After two weeks of using Legion Pulse pre-workout, I think it’s a great pre-workout but not one I would recommend to most people. Simply because it’s insanely high in caffeine and costs enough to make your eyes bleed.

Legion Pulse might be a killer product for the right person, except for the price (and caffeine).

Unless you absolutely want the massive hit of caffeine that comes with Legion Pulse, I would go with an alternative. 

Legion Pulse Alternatives

Don’t get me wrong, Legion Pulse is a great pre-workout. But it’s held back by its expensive price. Luckily, there are cheaper options, most of which also come with third-party testing.

Transparent Labs BULK

At $1.66 per serving ($1.49 if you subscribe), you’ll get about the same L-citrulline and a more humane 200 mg of caffeine.

BULK does have 4,000 mg of beta-alanine though, so the tingles will be heavy with this one.

Read my full review of Transparent Labs BULK for more details.

Outwork Nutrition’s Pre-Workout

At $1.99 per serving, you’ll get 5,000 mg of L-citrulline and 300 mg of caffeine. There’s even 300 mg of rhodiola to help you deal with physical and mental stress in your training. 

Read my full review of the Outwork Nutrition pre-workout for more details.

If you want to explore other pre-workouts, read through all my previous pre-workout reviews.

I like the honesty on the Legion Pulse website. It’s not claiming you will hit PRs or add another plate on the bar after taking this pre-workout. Instead, you get a money-back guarantee that you can train harder and longer.

Best For:

When you need a good muscle pump. 

With 5,300 mg of L-citrulline, you get a solid dose to improve your pump in training. 

When you need a superhuman boost in focus and energy. 

That 350 mg of caffeine will hit you in the right places, no matter how insane your caffeine tolerance is. And, at least theoretically, the L-theanine in the mix might offset any jitters or crashes (it didn’t for me).

When you have more money than Scrooge.

At $2.25, Legion Pulse is expensive. But if money is no obstacle, it’s a solid choice for a pre-workout. 

Not For:

While Pulse Legion’s ingredients are pretty solid, it might not be the best pre-workout for everyone — including you.

If you’re new to pre-workouts or sensitive to caffeine. 

The 350 mg dose of caffeine (almost four cups of brewed coffee) in Legion Pulse is likely to humble even the most hardcore caffeine fiend.

If you don’t like the tingles. 

The 3,600 mg beta-alanine will give you inescapable tingling from head to toe. It’s harmless but not everyone’s favorite sensation.

If you’re on a budget.

I know I’m beating a dead horse here, but there are equally good options with lower prices.

Legion Pulse Pre-Workout Ingredients

[image showing the ingredient label]

Legion Pulse has no proprietary blends and is third-party tested for its potency. Plus, that same third-party testing puts your mind at ease that no banned substances are in the mix. 

All of that elevates the joy of the anally critical supplement reviewer in me.

Citrulline Malate

8,000 mg

Citrulline malate consists of two ingredients: L-citrulline and malic acid. In Legion Pulse, these two ingredients total 8,000 mg in a 2:1 ratio, or 5,300 mg of L-citrulline and 2,700 mg of malic acid.

Taking L-citrulline might improve your muscle pump and delay fatigue for a rep or two, but there’s no evidence that it has any effect on your muscle strength or endurance. Malic acid is mixed with L-citrulline because there’s some evidence that it may help L-citrulline absorb better, but that evidence is merely anecdotal.

The minimum effective dosage for L-citrulline is 4,000 mg. Legion Pulse blows past that with 5,300 mg.^[1]

Beta-Alanine

3,600 mg

Beta-alanine can improve your endurance and reduce fatigue, but only if you take the minimum effective dose daily for several weeks. The minimum effective daily dose is 3.2 to 6.4 grams. Taking this amount will allow you to reach the saturation point of 179 grams after around 4 to 6 weeks.

If you don’t plan on consistently taking the minimum effective beta-alanine dose that regularly, you shouldn’t expect to get any real performance benefits.

The tingling sensation you feel after taking beta-alanine is just a side effect of consuming it, not an indicator that it’s working or that you’ve reached saturation. At 3,600 mg, Legion Pulse will definitely give you those tingles.^[2]

Betaine Anhydrous

2,500 mg

Betaine anhydrous is a natural compound in your body and foods like beets, spinach, grains, and seafood.

The main benefit of betaine anhydrous is better muscle cell hydration. Like L-citrulline, it might lead to a better “pump” feeling in your muscles during your workout, although the evidence on this is not on par with L-citrulline.

While some evidence suggests betaine anhydrous may improve muscle endurance and power, the science on the performance benefits is shakier than the value of Bitcoin. And it doesn’t seem to benefit lower volume resistance training at one to three sets.^[3]

To get the potential performance benefits from betaine anhydrous, the minimum effective dose is around 2.5 grams. And Pulse hits that. 

Potassium

440 mg

Optimal potassium levels improve exercise endurance and performance by maintaining muscle contractions and reducing muscular fatigue during high-intensity training. 

