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Ghost is a unique supplement company that prefers to refer to itself as a “sports nutrition lifestyle brand.” They support both bodybuilders and DJs, and their website includes music playlists, articles on fitness, and short documentaries.
Their most well-known product is undoubtedly Legend, a pre-workout supplement, but Size, a creatine-based, zero-calorie muscle builder, has a lot going for it. It’s available in two flavors: unflavored and Sour Watermelon Warhead®, which was developed in partnership with a candy firm. Naturally, that’s the one we chose to try – keep reading to find out what we thought.
Ingredients of Ghost Size Supplement
When it came to creatine, Ghost took a unique approach. The size provides 6.05 grams of creatine, with 3.21 grams of creatine hydrochloride and 2.84 grams of creatine monohydrate in each scoop. They claim that this provides 5 grams of creatine, which could be right – creatine monohydrate is 88 percent creatine by weight, and creatine hydrochloride could be equivalent.
The other additional ingredients include:
- 2.5 grams of betaine
- 2 grams of beta-alanine,
- 50 milligrams of Astragin
- 200 milligrams of epicatechin antioxidant
Natural and artificial tastes and sweeteners, including sucralose and acesulfame potassium, as well as red food coloring, xanthan gum, and anti-caking agents, make up the rest of the Sour Watermelon flavor.
Effectiveness and Benefits of Ghost Size Supplement
Creatine, of course, is linked to power output, muscle endurance, muscle hypertrophy, and maybe neurological advantages. According to Ghost’s CEO Daniel Lourenco, the two different forms were used to “balance absorption, solubility, and maximum efficacy.” Although there isn’t much evidence that hydrochloride absorbs better than monohydrate, it does dissolve much more quickly in water and can help to alleviate stomach cramps that some people suffer when taking ordinary creatine monohydrate.
Then there’s betaine, which has some intriguing evidence to back up its use as a technique of boosting power output. 2.5 gram of it boosted work capacity in the bench press, according to a 2013 study published in the Journal of the International Society of Sports Nutrition, while two additional studies revealed it increased back squat power significantly.
The beta-alanine, which is well-dosed at 2 grams, has a strong link to endurance as well (most supplements provide 1.6 grams, which is considered an effective dose). Beta-alanine can give you a tingling sensation on your skin.
Epicatechin is the star of the show, an antioxidant found in abundance in chocolate that Ghost describes as a “cutting edge myostatin inhibitor/muscle builder.” Although there is not much literature about this, but there is some indication that it may aid brain oxygenation, nitric oxide synthesis (which may boost endurance), and muscular growth. Epicatechin appears to inhibit myostatin, which suppresses muscle growth, which could explain why muscular growth occurs. This human study revealed such an impact with two daily dosages of 75 milligrams, and Ghost Size has 200 milligrams, thus the amount appears to be correct.
AstraGin® is a blend of the astragalus membranaceus herb and ginseng root that aids in the absorption of all of these substances. There has been some intriguing rodent and in vitro studies that suggest it may have this effect, maybe through reducing inflammation in the digestive tract.
Ghost Size Creatine Supplement Pricing
For $40, you can get 30 servings, which works out to $1.33 per scoop or 22 cents per gram of creatine. That’s a lot more expensive than regular creatine monohydrate, which costs roughly 3 to 5 cents per grams, but Size has a lot more in it than creatine monohydrate. You might find the pricing affordable as combination creatine — containing hydrochloride — and beta-alanine and betaine supplement, as well as epicatechin and Astragin.
Ghost Size Creatine Supplement Taste
Ghost Size has a fantastic sour watermelon taste. That is if you enjoy sour watermelon-flavored candy, which is precisely what it is. Size contains malic acid, citric acid, and tartaric acid, as well as natural and artificial flavors and the artificial sweeteners sucralose and acesulfame potassium, to give it a pleasantly acidic taste.
Final Word about Ghost Size Creatine
Apart from the relatively high price, the only drawback I can see with Size is that it is not a true “anytime” creatine. It’s probably not something you’d want to take during the workday or before bed because of all the other elements for increasing power, especially the beta-alanine, which can give you a tingly, active feeling. It’s more of a pre-workout creatine than an “anytime” creatine.
However, I believe this is a success as a pre-workout creatine. The dosages are adequate, the research is sound, and it tastes delicious.