How To Raise Creatine Levels

Creatine has been one of the most highly studied molecules since its discovery in the early 1830s. The liver produces adequate amounts of creatine for use in normal daily activities. But under some conditions, you may want to raise your creatine levels for the increase in muscle size, strength and energy for short bouts of activity that have been shown to occur during creatine supplementation.

Step 1

Supplement creatine into your daily diet. This is the most effective method for increasing creatine levels. The liver will not produce creatine in amounts needed for an increase in athletic performance, so supplementation is necessary. Consume about 5 g of creatine daily for cycles of eight weeks on creatine followed by a few weeks of abstaining from the supplement.

Step 2

Eat more meat. All animals produce creatine naturally. Meats such as steak, chicken and fish are great sources of creatine and protein. Although food choices to increase creatine are not as effective as supplementation, they may help increase the amounts of creatine found within your muscles.

Step 3

Develop more muscle mass since creatine is stored within the muscles. The more muscle mass you have, the greater amounts of creatine you can store for use during exercise.

Tips and Warnings

Creatine monohydrate is a relatively cheap supplement when bought in bulk. It can be bought by itself or within a supplement blend that contains creatine and other ingredients. More creatine does not necessarily mean better performance. The body can only digest so much creatine daily, roughly 5 g. If you have higher amounts of muscle mass, then you can absorb greater amounts of creatine daily. A rule of thumb for most individuals is 5 g per day.
Do not consume too much creatine in a single dosage. Some individuals will load creatine for the first few days of use to help saturate the muscles, about 20 g per day for the first five days. This large amount of creatine should be broken up into smaller portions, otherwise gastrointestinal side effects may occur, mainly diarrhea.