There isn’t a universally agreed “minimum effective dose” of potassium for performance because it’s not used in the same way as other ingredients, such as caffeine or beta-alanine. 

The recommended daily intake for potassium for adults is around 2,600 to 3,400 milligrams per day for women and 3,400 to 4,700 milligrams per day for men. If you’re training in a hot environment and sweating more than a naturopath at a science convention, that requirement will likely shoot up.

Sodium

400 mg

Sweating a lot can drop sodium levels and disrupt the balance of electrolytes. Which then decreases muscle contraction strength. Having sodium in your pre-workout can help with that balance. 

Caffeine Anhydrous

350 mg

Caffeine is included in pre-workouts because it’s known to increase energy and focus, as well as some other, less proven, benefits.^[4]

The 350 mg dose of caffeine in Legion Pulse is enough to get you buzzing for your training. That 350 mg of caffeine is also only 50 mg short of the maximum daily amount recommended.

If you train closer than six hours to bedtime, 350 mg of caffeine isn’t going to do any favors for your sleep. In that case, I would get the stimulant-free version of Pulse instead. 

Also, unless you have an extremely high caffeine tolerance, limit your coffee on the days you take Legion Pulse.

L-Theanine

350 mg

L-theanine is an amino acid that might help improve your focus and potentially stop feeling jittery from too much caffeine. Something that will come in handy with that 350 mg of caffeine in Legion Pulse.

Research shows that to get benefits like improved focus and reduced caffeine jitteriness, you need to combine caffeine with at least 97 mg of L-theanine. Legion Pulse has you covered with 350 mg.

Alpha-Glycerylphosphorylcholine

300 mg

Alpha-glycerylphosphorylcholine (also known as alpha-GPC and glycerylphosphorylcholine) is a compound that contains two molecules known as choline and glycerophosphate.

Choline is the main ingredient here (glycerophosphate is a substance that helps transport choline to the brain). It’s a nutrient vital for brain health and function that can improve brain development, muscle movement, nervous system function, and metabolism. 

Choline might help memory and physical performance in healthy young adults and trained athletes if taken long-term, but it’s not going to do anything for you in a pre-workout except drive up the price.^[5]

Calcium

27 mg

Calcium is likely here to bulk up the product so it’s easier to scoop.

My Experience Using Legion Pulse Pre-Workout

As is the norm, I paid for Legion Pulse with my money and used it for two weeks, taking detailed notes along the way. The folks at Legion had zero idea I’d review their pre-workout in public.

The energy I got from Legion Pulse was wild. But I had to deal with the crash every single time.

It wasn’t the worst crash, but I don’t love having to deal with the general lethargy that comes after too much caffeine.

The pump was good but not great.

I still had a decent pump while training, but I missed the extra boost I usually get with some other pre-workouts.

Price

[image of the serving size]

My biggest beef with Legion Pulse is the price per serving. At $2.25 ($2.02 if you subscribe), you’ll need some serious coin to justify its use before all your training sessions. Especially since it doesn’t hit my preferred 6,000 mg dose of L-citrulline.

Even with the third-party testing to boot, there are other cheaper alternatives.

Legion does run sales now and then, which drops the price a bit. Whether you want your life to revolve around Legion’s marketing schedule is another story.

Third-Party Tested and GMP certified

[screenshots of third-party test results]

Legion Pulse pre-workout is third-party tested. Labdoor certifies its potency and purity. It’s manufactured in NSF-certified and FDA-inspected facilities that operate in accordance with current Good Manufacturing Practice (cGMP) regulations.

Energy

I felt a huge kick of energy with Legion Pulse, and it lasted through each training session. The downside was that I had a little, but annoying, caffeine crash each time. 

Pump

The pump was good, but not the best I’ve ever had. I think increasing the L-citrulline to above 6,000 mg would make a difference here.

Taste

[screenshot of flavors from the website]

Legion Pulse comes in, wait for it, 20 different flavors:

• Fruit Punch
• Blue Raspberry
• Apple Cider
• Arctic Blast
• Blood Orange
• Blueberry Lemonade
• Cherry Limeade
• Frosted Cranberry
• Grape 
• Green Apple
• Mojito
• Peach Ring 
• Piña Colada
• Pink Lemonade
• Rainbow Sherbet
• Sour Candy
• Strawberry Kiwi
• Strawberry Margarita
• Tropical Punch
• Watermelon

Sweet baby Jesus, that’s a lot of flavors. I dunno, why not just make five and make them taste incredible?

I had Strawberry Kiwi, which wasn’t great, but I used it as a good sign. It’s harder to mask the flavor when pre-workout has higher doses of the key ingredients. 

Also, Legion Pulse is all about natural sweeteners and flavors. You won’t find any nasties in this one. Another reason why the flavor wasn’t great. With artificial stuff, you could make aviation petrol taste like unicorn hair.

Mixability

[image of the pre-workout mixed up]

Legion Pulse mixes great. No grittiness, clumps, or other annoying things to distract you from the drinking experience.

