Musashi Creatine Monohydrate | Musashi – Quality Performance Nutrition

Musashi Creatine Monohydrate

Creatine is one of the most popular dietary supplements on the market. Naturally found in foods such as salmon, tuna and beef; creatine is stored in muscles and used to power performance during repeated bouts of high-intensity exercise, power sports and strength training.

Studies have consistently indicated that supplementing creatine monohydrate will help boost performance leading to greater gains in strength, power and muscle mass. Studies also show that 99% of creatine consumed from food and supplementation is stored in the muscle for use.

In 2013 the Musashi Performance Nutritionist – Gwen Gothard conducted a 9-week study on a group of professional rugby union athletes using Musashi Creatine Monohydrate, Musashi protein powder and Musashi Leucine. The results were impressive, with the combination of Musashi supplements and a well structured resistance program all athletes increased muscle mass, power and strength. One athlete in particular gained 4kg of muscle, reduced body fat and achieved a PB (personal best) on the bench press during the 9-week study.

Musashi sponsored athlete Tom Connor (Australia Rugby Sevens) is currently preparing for the Rio Olympic Games 2016 and supported by Gwen, Tom is following a well-structured diet and supplement program to help improve his strength and power. The table below provides a snap shot of Tom’s current diet as he prepares for Rio Olympics 2016.



Poached eggs (x2-3) on wholegrain toast (x2). Low fat spread and a glass of fresh orange juice (500ml).

Creatine Monohydrate (5g)
Leucine (2.5g)



If breakfast was over 2-hrs ago:

Musashi Bulk Mass Gain made with water.

Water or Musashi Elevator

Post Training

Bulk Extreme (90g)

Creatine Monohydrate (5g)

Muscle Recovery Powder (5.8g)



Grilled chicken breast (150g) with steamed rice (1 cup) and a large green salad.



Pre-training snack
Tin of Tuna (90g), ½ avocado and Cruskits (x5)


Musashi P30 Milk Drink and apple and a handful of almonds.

Creatine Monohydrate (5g)


Post Training
Bulk Extreme (90g made with water)

Creatine Monohydrate (5g)

Muscle Recovery Powder (5.8g)



Steak (150g) with steamed vegetables (2 cups) and sweet potato (1 cup)


MEAL 6 (post dinner snack)

Greek yoghurt (200g) with a tsp of Leucine (2.5g) a handful of almonds and blueberries.

ZMA+ (2 capsules before bed)