1 Day
End of section report test
Protocol Authors
This protocol involves a structured full-body workout routine combined with a daily intake of creatine. Participants will follow a comprehensive exercise regimen targeting different muscle groups each day to enhance strength and endurance. Additionally, specific recovery and flexibility exercises will be included to aid in overall fitness. Creatine supplementation will be used to support muscle recovery and performance.
- $10.00 Total price
- 9 participants
- 1 Days Duration
- $10.00 Total price
- 9 participants
- 1 Days Duration
Your purchase & Participation Makes citizen science possible
Support and engage in groundbreaking studies with Efforia and help unveil what truly enhances well-being
Measure The Results on your Life
This protocol will use the following measurements to see how it is impacting your life as compared to other participants.
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Athlete Training Quality Survey: Athlete Training Quality Survey Score
This survey aims to assess the quality of athletes' training sessions. It includes questions about physical, technical, mental, and emotional aspects of training, as well as questions about workout intensity.
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Oura Activity: Steps
activity.steps Total number of steps registered during the day.
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General Anxiety Disorder (GAD-7): Feeling nervous, anxious or on edge
The GAD-7 is a 7-item questionnaire used to assess the severity of generalized anxiety disorder (GAD) in adults. The score is based on the responses to seven questions about the frequency of common anxiety symptoms over the past two weeks.
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PHQ-8: Moving or speaking so slowly that other people could have noticed? Or the opposite - being so fidgety or restless that you have been moving aroudn a lot more than usual
Everything you Need to Participate is Included
If you don’t already have them, you’ll receive all the services and products you need at no extra cost.
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Creatine Test Product
This product is for building muscle mass
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Withings Sleep Mat
For the first time, a home sleep tracker provides sleep-lab insights with the benefit of convenience. There is nothing to wear thanks to an unobtrusive mat designed for one-time setup under the mattress. Withings Sleep concentrates the world’s most advanced sensors and technology to analyze your sleep and detect breathing disturbances. With precise & understandable insights in the Health Mate app, anyone can discover how to achieve better sleep quality for better health.- NOTHING TO WEAR - Easy one-time setup under the mattress makes Withings Sleep fit effortlessly into your life. Plus, with automatic sync via Wi-Fi, there’s nothing you need to do but sleep, and you’ll wake to find all data in the app.
- ADVANCED SLEEP TRACKING - Get a lab-level & in-depth analysis of your night with sleep cycles (deep, light & REM) and their duration, plus sleep duration and interruptions.
- SLEEP SCORE - Get an interpretation of how restorative the night was and learn what you can do to improve it with the Sleep Score. It breaks down your night in 6 meaningful indicators with color-coded feedback to clearly identify the dimension of your sleep that can be improved.
- BREATHING DISTURBANCES DETECTION - Withings Sleep monitors the intensity of breathing disturbances, thanks to an algorithm that analyzes interruptions in breathing patterns that occur during the night. Get to know the intensity of these pauses to learn about the impact they have on your nights.
- SNORE DETECTION - Track the number of snoring episodes and their duration. In the app, learn more about snoring patterns and what impacts them.
- CONTINUOUS HEART RATE TRACKING - Withings Sleep measures your heart rate while sleeping, an indicator reflecting whether enough time is spent in deep sleep and a powerful marker of how your lifestyle impacts your heart health. Know how to interpret your HR with color-coded feedback and get tips to improve it.
- HOME AUTOMATION SCENARIOS - Control lights, temperature, and other smart home devices just by getting into and out of bed via IFTTT integration.
- DEVELOPED WITH EXPERTS, BACKED BY SCIENCE - Developed in collaboration with sleep physicians and included in clinical studies.
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A Note from the Protocol Team
Ivan Fedkiv
Protocol Coach
Why I created this challenge: Combining resistance training with creatine has shown promising results in both academic research and real-world experiences. Studies suggest that creatine can enhance muscle strength, recovery, and overall performance, whereas a structured full-body workout improves muscle endurance and cardiovascular health. Social media is abuzz with success stories and testimonials about these benefits. This challenge aims to scientifically validate these claims, providing robust evidence in a controlled environment. The importance lies in guiding adults toward effective fitness strategies backed by both science and real-world experiences.
My Objective for You: To scientifically assess and enhance your physical fitness and muscle strength through a structured full-body workout routine combined with creatine supplementation. This will help you achieve measurable improvements in strength, endurance, and recovery.
Aims & Objectives: Our aim is to evaluate the effectiveness of a combined workout and creatine regimen on physical fitness. We seek to measure improvements in strength, endurance, and overall training quality from baseline to endpoint.
Significance & Impact: This challenge could revolutionize your fitness journey by providing evidence-based insights into the benefits of combining exercise and creatine. Expected outcomes include improved muscle strength, endurance, and faster recovery times. While individual responses may vary, the study's results will offer valuable guidance to anyone looking to elevate their fitness routine.
Protocol Guide & Schedule
Step-by-step coaching to start and maintain your protocol activities, all arranged around your busy day with automated scheduling.
Protocol Introduction
Protocol Overview
10 minutes @ anytime
Baseline Measurements
Oura Activity Data
5 minutes @ anytime
Workout Routine
Full Body Workout
10 minutes @ anytime
Supplementation
Creatine Intake
10 minutes @ anytime
Flexibility Training
Stretch Routine
10 minutes @ anytime
Recovery
Active Recovery
10 minutes @ anytime
Nutrition
Protein-Rich Meal
10 minutes @ anytime
Upper Body
Upper Body Focus
10 minutes @ anytime
Lower Body
Lower Body Focus
10 minutes @ anytime
Core Strength
Core Workout
10 minutes @ anytime
Cardio
Cardio Session
10 minutes @ anytime
Follow-up Measurements
Athlete Training Quality Survey
10 minutes @ anytime
Oura Activity Data
5 minutes @ anytime
Oura Activity Data
5 minutes @ anytime
New Section
General Anxiety Disorder (GAD-7)
5 minutes @ anytime
Report Test
Athlete training survey
5 minutes @ anytime
New Section
PHQ-8
5 minutes @ anytime
