Ghost BCAA Review

So, you want to add some BCAAs to your regime, and you’re not sure whether Ghost’s product is worth it? I have an answer.

First of all, unlike many in the industry, Ghost is transparent about what goes into its products. So, props for that.

But does Ghost BCAA really make a difference? Let’s find out!

What is Ghost BCAA Used For?

Like any other BCAA supplement, Ghost’s BCAA powder is meant to help your body stay in an anabolic state, protect your muscles from breaking down and support muscle recovery. Especially the latter. In theory, most of that’s true.

To deliver a sound review, I took a single scoop of Ghost BCAA 15 minutes before hitting the gym and a daily dose in the afternoon on my off days for 30 days in a row.

I eat a lot of chicken and fish, so taking more than 7 grams of BCAAs would be unnecessary.

So, did it help?

Ghost BCAA Benefits

There is no denying that essential amino acids, including branched-chain amino acids, are more than vital.

The first thing we have to keep in mind is the natural ratio of BCAAs in our muscle tissue, which is 2:1:1, with leucine being the most present.

With Ghost BCAA, that’s precisely what you get – 7 grams of BCAAs at a 2:1:1 ratio.

Not only is this a properly rationed effective dose, but it’s also a spotless one.

The only other added ingredient is Astragin, which is there to help you absorb nutrients, including these amino acids, more efficiently.

So, when it comes to that part of the equation, I have nothing but praise for Ghost.

Now, let’s talk about the benefits.

BCAAs help alleviate muscle soreness and aid with general recovery. [1] They also help with protein synthesis and prevent muscle breakdown. That’s all correct, in theory.

In reality, however, that’s not exactly the case.

While most of those claims hold true, especially the ones about recovery and post-workout soreness, there is no scientific evidence that unequivocally proves you need BCAA supplementation.

In fact, research even suggests that supplementing with BCAAs is actually killing your gains by forcing you into a catabolic rather than an anabolic state. [2]

Does Ghost BCAA Give You Energy?

Many out there claim that supplementing with BCAAs offsets their fatigue and allows them to run, swim, or even train longer. I didn’t find that to be true. I felt exactly the same.

However, if you do feel the effects, I suggest you keep using BCAAs because the placebo effect is arguably one of the most effective aids we’ve ever come across as a species.

Ghost BCAA Ingredient Overview

The ingredient profile of Ghost BCAA is near perfect. There are 7 grams of BCAAs at a 2:1:1 ratio with the addition of Astragin.

The full breakdown is the following:

  • 3500 mg leucine
  • 1750 mg isoleucine
  • 1750 mg valine
  • 25 mg Astragin

Leucine is an essential amino acid for sparking protein synthesis, and it can also be used to generate ATP, like other amino acids. However, you can only use as much as 3 grams of leucine per serving, so anything in excess of that is pretty much useless. Leucine is also the cheapest of the three, so you’ll often see BCAA supplements with 5:1:1 or even higher ratios.

On the other hand, Isoleucine is vital for physiological functions like growth, immunity, protein metabolism, glucose transportation, and others, and it is pretty decently dosed.

We also have valine, which is responsible for muscle growth and tissue repair.

And lastly, we have Astragin, a natural compound helping with gut health and nutrient absorption.

Is Ghost BCAA Effective?

Compared to other products on the market, Ghost BCAA is very effective.

The dose is very potent, and the ratio is perfect. Also, price-per-scoop is very competitive, especially compared to other products on the market that are essentially leucine supplements.

However, as long as you eat a protein-rich diet and supplement with quality whey protein – the effects of Ghost BCAA will be negligible in the best-case scenario.

Ghost BCAA Side Effects

Common side effects of BCAAs (not just Ghost BCAA) are the following:

  • Nausea
  • Fatigue
  • Headache
  • Insulin resistance

However, all of these usually occur when you consume BCAAs in large amounts and are rarely, if ever, present if you limit your essential amino acid intake.

Ghost BCAA Flavors

Ghost has two versions of its BCAA: Sour Patch Kids and the original Ghost BCAA.

Across those two, there are seven different flavors.

Ghost BCAA comes in:

  • Lemon Crush
  • Kiwi Strawberry
  • Blueberry Acai

Ghost BCAA Sour Patch Kids comes in:

  • Blue Raspberry
  • Redberry
  • Watermelon
  • Pineapple

Of course, I haven’t tried all of them, but from what I could read and based on my own Lemon Crush experience…

Does Ghost BCAA Taste Good?

Ghost BCAA tastes great.

If there’s one thing you can’t accuse Ghost of is not producing super-tasty products.

The Lemon Crush is a crowd favorite, which is why I went with it, and I have no complaints.

It tasted more than good. It was delicious and refreshing, and it mixed well.

Should You Buy Ghost BCAAs?

If you want to invest in a BCAA supplement, which I advise against, Ghost BCAA is an excellent choice.

However, if you eat right – you don’t need this or any other BCAA product.

You’re much better off investing in a high-quality whey protein powder like the one from Transparent Labs. Two protein shakes a day, coupled with some chicken, beef, and eggs – and your essential acid needs will be more than satisfied.

Even if you’re vegan and don’t eat animal-based protein in the form of meat or eggs – get protein powder. It’s enough.

Why Opt for a Whey Protein Powder Over BCAAs?

Whey protein is a type of protein that comes from milk. It is a complete protein, meaning it has all the essential amino acids that our bodies need.

Additionally, a 25-gram scoop of quality whey protein will contain about 5 grams of BCAAs – in their natural ratio – 2:1:1.

While the absorption of those branch-chained amino acids may end up slightly slower this way, how fast you absorb BCAAs does not affect your performance, so it’s completely irrelevant in the grand scheme of things.


There you have it.

While Ghost BCAA is, in fact, a very good product, with no lies, pixie-dusted compounds, or proprietary blends, it is still a supplement that you ultimately don’t need.

If you’re eating or drinking enough protein, you’re all set on BCAAs and other essential amino acids.

However, if you decide to get Ghost BCAA, you will get a well-formulated product for your money. Will that bring you results? Probably not.

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Pierce Reiten
Pierce Reiten

Pierce Reiten is an NASM certified personal trainer with over a decade of experience in the gym. He's passionate about providing information to help you improve your fitness and life.

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