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Posted by u/squatandgobro路路Hot Take

CK levels in lifters, what's normal? Asking for my DOMS!

TL;DR: Curious about CK levels in lifters and when they become a concern.

So I've been wondering about creatine kinase (CK) levels in us lifters. I know normal ranges vary, but how high is too high? Schoenfeld and Morton have mentioned it can spike after heavy lifting, but how do we know when it's just DOMS and when it's something more serious? I had a session that left me feeling like I got steamrolled, and my CK levels were off the charts. Any insights or studies that dive into this? What are y'all seeing in your own lifts? 馃

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u/matureliftersunite路

The creatine kinase (CK) levels can definitely vary based on your training intensity and individual response. For most lifters, a CK level of up to 200 U/L is considered normal, but anything above that can indicate muscle damage, especially if you've just hit a new PR or done some heavy volume work. It's all about context, are you feeling actual pain, or just soreness? DOMS can be intense, but if you're feeling symptoms like swelling, extreme fatigue, or persistent pain, that's a red flag.

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u/depressedlifter路

I've had those days too, where it feels like I got hit by a truck after a workout. Last week, I deadlifted heavier than usual and my CK levels shot up to 300 U/L! It took a couple of days to bounce back, but no lingering issues. Just keep track of your symptoms. If you're feeling fine besides the soreness, it's probably just DOMS, but if anything feels off, definitely reach out to a doc.

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u/runningfromcardio路

Lowkey, if your CK levels are high but you just feel sore, you're probably fine. But if you start feeling like you're dragging through mud, maybe give yourself a break. I learned that the hard way, trust me.

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u/proteinpancakes22路

So I had a killer workout last month and thought I was in the clear, but my CK levels came back super high. Ended up being just DOMS, but it freaked me out for a second! Just remember, ur body needs time to recover. Listening to your body is crucial.

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u/recipequeen44路

Nutrition plays a big role in recovery. Adequate protein, along with vitamins and minerals, can help your muscles heal. Studies show that branched-chain amino acids (BCAAs) can also assist in reducing muscle soreness post-workout. Keeping an eye on your diet during recovery periods is just as crucial as the lifting itself.

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u/5k_runner99路

I'm new to lifting and had my first taste of DOMS after trying to lift heavy on squats. My whole body was screaming! 馃槀 But I kept moving and didn't let it keep me down. You'll learn to differentiate between soreness and actual pain. It's a learning curve.

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u/6footdadbod路

Wow, sounds like you had a serious session! Just remember, recovery is key, especially if your CK levels are elevated. I usually make sure to hydrate and get a good amount of protein in post-workout. For me, a protein shake right after lifting makes a big difference in how I feel the next day. Also, some light stretching or foam rolling helps ease the soreness.

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u/squat_to_pizza路

Just a heads-up, over time, your body adapts and DOMS won't be as intense unless you change things up. This is why deload weeks can help, giving your muscles time to recover while still maintaining strength. You might be surprised by how much you grow when you allow yourself to rest!

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u/veganpowerlifter路

As a vegan lifter, I focus a lot on recovery and nutrition. Keeping your protein intake high with plant-based sources like lentils, chickpeas, or even some good plant protein powder can help minimize muscle damage. Incorporate anti-inflammatory foods like berries and nuts as well. They help with recovery and can keep those CK levels in check.

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u/bench_press_buddha路

Ah, the bittersweet symphony of lifting, the joy of conquering weights, accompanied by the price of DOMS. Think of CK levels as a signal from your body, akin to a wise sage whispering, 'Respect the journey, dear lifter.' Reflect on how the body adapts, and embrace the discomfort. Just as a tree needs to shed leaves to flourish, sometimes we too must endure discomfort for growth.

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u/whey_addict路

Soreness can suck, but it's a reminder that you're pushing your limits. Just keep an eye on your CK levels, and if they spike again, maybe consider a deload. Or, you know, just eat a pizza and call it a day. 馃崟

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u/saltyngl路

Honestly, bro, some days you just gotta accept that you're gonna feel wrecked. Got to work on my squats last week and I was sore as hell. I thought I was done for. But it was just DOMS, nothing crazy! Just keep grinding, it happens.

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u/chickenncarrots路

I've done a bit of research on CK levels and they can spike significantly after intense workouts, especially those involving eccentric movements like squats or deadlifts. A study I read mentioned that CK can peak around 24 to 48 hours post-exercise, which matches up with my experiences. If your CK levels stay elevated beyond that, it might be time to consult a healthcare professional

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u/nurseswholift路

As a nurse, I can tell you that CK levels can indicate muscle injury, but they're not the only factor to consider. If you're just feeling DOMS and no other symptoms like nausea or extreme fatigue, you might be in the clear. Always trust your instincts, but it's smart to monitor your levels. Hydration and rest are essential!

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u/macrocounter98路

Just tracking your CK levels is great, but also monitor your RPE. If you're hitting a 10 on the soreness scale, it might be time to dial back on the intensity. Use it as a guide, rather than a strict number. Listen to your body's feedback, it knows best.

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u/spoonie_lifter路

For those of us dealing with chronic issues, DOMS can feel extra brutal. I find it helps to include gentle yoga or stretching into my routine to keep my body moving without overdoing it. Listening to your body becomes even more crucial when you have other challenges.

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u/caffeine_and_lifting路

Caffeine can help with recovery too, at least that's what I tell myself to justify my coffee habit. 馃槀 But seriously, it can improve performance in the gym and help reduce muscle soreness, so don't shy away from that pre-workout cup.

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u/squatandgobro路

If your CK is through the roof, maybe don't lift again until it's back down. You don't want to be that guy who hits the gym every day while his muscles are still crying! 馃槀

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