All about creatinine: role, influencing factors and tips for maintaining optimal levels

What is Creatinine?

Creatine, a natural amino acid derivative, plays a central role in the functioning of the body. It plays a role in providing energy to muscle cells and in muscle contraction. Naturally present in muscle fibers and the brain, it is synthesized by organs such as the kidneys, liver and pancreas from three essential amino acids: arginine, glycine and methionine.

How can levels be affected?

Several factors can influence the level of creatinine in urine – also called creatinuria – including:

1. Muscle mass: People with higher muscle mass typically have higher levels of creatinine in their urine. Since they have more muscle, they produce more creatinine than people with lower muscle mass.
2. Intensity and duration of exercise: Intense or prolonged physical activity can lead to increased muscle breakdown which is reflected by higher creatinine production.
3. Hydration status: Dehydration can concentrate creatinine in the urine, leading to higher levels when tested.
4. Diet: Diets high in protein and animal foods can increase creatinine production in the urine.
5. Medications and supplements: Certain medications or supplements, such as creatine supplements or muscle relaxants, can affect muscle function, and impact creatinine levels in the urine.
6. Age and gender: People aged 50 and over may tend to have less muscle mass and lower creatinine levels than younger individuals. Men tend to have more muscle mass and may have higher creatinine levels than women.

Increased creatinine in urine related to exercise is generally considered a temporary and benign phenomenon, reflecting the body's response to increased muscle activity. It is always good to listen to your body and take breaks when necessary.

How can I maintain an optimal rate?

In order to maintain optimal creatinine levels to optimize performance, it is possible to work on both diet and training program to achieve sporting goals:

• Hydration: Drinking plenty of water throughout the day helps ensure adequate hydration, especially in hot weather or during physical activity. Electrolytes and minerals can also be added to drinks to help ensure better hydration during intense physical activity.
• Balanced diet:
• For carnivores, it is necessary to limit protein intake through animal foods such as red meat. It is possible to balance these intakes by including larger quantities of fruits, vegetables, cereals and lean proteins in meals.

• For vegans, vegetarians and anyone who follows a plant-based diet, protein intake can be compensated by adding foods rich in amino acids such as arginine, glycine and methionine, which are the three amino acids involved in creatine synthesis. This compensation can be done by adding the following elements

• Regular physical exercise: Regular physical activity helps improve overall fitness and maintain muscle mass. However, excessively intense physical exercise sessions should be avoided, as they can lead to muscle breakdown and release high levels of creatinine into the body.
• Medications and supplements: Some medications (such as muscle relaxants) can impact muscle function and creatinine production. These levels may vary from the values ​​obtained via DOXA Sport. Similarly, creatine supplementation may influence these values.
• Alcohol and Caffeine in moderation: Excessive consumption of alcohol and caffeine can affect the muscle function and hydration status of an athlete, and have a direct influence on the values ​​obtained with DOXA Sport. In order to obtain the best results in your sports performance, you can reduce your consumption of alcoholic and caffeinated beverages.

By incorporating these lifestyle habits and practices into your routine, you can help maintain optimal urine creatinine levels.