The Way to Fuel • 31/01/2023
What Is Creatine and What Does It Do?

What is Creatine

Creatine is a naturally occurring compound found in food sources like red meat and fish, and it's also produced by the human body in small amounts.

The Role of Creatine

Creatine is stored in the muscle tissue and plays a crucial role in providing energy during high-intensity activities and short-duration activities, such as weightlifting and sprinting.

The Benefits of Creatine Supplementation

Creatine supplementation is backed up by over 20 years of research and provides a variety of benefits to male, female and older adults, such as assisting muscle recovery and muscle maintenance. It is regarded as one of the most effective sports supplements available for improving athletic performance.

See below a list of potential ways creatine can help athletes get the most out of their performance and maximize their results:

  1. Increase muscle strength, power and endurance - To improve performance in activities that require short bursts of high-intensity effort, such as weightlifting, sprinting, and jumping. 
  2. Increase muscle mass - By promoting muscle cell hydration and protein synthesis. 
  3. Improve muscle recovery - Reduces muscle fatigue, soreness and muscle damage caused by intense exercise..
  4. Improve brain function - Shown to have a positive effect on cognitive function, particularly in areas such as memory and intelligence. 

Benefits of Musashi Creatine

Musashi Creatine is a dietary supplement made from 100% pure creatine monohydrate. The product is certified by Informed-Sport Certification and is a highly researched and widely used sports supplement by many professional athletes.  

Taking creatine helps to increase your power and strength during your workouts, allowing you to push yourself to the absolute limit and beyond. It can also enable you to reach that extra ‘one more rep’, which is essential for muscle growth so you can get the most out of your training sessions.   

The optimal way to increase creatine uptake in the muscles is to combine it with protein and carbohydrates. One way to achieve this is by adding creatine to a protein or carbohydrate-rich supplement such as Musashi Bulk or Musashi 100% Whey and consuming it as a pre- or post-workout supplement. Consuming creatine in this way helps to maximize absorption and utilisation by the muscles. 

Recommended Usage

The recommended dose of Musashi Creatine may vary depending on the individual's needs and goals.

As a guide the following is recommended:

  • Take 1-2 servings daily, either before or after exercise or as advised by a healthcare professional. 
  • A serving size is 5g, or one level scoop, mixed with with water, juice, or another liquid and consumed immediately after fully dissolved.
  • It's important to drink enough water throughout the day. 

Common Creatine Use Case Example

Gwen Gothard, a Sports Performance Nutritionist, often recommends Musashi Creatine for athletes who need an extra boost of power and speed. This includes sprinters, boxers, body builders, and athletes participating in various sports and endurance events. Below are 2 Use by Case to give you an idea.

Exmaple Sprinters

Sprinters running 100m are using the energy system (ATP energy system) which only lasts a very short period of time before fatigue sets in. The sprinter might run 100m at full capacity, pushing themselves to their absolute limit to cover the distance as quickly as possible. After completing the sprint, the athlete will begin to walk back to the start line.  

During this period of rest, the sprinter's energy system will start to replenish and recover, allowing them to perform another sprint when they reach the starting point. In this scenario, creatine supplementation helps the ability for the sprinter to repeat maximal efforts. 

Example Weightlifters 

If you are looking to maximize your gains in the gym, it is recommended that you perform a set of 8 repetitions to muscular failure. Muscular failure is when you can no longer perform any more repetitions with proper form.  

After performing a set of 8 repetitions to muscular failure, it is important to rest for 2-3 minutes before performing another set of 8 repetitions. This allows your muscles time to recover and helps to ensure that you are able to perform to your maximum potential on each set. 

This technique of pre-charging your muscles with creatine will help you achieve better results and progress more quickly in your strength and muscle building goals. Additionally, this type of training is also known as “cluster sets” and can help to increase the strength of your muscles even further. 

Learn More about Creatine:


Unlock member pricing and get access to the performance lab for personalised training and nutrition guidance.

  • Episode #52: Training Hard vs Training Smart

    Episode #52: Training Hard vs Training Smart

    On Episode 52 of the Musashi Podcast, the team debate two philosophies of training for size, strength, and athletic performance – Training Hard vs Training Smart. The guys discuss the pyramid of knowledge and how it applies to training, referring to motivation, experience, and research.

  • musashi-podcast-Episode #51 - Citrulline

    Episode #51 - Citrulline

    On Episode 51 of the Musashi Podcast, the team discuss one of the most prevalent and underappreciated supplements for sports performance – Citrulline. The guys discuss the function and benefits of Citrulline for muscle function and performance, when to consume, and what products to find in.

  • musashi-podcast-ep50-beta-alanine

    Episode #50 - Beta Alanine

    On Episode 50 of the Musashi Podcast, the team discuss one of the most underrated and impactful supplements for sports performance – Beta Alanine. The guys discuss the function and benefits of Beta Alanine for energy and muscle function, when to consume, and some quirky side effects.