How to Raise Creatinine Levels

Creatinine, also known as creatine, is a natural compound found in the human body. Creatine is formed during digestion from amino acids found in the food you eat. When produced and used by your body, creatine results in increased muscle mass and can improve exercise performance and endurance. The amount of creatine in your body mostly depends on genetics. However, there are natural and supplemental ways to raise creatine levels in your body.

Instructions

1. Eat more meat and fish. They are natural sources of creatine.

2. Take creatine supplements. Supplements are most commonly found in powder form. The easiest way to take the supplement is to mix it in warm water and drink. Remember to follow the dosage on the label. The recommended grams of creatine is based on a person's weight. For example, a person weighing 143 to 164 lbs should take 10 grams of creatine per day for the first four days, then three grams. However, a person weighing 165 to 185 pounds should take 15 grams per day for the first four days, then four grams.

3. Continue taking the creatine supplements regularly. If you stop taking the supplements, your body will eventually return to its previous endurance levels.

Tips & Warnings

• Drink at least 8 to 10 glasses of water per day while taking creatine supplements. Creatine takes water from the body to the muscles, making it important to stay hydrated while on the supplements.

• Avoid caffeine while taking supplements. Caffeine can counter the effects of creatine, causing you to lose water in the muscles.

• Avoid taking creatine supplements with fruit juices.

References

• Creatine Information Center: What is Creatine
• Creatine FAQ
• Rice University: Creatine Supplementation in Athletes
• Mediline Plus: Creatine