Meal Plans | Musashi – Quality Performance Nutrition

Meal Plans

It doesn’t matter if you’re smashing the weights, if you’re not getting your nutrition right you’re wasting your time. Simple dietary choices can make or break your ability to reach your goals and build the body you desire. Our Musashi Performance Nutritionist has put together a helpful guide of foods to incorporate into your daily diet and a list of those foods to avoid.
Whether you’re looking to build a bigger frame, train harder, recover faster or shred and tone, click here to learn which foods can help you reach your sporting goals.

Build Bulk

Need help gaining quality mass
It’s true that to gain weight you need to over-feed your muscles, consume more calories (protein, carbohydrates and fats) than you expend on a daily basis.  In theory this sounds easy, just reduce exercise and increase food intake; well that will certainly increase the weight on the scales but is this really the weight gain you are after?
Gaining quality mass without the unwanted body fat can be a little more challenging and not to mention frustrating.
Back in the early 1980’s protein powders were little more than simply skimmed milk powder.  Over the years, science has evolved and now with increased scientific knowledge, protein powders are designed with the athlete and exerciser in mind.  BULK has been specifically formulated to provide a quality weight gainer for those who struggle to gain lean mass. 

A 90kg male playing rugby as a competitive sport will require approximately 16,800 kJ – 21,000kJ (4,000 Cal - 5,000 Cal) per day during pre-season (1).  That’s a lot of food, especially if you don't have a big appetite. In fact, many people find it almost impossible to get this many calories from whole foods alone. This is why many nutritional experts suggest those who want to gain weight use a high-quality weight-gaining product, such as BULK or BULK EXTREME, once or twice a day in addition to their regular diet. It's a quick and easy way of getting the extra calories needed to grow and enhance exercise recovery.

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Shred & Tone

A strategic plan for losing body fat
To lose body fat you have to expend more energy (calories) than you consume.  This does not necessarily mean running on the treadmill for hours on end each day to burn off what you ate for dinner.  
A strategic plan including a well-structured exercise program by an exercise expert, a healthy balanced diet and supplements created by a qualified nutritionist will ensure you are burning body fat and not muscle. 
Set yourself a realistic weight loss goal (between 0.5-1kg per week) but avoid weighing or measuring yourself too often.  Start by keeping a food diary for 3 consecutive days so you can identify any key problem areas. A few ways to clean up your diet is to eat every 3-4 hours, include lean protein in every meal, cut back on high fat foods, drink water with every meal and cut out sugary drinks and alcohol.  

Thermogenesis is the process of generating energy and heat in the cells of the body, burning calories in the process.  Ingredients such as nicotinic acid and protein which have reported thermogenic effects, combined with HCA from Garcinia cambogia and theobroma cacao which has been shown to block fat production, can help to increase your metabolism and burn excess fat, when combined with exercise and a healthy diet. Including a protein powder with thermogenic ingredients such as the Musashi Shred and Burn Protein can help you achieve the lean physique you are looking for. 

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Train & Recover

Optimising energy, recovery and results
What you eat and drink in the lead up to training can have a large impact on performance. Many exercisers put a large emphasis on pre-workout meals rather than the food eaten in the days prior to training or event.  
Food needs to be digested and absorbed for the body to use it as fuel so it’s equally as important to focus on meals on rest days as it is on training and competition days.    
Athletes and nutritionists spend a lot of their time focusing on two aspects of sports nutrition – quantity (how much food to eat) and quality (the source of their nutrients).  Nutrient timing is a strategic approach to what and when to eat before, during and after training to help optimise energy, recovery and results.
The main purpose of pre-workout meal is to stabilise blood sugar levels helping you to train hard and perform at your best.  For lots of exercisers the main focus is carbohydrates and fluid prior to training and protein post-training.  Foods such as baked potato with cottage cheese or baked beans on toast are ideal for 3-4 hours prior to exercise whereas foods such as protein bars or 

shakes are recommended as a snack 1-2 hours prior. Snacks suitable for less than 1-hour include sports drinks and carbohydrate gels.


For early morning exercisers, it is not always practical to eat a couple of hours prior to training. A common question is whether to eat or not?  If your goal is to improve strength, power and endurance then it is definitely not advisable to train on an empty stomach. Choosing a light snack such as fruit or a muesli bar on the way to training is your best option.  If your goal is to burn body fat then there is some evidence (1) to suggest exercising in a fasted state can result in a greater amount of fat being used as fuel.  You will however need to be cautious of the amount of energy and time required for your training session, as you are more likely to fatigue earlier as muscle glycogen and blood sugar levels dip.

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