend ALL OUT
GHOST's strongest pre-workout: 400mg of caffeine, 6g of full yield citrulline, 3.2g beta-alanine and 2.5g betaine — with nitrates built into all three performance ingredients.
Before the formula, it is worth pointing at how this label is written, because it is the best example of honest dosing in the category.
"Full Yield" labelling is the gold standard — here is why
Most pre-workouts state ingredient weights and let you assume that is what you receive. It usually is not.
GHOST list both numbers, in line, for every ingredient:
| L-Citrulline | 5.06g | delivering 4.905g citrulline |
| Citrulline Nitrate (NO3-T) | 1.5g | delivering 1.095g citrulline |
| Actual citrulline total | 6g | |
| Beta-Alanine | 2.53g | delivering 2.45g |
| Beta-Alanine Nitrate | 1.25g | delivering 0.75g |
| Actual beta-alanine total | 3.2g | |
| Betaine Anhydrous | 1.89g | delivering 1.85g |
| Betaine Nitrate | 1g | delivering 0.65g |
| Actual betaine total | 2.5g | |
When GHOST say 6 grams of citrulline, you get 6 grams of citrulline. They have already subtracted the weight of the nitrate and malate groups and shown their working.
Compare that to how the category normally works. A product listing "6g citrulline malate" delivers around 4g of actual citrulline, because roughly a third of the weight is malic acid. A product advertising "6g combined citrulline" from mixed forms may deliver under 5g. Neither is lying — but neither is telling you the number that matters.
This is the labelling standard every brand should use, and it is a genuine reason to trust the rest of the panel.
Triple nitrates — a clever piece of formulation
ALL OUT uses NO3-T nitrate forms of citrulline, beta-alanine and betaine.
Why that is smart: bonding an active ingredient to a nitrate group means one molecule delivers two things — the ingredient itself, plus nitrate. You get nitrates without spending scoop space on a separate nitrate source.
And nitrate produces nitric oxide by a completely different route from citrulline. Citrulline supplies arginine as substrate for the enzyme nitric oxide synthase; nitrate is reduced to nitrite and then to nitric oxide, bypassing that enzyme entirely. Two independent pathways rather than two versions of one.
Beta-alanine nitrate in particular is unusual — few products have attempted it.
⚠ Skip antibacterial mouthwash on training days
Because ALL OUT is nitrate-heavy, this matters more here than almost anywhere.
The first step of the nitrate pathway is not performed by your own cells. Converting nitrate to nitrite is done by bacteria living on the back of your tongue.
Antibacterial mouthwash kills them, and studies on dietary nitrate show this substantially blunts the effect — the conversion simply does not happen.
With three separate nitrate sources in this formula, mouthwash before training wastes a meaningful part of what you paid for. Same caveat as our GHOST Pump and NovaPump pages.
400mg of caffeine, from two sources
- Caffeine Anhydrous, 300mg — fast, typically active within 10 to 15 minutes
- zumXR extended-release, 139mg delivering 100mg caffeine — note the yield stated again, and note this releases gradually rather than all at once
Total 400mg — the full daily amount the FDA cites for healthy adults, in one scoop, and roughly twice the original 2016 Legend formula.
The extended-release portion lengthens the tail, which helps during a session and hurts at bedtime. Morning or early afternoon only.
⚠ It contains bitter orange (synephrine)
60mg of Citrus aurantium extract, which supplies synephrine — a stimulant structurally related to ephedrine.
- WADA-prohibited in competition. Not for tested athletes
- Do not take it with grapefruit juice. Grapefruit inhibits CYP3A4, the enzyme that metabolises synephrine, which can raise blood levels unpredictably
This is the main thing separating ALL OUT from standard GHOST Legend, alongside the extra 100mg of caffeine. If you want GHOST's formula without synephrine, standard Legend is the one.
