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Creatine kinase is a primary marker of muscle damage. Monitoring these concentrations can give further insight into recovery and injury progress. (source)
Low serum creatine kinase levels can result from physiological factors such as decreased muscle mass or reduced activity levels, as creatine kinase is primarily found in muscle tissue. From a nutritional perspective, inadequate protein intake or insufficient fuel for muscle metabolism can also contribute to lower creatine kinase levels. (source, source)
Prioritize creatine-rich foods: Consumption of creatine is associated with increased creatine kinase activity. (source, source) Recommendation: Eat foods rich in creatine daily.
One serving examples: Herring (3 oz), Beef (3.5 oz), Salmon (3 oz), Tuna (3 oz), Pork (lean cuts) (3.5 oz)
Resistance training: Resistance training increases serum creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Exercise at a high intensity: High-intensity interval training increases serum creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.
Supplement with creatine: Supplementation with creatine is associated with increased creatine kinase activity. (source, source) Recommendation: Supplement with at least 0.066 g of creatine per pound of body weight.
High serum creatine kinase levels can often be attributed to physiological factors related to muscle damage or stress, as creatine kinase is primarily found in skeletal muscle tissue. Intense physical activity without proper recovery and poor hydration can contribute to elevated levels, as well as insufficient intake of nutrients like antioxidants and electrolytes that support muscle health. (source, source, source)
Prioritize high-quality protein: Ingestion of high-quality protein has been shown to decrease serum creatine kinase levels. (source, source) Protein contains the essential amino acids necessary for muscle protein synthesis and repair. Consuming high-quality protein minimizes muscle damage resulting from exercise, reducing creatine kinase concentrations. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Active recovery: Physical activity has been shown to increase creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Active recovery techniques increase blood flow to damaged tissues, helping to clear creatine kinase and decrease concentrations in the blood. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with a quality protein source: Supplementation with protein has been shown to decrease creatine kinase concentrations. (source, source) Protein contains the essential amino acids necessary for muscle protein synthesis and repair. Consuming high-quality protein minimizes muscle damage resulting from exercise, thereby reducing creatine kinase concentrations. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
