The liver, kidney, and pancreas all produce creatine as a natural part of normal metabolism. Creatine is a readily available source of energy for muscle contraction, as well as a necessary component of muscle growth. We can increase creatine levels through intense exercise or by taking supplements. The danger of having high levels of creatine is that it can overload the kidneys, causing dangerous kidney failure.
Step 1
Create an exercise plan. A well planned regimen will allow you to maintain strength without placing an excessive burden on your muscles. Low intensity workouts, such as walking or jogging, allow you to maintain strength without forcing the muscles to release creatine, thereby allowing you to gain strength without raising creatine levels.
Step 2
Eat a balanced diet. A diet rich in nutrients and minerals will allow you to have adequate energy for your workout schedule without having to take supplements. People take creatine to add an energy source to power the muscles through intense workouts. Foods rich in complex carbohydrates or protein can provide enough energy to avoid needing extra creatine.
Step 3
Stay hydrated. According to "Creatine Supplementation in Athletes: A Review," by Mark Jenkins, the most dangerous side effect of elevated creatine is kidney damage. Hydration can prevent dangerous increases in creatine levels during even intense workouts, thereby protecting the kidneys. So drink plenty of water or electrolyte sports drinks before, during, and after workouts.
Things You'll Need
- Running shoes
- Treadmill
- Water
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