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How Your CKM Gene and rs8111989 Variant Affect Muscle Energy and Performance

Creatine is a small molecule stored mainly in muscle cells that helps provide quick energy for short, intense efforts such as sprinting, jumping, and weightlifting. Inside muscle cells creatine is converted to phosphocreatine. Phosphocreatine donates a phosphate to ADP to quickly regenerate ATP, the cell’s main energy currency. The CKM gene encodes muscle-type creatine kinase, the enzyme that catalyzes this conversion and plays a central role in fast energy turnover during explosive movements.

One common genetic variant in CKM, called rs8111989, has been studied in athletes. Different genotypes at this site are associated with small differences in creatine kinase activity and appear at different frequencies in populations of elite power and combat sport athletes. Genetics is one piece of the puzzle. Diet, training, hydration, sleep, and supplementation all interact with your genes to shape muscle performance.

What this means for your health and fitness

  • Variations in CKM can slightly influence how efficiently your muscles produce and use phosphocreatine during very short, high-power efforts.
  • Any genetic effect is modest and does not determine your athletic potential alone. Training and lifestyle have larger effects and can be adjusted to maximize your strengths.
  • General recommendations to support creatine metabolism work for everyone: adequate protein from lean meats and fish, proper hydration, consistent resistance or high-intensity training, and thoughtful use of supplements if appropriate.

Genetic Interpretations (rs8111989)

2 effect alleles (CC)

If your genotype is CC, you carry two copies of the effect allele. This genotype has been observed more frequently among elite athletes in combat and power sports and is associated with a slightly enhanced capacity for short, explosive performance.

How this may affect you

  • Potentially higher creatine kinase activity in muscle, supporting faster phosphocreatine regeneration.
  • Improved ability to produce quick bursts of power during sprinting, jumping, or heavy lifts.
  • Small innate advantage for short-duration, high-intensity efforts; does not guarantee elite performance.

Practical suggestions

  • Focus on explosive strength training: short sprints, plyometrics, Olympic-style lifts, and heavy compound movements with low-to-moderate volume.
  • Prioritize adequate dietary creatine sources such as beef, pork, and fish, or consider creatine monohydrate supplementation if appropriate for your goals.
  • Maintain hydration and electrolytes to support intracellular creatine transport and muscle function.
  • Track recovery indicators: sleep, soreness, and performance; these guide training load and supplement timing.
1 effect allele (CT)

If your genotype is CT, you carry one copy of the effect allele. This genotype is associated with a modestly increased likelihood of enhanced creatine kinase activity compared with the non-effect genotype.

How this may affect you

  • Possible modest boost in the efficiency of the creatine-phosphocreatine system.
  • May support short bursts of high-intensity effort better than the TT genotype, though differences are small.
  • Genetic influence is partial; lifestyle and training determine actual outcomes.

Practical suggestions

  • Include mixed training with both strength and high-intensity interval work to develop explosive capacity and endurance of short-term power.
  • Consume protein-rich meals featuring lean meats and fish to supply dietary creatine and amino acids for muscle maintenance.
  • Consider creatine supplementation if you want to maximize phosphocreatine stores and support repeated high-power efforts; creatine monohydrate is the most studied form.
  • Stay hydrated and schedule rest days to allow muscle repair and adaptation.
0 effect alleles (TT)

If your genotype is TT, you carry two copies of the non-effect allele. This pattern is common in the general population and is associated with typical creatine kinase activity.

How this may affect you

  • Your muscles process creatine in the typical way seen in most people.
  • There is no reduced capacity implied; you can still develop excellent power and strength through targeted training.
  • Any competitive advantage seen in other genotypes is small and modifiable with training and nutrition.

Practical suggestions

  • Build a training program emphasizing progressive overload, explosive movements, and recovery strategies to improve power and strength.
  • Eat a balanced diet with adequate protein and creatine-containing foods; supplementation with creatine can still be effective for most people.
  • Optimize sleep, hydration, and timing of workouts to support energy systems used during high-intensity efforts.

Dietary recommendations

  • Include lean animal proteins such as beef, pork, poultry, and fish to provide natural creatine and essential amino acids.
  • For those who avoid animal products, consider talking with your healthcare provider about creatine supplementation, since dietary creatine is low in vegan and vegetarian diets.
  • Balance meals with complex carbohydrates and healthy fats to fuel training and recovery.
  • Maintain regular meal timing around workouts: a carbohydrate and protein-rich meal 1 to 3 hours before exercise and protein within an hour after resistance training supports recovery.

Supplement considerations

  • Creatine monohydrate is the most researched supplement for increasing muscle creatine stores and improving repeated short-duration, high-intensity performance.
  • Typical dosing protocols include a loading phase (for example, 20 g per day split into 4 doses for 5 to 7 days) followed by a maintenance dose (3 to 5 g per day), or straight maintenance dosing without loading.
  • Ensure good hydration while using creatine and consult your healthcare provider if you have kidney disease or other medical conditions before starting supplementation.

Lifestyle and training tips

  • Prioritize regular resistance training with focus on explosive movements and low-to-moderate repetitions to build power and strengthen the creatine-phosphocreatine energy system.
  • Include short, high-intensity interval sessions to improve anaerobic capacity and recovery between sprints.
  • Optimize sleep, stress management, and recovery practices to support muscle repair and hormonal balance.
  • Monitor hydration and electrolytes; dehydration can impair muscle performance and creatine transport into cells.

When to consider further testing or professional guidance

  • If you plan to begin a supplement regimen or a high-intensity training program and have underlying health conditions, speak with your primary care provider or a sports medicine professional.
  • If you are a competitive athlete seeking marginal gains, a certified coach, sports dietitian, or exercise physiologist can help design a program that reflects your genotype and personal goals.

PlexusDx does not provide medical advice. This educational information is intended to help you understand how a CKM genotype may relate to muscle energy and performance. Always consult with your healthcare provider before making changes to your diet, supplements, or exercise program.