Protocol · Performance
Creatine Monohydrate Performance Basics
- Duration
- 30 days
- Difficulty
- Beginner
- Steps
- 3
- Typical cost
- $8–$20/mo
- Draws on
- General evidence base
The goal
Increase strength and training performance with daily creatine and consistent lifting.
What youactually do.
3 steps over 30 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Daily
Creatine monohydrate
Any time · Take daily; consistency matters
3-5gsupplement
Hydration
Especially in hot climates
Maintain adequate fluidsbehavior
Weekly
Resistance training
Progressive overload
2-4 sessions/weekexercise
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 30 days are up.
Lab markers
From your reports
- CreatinineOptional
Objective
From a device or a log
- Workout sessions completed
- Strength PRsOptional
- Body weightOptional
Subjective
Your own daily rating
- Training performance (1-10)
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- Strength: improved (often)
- Training volume: improved (often)
- Body weight: slight increase is common
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- If you have kidney disease or concerns, consult your clinician before using creatine.
- Some users experience GI upset; consider splitting dose.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.