The focus stack
- L-Tyrosine, 2,000mg — a large dose. Precursor to dopamine and noradrenaline, researched for cognitive performance under stress and sleep deprivation
- Alpha-GPC, 600mg of 50% material delivering 300mg actual — and note GHOST state the yield explicitly. Many brands list "600mg alpha-GPC" when they mean 600mg of 50% material. This is the same full-yield honesty applied to a nootropic
- Theobromine, 100mg — the mild stimulant in cocoa, longer and gentler than caffeine
- PureWay-C, 390mg — a high-bioavailability vitamin C. GHOST's largest dose of it in any product
- AstraGin, 50mg — an absorption enhancer, researched in relation to citrulline uptake specifically
Specs (22g serving)
| Citrulline (full yield) | 6g |
| Beta-Alanine (full yield) | 3.2g |
| Betaine (full yield) | 2.5g |
| L-Tyrosine | 2g |
| Total caffeine | 400mg |
| PureWay-C | 390mg |
| Alpha-GPC | 300mg actual (from 600mg of 50%) |
| Theobromine | 100mg |
| Bitter Orange | 60mg |
| Nitrate sources | Three (citrulline, beta-alanine, betaine) |
| Servings | 20 |
| Free from | Sugar, gluten, soy. Vegan friendly |
| Label | Fully disclosed, no proprietary blends |
A 22-gram serving is a large amount of material, and consistent with the doses claimed — the quickest sanity check on any pre-workout, as we note on our 110 Percent page.
ALL OUT or standard Legend?
| Legend ALL OUT | GHOST Legend | |
| Caffeine | 400mg | 300mg |
| Citrulline | 6g full yield, with nitrates | Version dependent |
| Bitter orange | Yes | No |
| Tested athletes | Not suitable | Check current label |
| Servings | 20 | 30 |
The synephrine is the deciding factor, not the caffeine. If you are tested, or would rather avoid exotic stimulants, standard Legend is the better choice — and it gives you 30 servings rather than 20.
How to take it
- Start with half a scoop in 8 to 10oz of water — that is still 200mg of caffeine and 3g of citrulline.
- One scoop, 20 to 30 minutes before training. Never more in 24 hours.
- No other caffeine that day. No grapefruit juice.
- Morning or early afternoon only — the extended-release caffeine lengthens the tail.
- Skip antibacterial mouthwash on training days.
- Take creatine separately.
Who this is for
- Experienced stimulant users comfortable at 400mg
- Anyone who wants to verify exactly what they are getting — the full yield labelling is the best in the category
- People who want nitrates and citrulline working through separate pathways
- Anyone who liked standard Legend and wants more
- People who value flavour — GHOST's licensed flavours are a genuine strength
Who this is not for
Tested athletes. Bitter orange supplies synephrine, prohibited in competition.
Beginners. 400mg in one scoop is the full daily figure for a healthy adult.
Anyone caffeine sensitive, or with a cardiovascular condition, high blood pressure or an anxiety disorder.
Anyone training in the afternoon or evening.
If you want GHOST without synephrine, standard Legend is the answer.
Not for anyone under 18, pregnant or nursing.
Stack it with: creatine. No additional pump product needed — 6g citrulline plus triple nitrates is comprehensive.
Frequently asked questions
What does "full yield" mean?
GHOST list both the ingredient weight and the amount of active compound it delivers, having already subtracted the weight of nitrate and malate groups. When they say 6g of citrulline, you receive 6g of citrulline.
How much caffeine is in ALL OUT?
400mg — 300mg caffeine anhydrous plus 139mg of zumXR extended-release delivering 100mg of caffeine.
What are NO3-T nitrates?
Nitrate-bonded forms of citrulline, beta-alanine and betaine. One molecule delivers both the ingredient and nitrate, and nitrate produces nitric oxide by a route that bypasses the enzyme citrulline depends on.
Why does mouthwash matter?
Bacteria on your tongue perform the first conversion of nitrate to nitrite. Antibacterial mouthwash kills them and blunts the effect — and this formula has three nitrate sources.
Can I take it if I'm drug tested?
No. Bitter orange supplies synephrine, which is WADA-prohibited in competition.
Why can't I have grapefruit with it?
Grapefruit inhibits CYP3A4, the enzyme that metabolises synephrine, which can raise blood levels unpredictably.
How is it different from standard GHOST Legend?
100mg more caffeine, added nitrates, and bitter orange. The synephrine is the main deciding factor — standard Legend has none and offers 30 servings rather than 20.
How much alpha-GPC is actually in it?
300mg of active alpha-GPC, from 600mg of 50% standardised material — and GHOST state that yield explicitly, which many brands do not.