Customer Experience

The customer experience was a solid ten. The website is easy to navigate, as is the ordering process. The delivery only took two days.

How I Tested Legion Pulse Pre-Workout

I test each supplement across eight categories, pouring over studies and combining them with personal feedback.

When I conduct tests and write my pre-workout reviews, my commitment is to the truth, even if it ruffles a few feathers. There are no hidden agendas, no fluff — just rigorous research.

1. Ingredients

I care mostly about two ingredients in pre-workout supplements: caffeine and L-citrulline. Then there are two that might be worth your dollars: beta-alanine and electrolytes. But those two are far from mandatory.

Once I know a pre-workout has the two ingredients I care about, I check that the dosage of both ingredients is where it should be to provide the stimulation I need. 

Besides those two, most other ingredients serve a different purpose: marketing. The fewer ingredients I see on the label, the better. 

You can read more about the ingredients I look for on my how I test ingredients page. 

2. Price per serving

I care whether a single serving will give me enough of the two ingredients above for the needed stimulus. Ultimately, I want the best bang for the buck per serving. 

Often, the key ingredients are about the same in most pre-workout supplements. It’s the proprietary blends and trademarked ingredients that raise the price. Both of which rarely contribute to the quality or effectiveness of the supplement. 

Another reason why fewer ingredients are better is that it keeps the cost down.

You can read more about how price factors into my scoring system here.

3. Third-party testing and Good Manufacturing Practice certification

When a supplement company wants third-party testing and certification, it pays an outside organization to test for ingredient potency and accuracy.

Getting certified means an independent organization has reviewed the product and determined it complies with safety, quality, and performance standards.

The absence of third-party testing doesn’t immediately mean a poor product. But knowing the dishonest bullshitting going on in the supplement industry, third-party testing gives me peace of mind knowing a product is safe and has — and does — what it says on the box. 

GMP (Good Manufacturing Practice) certification means the manufacturing facilities comply with the rigorous quality standards of regulatory authorities. It covers the entire manufacturing process, including sourcing of raw materials, production processes, packaging, and labeling. 

These guidelines provide minimum requirements that a manufacturer must meet to ensure its products are consistently high in quality.

In short, third-party testing is about the product, and GMP compliance covers the manufacturing.

Read more about third-party testing and GMP compliance here.

4. Energy

Out of all the effects I look for in a pre-workout, this is the one I care about the most. I want to feel psyched and focused for my strength training. And I want to finish without getting the dreaded post-workout caffeine crash.

You can read more about how the energy factors into my scoring system here.

5. Pump

The second most important thing I need from a pre-workout is the pump. The product must have enough L-citrulline (4,000 mg) to increase the blood flow into the muscles I’m working. In most cases, anything less than 6,000 mg, and I’d rather spend my money elsewhere.

Read more about what I look for when scoring the pump.

6. Taste

Let’s face it: Making a decent-tasting pre-workout shouldn’t be that difficult. Yes, a pre-workout with high-quality ingredients in high doses often tastes worse because it’s hard to mask the flavor of the ingredients, but anything less than 8/10 is only acceptable if the product is otherwise exceptional. 

Then again, taste is subjective, so don’t get too hung up on this.

You can read more about how taste factors into my scoring system here.

7. Mixability

I need a pre-workout that’s easy to mix in a shaker. That means no powder clumps! I expect something smooth and grit-free that doesn’t get stuck on the side of the shaker. Most pre-workouts add silicon dioxide and calcium silicate as anti-caking agents, so look for that if you’re as annoyed by clumps as I am.

Read more about how mixability factors into my scoring system.

8. Customer experience

In this testing stage, I find and navigate the website, complete the ordering process, and accept delivery, evaluating each company every step of the way. I also review customer service in cases where I have problems with the order. I have high expectations for customer service and will harshly judge brands with missing links in their customer experience.

You can learn more about how customer service factors into my scoring system here.

Conclusion

Legion Pulse is a great pre-workout with a solid ingredient list and third-party testing. But considering the other pre-workouts on the market, Legion Pulse is simply too expensive for most people. 

Unless you have unwavering brand loyalty and deep pockets, go with an alternative like Transparent BULK.

FAQs

References

1. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426

2. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y

3. Ismaeel A. (2017). Effects of betaine supplementation on muscle strength and power: A systematic review. Journal of Strength and Conditioning Research, 31(8), 2338–2346. https://doi.org/10.1519/JSC.0000000000001959

4. Guest, N. S., VanDusseldorp, T. A., Nelson, M. T. et al. (2021). International society of sports nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18, 1. https://doi.org/10.1186/s12970-020-00383-4
5. Warber, J. P., Patton, J. F., Tharion, W. J., Zeisel, S. H., Mello, R. P., Kemnitz, C. P., & Lieberman, H. R. (2000). The effects of choline supplementation on physical performance. International Journal of Sport Nutrition and Exercise Metabolism, 10(2), 170–181. https://doi.org/10.1123/ijsnem.10.2.170