Ask Musashi - Frequently Asked Questions
Below is a collection of questions that we frequently receive through our website and social media channels.
If you have any other queries or concerns, please feel free to email customerservice@vitaco.com.au.
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Consuming protein immediately after exercise is optimal, as this is when the body is in an insulin-sensitive state and is most effective at absorbing nutrients and aiding in recovery. However, what is more important that timing is ensuring that the total quantity of protein consumed throughout the day is an adequate amount.
Musashi does not recommend the consumption of sport nutrition supplements before the age of 16. However, if you wish to start consuming at 15 or younger, please consult your GP or healthcare professional. We recommend starting with Musashi High Protein Powder as an entry level product.
Carbohydrates are the body’s main source of energy, not only for exercise, but for cognitive and organ function. Carbs are important to consume before exercise to ensure optimal performance, as well as after to support recovery. The type and volume of carbs consumed should depend on an individual’s training and goals. The optimal timing for consuming carbs is before and after training to ensure adequate fuelling and to support recovery respectively.
- Whey – sourced from milk, well researched and complete protein. 26g of protein per 29g serve
- Casein – sourced from milk, well researched and complete protein. 23g of protein per 29g serve
- Egg White – dairy free, complete protein. 23g of protein per 29g serve
- Collagen – not particularly well researched, incomplete protein. 25g of protein per 29g serve
- Bone Broth – not particularly well researched, incomplete protein. 26.5g of protein per 29g serve
- Soy – well researched, plant-based and complete protein, but common allergen. 24g of protein per 29g serve
- Pea – plant-based source of BCAAs, low in EAA methionine. 22g of protein per 29g serve
- Rice – hypoallergenic, gluten-free, low in EEA lysine. 23g of protein per 29g serve
- Hemp – contains omega-3s and fibre, low in EAA lysine. 14.5g of protein per 29g serve
Caffeine helps mask the feeling of tiredness and fatigue, providing energy which can contribute to improved performance and increased output. Products such as Musashi Energy and Musashi Pre-Workout include caffeine as an energy booster, along with other ingredients to support focus and endurance.
The amount of protein consumed each day will depends on an individual’s training and goals. However, a good standard to aim for is 2g of protein for every kilogram of bodyweight, each day. For example, someone who exercises occasionally-regularly and weighs 80kg should consume approximately 160g of protein each day. The minimum amount of protein an athlete should aim for is 1.5g per kg of bodyweight.
Concentrates: Protein is extracted from animal (e.g. milk) or plant based foods (e.g pea/rice) by using enzymes or heat, concentrates are the least processed type of protein and typically contain around 70-80% protein by weight. Concentrates often still contain naturally occurring peptides which may have additional health and performance benefits.
Isolates: Protein isolates have an additional filtration step where carbs, sugar and fat are removed. This results in a very high percentage of protein, often 90% or more by weight. Although the naturally occurring peptides are removed during the processing steps, isolates have an additional benefit of being faster digesting.
The ketogenic diet is a low-carb, high-fat diet that encourages the body to burn fat instead of carbohydrates. This occurs when the body is unable to rely on glucose that is available in carbs, and rather relies on ketone bodies, a type of fuel that the liver produces from stored fat. A typical keto diet can be broken down into 10% carbs, 24% protein and 66% fat.
Plant protein can be obtained from a variety of vegan sources, including chia, pea, rice, soy and hemp. Vegan sources of protein are typically more sustainable to obtain, and the vegan diet is shown to have significant health benefits. However, plant proteins typically have incomplete amino acid profiles when compared to animal protein, this is why consuming a variety of protein sources is important. Musashi Plant Protein Powder contains a blend of pea, brown rice and chia seed protein.
Protein can be beneficial to athletes of all sports, not just gym goers. Protein is essential for recovery, and can play a significant role in returning to athletic form after training and competition. Other supplements can also be beneficial to everyday athletes, specifically those designed to fuel exercise and support recovery.
A good pre-workout, supports focus, muscle function and blood flow during exercise. An optimal pre-workout does not just rely on caffeine to provide a short term energy boost, but includes other ingredients to support focus, endurance and recovery. Four ingredients to seek are Citrulline, Beta-Alanine, Creatine and BCAAs. Musashi Pre-Workout includes all of these ingredients, and is batch-tested to ensure that no foreign substances are present.
Amino acids are organic compounds that contain amino and carboxylic acid. They are the building blocks of protein, and are essentially how protein exists outside of a food state. There are nine essential amino acids, which must be consumed for the body to obtain them. There are also eleven non-essential amino acids, which the body produces itself. When protein is consumed, our body digests it by breaking protein down into amino acids which are then absorbed into the body.
