Creatine is used as a source of energy by your muscles. According to MayoClinic.com, 95 percent of creatine in the body is located in your skeletal system. Too much creatine in your body can lead to muscle cramping or gastrointestinal symptoms such as stomach discomfort, diarrhea and nausea. Decreasing creatine can help alleviate these symptoms.
Step 1
Visit your physician. Your physician can run tests and find out if you have creatine allergies or other conditions that require a decrease in creatine levels.
Step 2
Avoid supplementing creatine. Creatine is often used by athletes to improve muscle building and to raises energy during workouts. If you currently take creatine supplements, gradually reduce your intake to give your body time to adapt and return to normal levels.
Step 3
Cut down on red meat intake. Red meats are a natural source of creatine. Fish such as herring, tuna, and salmon all contain substantial amounts. If your diet is high in these types of foods, consider cutting back or eliminating intake. You can replace meat proteins with legumes or whey protein.
Step 4
Drink more water. According to the American College of Sports Medicine, since creatine is excreted in your urine, flushing out your system by drinking more water can help rid your body of excess creatine. Try to drink a minimum of eight, 8-oz. glasses of water per day to help eliminate creatine.
Tips and Warnings
- Write down everything you eat for a week or two to give your doctor a clear idea of what you've been eating to accurately predict your daily creatine intake.
- Taking creatine can cause asthmatic symptoms. If you have asthma you should avoid creatine until you speak to your physician.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- MayoClinic.com: Creatine
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