GHOST Supplements Guide: Pre-Workout, Protein, Hydration, Greens and Cocoa

This GHOST supplements guide covers every GHOST product we recommend in Australia: pre-workout (Legend V4 and stim-free Pump), protein (Whey, Vegan and High Protein Hot Cocoa), Hydration, the Size creatine drink and Greens. GHOST is a US brand known for big flavour collaborations and fully disclosed labels, so you can see the dose of every ingredient before you buy.

The GHOST range at a glance

Prices are at the time of writing. Cost per serve is the tub price divided by the serves on the label, and serve counts for protein vary a little by flavour.

GHOST pre-workouts: Legend V4 and Pump

GHOST Legend V4 is the main GHOST pre-workout. Each scoop lists 300 mg of natural caffeine, 6 g of L-citrulline, 3.2 g of beta-alanine, 2.5 g of betaine, 2 g of L-tyrosine and 1 g of taurine, with 0 g of sugars. GHOST says V4 has more grams per serving than the original Legend formula.

300 mg is a strong dose. The European Food Safety Authority (EFSA) considers single doses of up to 200 mg of caffeine, and up to 400 mg a day from all sources, safe for most healthy adults, so start with half a scoop and do not stack it with coffee or energy drinks. Read our pre-workout caffeine guide for more.

GHOST Pump is the stimulant-free option, with no caffeine, so it suits evening sessions or stacking with a half scoop of a stimulant pre-workout. See our stim-free pre-workouts guide to compare it with other caffeine-free pump products.

GHOST protein: Whey, Vegan and Hot Cocoa

GHOST Whey blends whey protein isolate, whey protein concentrate and hydrolysed whey protein isolate, with added digestive enzymes including lactase. A rounded 39 g scoop of Chocolate Chip Cookies gives 25 g of protein, 3 g of sugars and 2.5 g of fat. It contains concentrate, so it is not lactose free. At about $4.42 a serve, you are paying extra for the flavours, such as Cereal Milk and Coffee Ice Cream.

GHOST Vegan Protein gives about 21 g of plant protein per serve and suits anyone who avoids dairy. GHOST High Protein Hot Cocoa is a hot chocolate with 20 g of heat-stable whey protein and real mini marshmallows in each scoop, at 130 Calories. Think of it as a high-protein hot drink rather than a replacement for your main shake.

The International Society of Sports Nutrition (ISSN) suggests 1.4 to 2.0 g of protein per kg of body weight a day for most people who exercise. Any of these can help you reach that total, so choose on taste, diet and budget.

GHOST Hydration and amino drinks

GHOST Hydration is a zero-sugar electrolyte powder. Each 9 g scoop lists 150 mg of sodium, 375 mg of potassium, 83 mg of magnesium and 60 mg of calcium, plus 1,500 mg of taurine, with 40 serves per tub. It suits long or hot sessions where you sweat a lot. For most short gym sessions, water is enough. Compare it with other options in our best electrolytes guide.

GHOST also makes Amino (EAA and BCAA) and BCAA powders. If you already eat enough protein each day, extra amino acids add little, so we would put a protein powder or creatine ahead of them.

GHOST Size and Greens

GHOST Size is a stimulant-free creatine drink. Each 11 g scoop gives 5 g of Creapure creatine monohydrate, 2.5 g of betaine, 400 mg of PeakATP and 200 mg of epicatechin, with no caffeine and no beta-alanine in the current version. The ISSN calls creatine monohydrate the most effective supplement for adding high-intensity training capacity and lean mass, at 3 to 5 g a day. Size is about $2.67 a serve, while a plain tub such as Legit Supps Creatine Monohydrate 500 g works out to about $0.50 per 5 g serve. You are paying for the flavour and the extra ingredients. See our best creatine guide.

GHOST Greens combines 4.3 g of greens (kale, matcha, spirulina and chlorella), 2.2 g of reds, 2 g of inulin fibre, a 10 billion CFU probiotic blend and digestive enzymes in each scoop. It is a top-up, not a swap for fruit and vegetables. Read our GHOST Greens guide for the full label.

Is GHOST worth it? Our pick

• Pre-workout: Legend V4 if you handle caffeine well, or Pump if you train at night.
• Protein: GHOST Whey if flavour keeps you consistent, and Hot Cocoa for a high-protein winter drink.
• Hydration: GHOST Hydration for long, sweaty sessions.
• Creatine: Size if you want a flavoured, all-in-one drink. Plain creatine monohydrate if you want the best value.

GHOST is worth it if you value flavour and open labels, but you pay a little more than for plain products. Browse the full GHOST range, or compare other brands in our best pre-workout guide and best protein powder guide.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Out of stock means it was listed but not available that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

GHOST Legend V4 30 serves$89.95GHOST Whey 2 lb$114.95GHOST Hydration 40 serves$64.95GHOST Size 30 serves$79.95

Browse the full GHOST range and all pre-workouts.

FAQs

Is GHOST a good brand?

GHOST is known for fully disclosed labels, so you can see the dose of every ingredient, and for flavour collaborations. Its core products use well-studied ingredients at real doses, such as 5 g of creatine monohydrate in Size and 6 g of L-citrulline in Legend V4. You do pay more than for plain products, so compare the label and cost per serve for what you need.

How much caffeine is in GHOST Legend V4?

Each scoop of GHOST Legend V4 lists 300 mg of natural caffeine. That is more than the 200 mg single dose EFSA considers safe for most healthy adults, so start with half a scoop and count any coffee or energy drinks you have that day. If you are pregnant, under 18 or take medication, talk to your GP before using a stimulant pre-workout.

Is GHOST Size a creatine?

Yes. Each scoop of GHOST Size has 5 g of Creapure creatine monohydrate, plus 2.5 g of betaine, PeakATP and epicatechin, with no caffeine. Creatine works by building up in your muscles over time, so take it every day, including rest days. Plain creatine monohydrate gives you the same 5 g for much less per serve.

What is the difference between GHOST Legend V4 and GHOST Pump?

Legend V4 is a stimulant pre-workout with 300 mg of natural caffeine per scoop, plus citrulline, beta-alanine and betaine. GHOST Pump is stimulant-free, so it has no caffeine and focuses on the pump. Choose Legend V4 for energy before daytime training, or Pump for evening sessions or if you are sensitive to caffeine.

Where can I buy GHOST supplements in Australia?

You can buy GHOST supplements online at Supps247 with Australia-wide delivery, free on orders of $99.99 or more, and Afterpay at checkout. You can also use click and collect or visit a Supps247 store in Victoria or Queensland. Stock and flavours vary by store, so check the product page first.

Sources: EFSA scientific opinion on the safety of caffeine (2015); ISSN position stand: creatine supplementation (2017); ISSN position stand: protein and exercise (2017); product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.