Macronutrients refer to the three nutrient groups: protein, carbohydrates, and fat. Energy is derived from these 3 macronutrient groups and each macro performs a different functional role within the body. Vitamins and minerals are what are known as micronutrients, and are not included in these three macro groups.
An optimal nutrition plan is designed to support an athlete striving to achieve a set of specific goals. This nutrition pan will work synergistically with a training program to ensure that an athlete is able to fuel for and recovery post-exercise, over a series of intervals in the pursuit of an objective. These dynamic goals are typically based on each athlete’s sport, and should be adjusted accordingly. The best nutrition plan is one that fits your lifestyle and that you can ultimately adhere to.
Based on measures of gram of protein per 100g, and the amino acid profile – Whey protein is the most superior form of protein for building muscle and improving performance. Dairy proteins such as whey and casein are well researched and have a complete amino acid profile. Not everyone can tolerate large amounts of dairy, so alternative forms of protein such as plant based proteins including pea and rice protein have benefits for those who want a non-dairy source. Certain other forms of protein like collagen have incomplete amino acid profiles and are currently not as well-researched.
Training to failure describes repeating an exercise to the point that you physically cannot complete another rep or interval. Muscles require metabolic stress to increase size and strength, which means that working the muscle to the point lactate builds and internal damage is caused to the muscle. Training to failure inflicts this stress, and results in strength and size gains during rest as the muscle heals. Training to failure does often require a greater recovery period so should be used tactfully depending upon your sporting goals.
A superior exercise program incorporates activity, rest and nutrition. Depending on your type of training and level of expertise, the amount of exercise performed each week will vary. A beginner-level athlete should start with 2-3 sessions per week. An intermediate athlete should be working to 3-5 sessions per week, and an advanced athlete will be exercising 5+ times each week. Depending on your sport it may involve a combination of skills and strength and conditioning based training.
Muscle soreness and fatigue post-exercise can indicate that the muscles are rebuilding and strengthening. A well thought-out recovery regime is important to support this process, and involves several key measures. An effective warm down, including slow movements, massage and stretching is essential. Post-exercise nutrition is also necessary, involving the consumption of high-quality protein within 60 minutes of exercise. Ice baths, saunas, BCAAs and slow exercise are other measures that can improve recovery in the short term.
Gaining muscle involves consuming enough calories to support an increase in strenuous training, and cutting body fat involves burning more calories than what is consumed. While these seem to be contradictory measures, it is difficult but possible to achieve both goals at once. A combination of resistance and cardio training, in addition to an optimal nutritional plan containing a high amount of protein, can result in gaining lean muscle while cutting body fat.
Exercising fasted, which means on an empty stomach, encourages the body to burn fat due to an absence of carbohydrates in the body. This can be beneficial to an athlete looking to cut body fat, but can also have an adverse effect on performance. Exercising fed, which means after a meal, provides a supply of carbohydrates, protein and fat that result in greater energy, and can result in greater performance, whether that be strength, speed or endurance.
The optimal time of day to train will depend on your goals. Training in the morning is suggested for those looking to burn fat, if you are able to do so before breakfast. The reason being that training fasted means your body is more reliant on fat since you haven’t consumed carbohydrates within hours of training. Training in the evening is more suited for endurance, power and strength goals, as this time will allow you to properly fuel up and digest nutrition.
Periodisation is the process of breaking down your long-term goals into manageable phases, typically with variations in exercise volume, intensity, time and type within training periods. The three training cycles involves are macro (overall training schedule), meso (training blocks around 6-8 weeks) and micro (blocks around 1-4 weeks) cycles.
Plyometrics are a method of training that aim to enhance force production and power in the upper or lower body, with a range of benefits across different sports. Plyometrics are quick, powerful movements that involve explosive eccentric contraction followed by concentric contraction, for example explosive jumping from a lowered squat position.
Stretching improves flexibility, the ability for joints to move through a pain-free, unrestricted range of motion. A full range of motion resulting from higher flexibility will result in better muscle balance, joint stability and overall results. Stretching is also essential in an effective warm-down, aiding muscle recovery and reducing the effect of injury.
Depending on your goals, training weights before or after cardio will have different outcomes. An athlete looking to burn fat should train weights before cardio, as glycogen is depleted during weight training leaving nothing but fat to burn during cardio. An athlete looking to improve cardio endurance should train cardio first, since the fatigue from weight training can reduce cardiovascular performance in that order. An athlete looking to build strength and power should train weights first, so that the largest amount of energy is used in the resistance session.
Hormones are responsible for building muscle (anabolic) and breaking down muscle tissue (catabolic). Training affects hormones by having a direct impact on the amount of cortisol, testosterone, insulin, and adrenaline are produced by the body. Different forms of exercise have varying effects on hormone product, and have varying physical and mental outcomes.
