General evidence base30 daysbeginnerperformance

Creatine Monohydrate Performance Basics

A straightforward creatine protocol for strength, power, and (optionally) cognitive support. Built for maximum simplicity.

Account required to start this protocol

Completed

1,255

Improved

81%

Signal

—

$ Cost

$8-$20/mo

Note: Most improvements are reported after 2-4 weeks of consistent use and training.

Primary Goal

Increase strength and training performance with daily creatine and consistent lifting.

Interventions

•If you have kidney disease or concerns, consult your clinician before using creatine.
•Some users experience GI upset; consider splitting dose.

Biomarkers to Track

Subjective

Objective

Lab

Success Stories

“3g/day was easy to stick to and my lifts climbed steadily after 3-4 weeks.”

30 days