The amount of rest between sets depends on the type of training and goals being performed and achieved. For strength and power training, 2-5 minutes is the necessary rest period. For muscle hypertrophy, 30-90 seconds is more appropriate, and for muscle endurance, 30 seconds or less is optimal.
Volume in the context of resistance training describes the amount of output as a measure of each exercise. Volume is typically calculated by multiplying reps by set by weight lifted, and is a good benchmark to use when measuring improvement in performance, or comparing output while switching up amounts of weight and quantity of sets and reps. When it comes to weights think of volume as the total tonnage lifted, for other exercises it is harder to calculate volume but it helps to think of it as the intensity and frequency of each specific exercise.
Simply put hypertrophy means building muscle. Hypertrophy is an increase and growth of muscle cells. Hypertrophy training involves lifting lighter weight and performing a greater volume of reps and sets for the purpose of gaining muscle size, instead of strength.
How do I find out more about a specific Musashi product?
Product info can be found on the product page for every item in the Musashi range. For any further info requests or batch testing certificates, please contact customerservice@vitaco.com.au or message us through Facebook/Instagram @MusashiNutrition.
What are the different Musashi sponsorship tiers and how do I apply?
Musashi’s formal sponsorship strategy is limited to top-tier professional athletes. Our current brand ambassadors include Rob Whittaker, Tom Trbojevic and Maty Ryan, three of Australia’s best athletes. However, we do also support lower-level athletes in some circumstances. To apply, please contact customerservice@vitaco.com.au and attach your professional sports resume.
Why does Musashi sponsor the above athletes?
Musashi sponsors the best Australian athletes from a range of sports, including Rugby, Soccer, Basketball, AFL, UFC and Cricket. These athletes are at the top of their respective codes, thanks to a combination of dedicated training and an elite nutrition program. Musashi plays a large role in supporting the performance of these athletes, and we sponsor them to demonstrate the significance of proper nutrition to athletes of all sports and levels.
What does Musashi mean?
Miyamoto Musashi was known as the greatest samurai of all time, undefeated in his 61 duels of the 17th century. While Musashi Nutrition is an Australian-New Zealand brand, we carry the name of Miyamoto Musashi and his philosophy THE WAY in our attitude to training, nutrition and performance – there is only one way.
Where do Musashi products come from?
With the exception of a few products that are co-manufactured, all of Musashi’s products are made in Vitaco’s state-of-the-art manufacturing facility in Auckland, New Zealand. This facility is informed-sport tested to ensure that no foreign or illegal substances are present in any Musashi products.
Why test for banned substances?
Testing for banned substances ensures that consuming Musashi products will not result in being disqualified from any event, no matter the level. Several banned substances are frequently found in sports nutrition products, so being Informed Sport Certified provides peace of mind to athletes that may be drug tested for their sport. Check out the full range of Musashi’s Informed Sport Certified products here: https://musashi.com/product-category/informed-sport/
- Musashi Plant Protein
- Musashi Beta Alanine
- Musashi Carnitine Powder
- Musashi Creatine
- Musashi Glutamine
- Musashi Electrolytes
- Musashi Bulk Extreme Powder
- Musashi Bulk Protein Powder
- Musashi High Protein Powder
- Musashi 100% Whey Protein Powder
- Musashi Shred & Burn Protein Powder
- Musashi Plant Protein Powder
- Musashi Deluxe Protein Powder
- Plant Protein Powder
- 100% Whey Powder
- ZMA+ Capsules
- Glutamine Powder
- Bulk Protein Powder
- Pre Workout Powder
- Intra Workout Powder
- Beta Alanine Powder
- Creatine Powder
- Electrolytes Powder
- None are halal certified, but the below products are halal suitable:
- Musashi High Protein Powder
- Musashi Shred & Burn Powders
- Musashi Bulk Protein Powder
- Musashi Bulk Extreme Powder
- Musashi 100% Whey Powder
- Musashi Shred & Burn Protein Bars
- Musashi Crisp Vanilla Caramel
- Musashi BCAA Capsules
- Musashi Beta-Alanine
- Musashi Creatine
- Musashi Carnitine Powder
- Musashi Carnitine Capsules
- Musashi Tribulus+ Capsules
- Musashi ZMA+ Capsules
- Musashi Fat Metaboliser with Carnitine Capsules
- Musashi Protein Wafer Bars
- Musashi Shred & Burn Bars
- Musashi Bulk Extreme Protein Powder
- Musashi Bulk Protein Powder
- Musashi High Protein Powder
- Musashi 100% Whey Protein Powder
- Musashi Shred & Burn Protein Powder
- Musashi Plant Protein Powder
- Musashi Creatine
- Musashi Carnitine Powder
- Musashi Glutamine
- Musashi Pre Workout
- Musashi Intra Workout
- Musashi Night Time Aminos
- Musashi Electrolytes