A few facts:
– Genetic research is another extremely important step in the process of creating more effective training plans and better supplementation.
– By discovering your genetic profile, you are able to better match training and supplementation to your body, which translates into achieving the best results.
– Genetic testing is currently cheaper and faster to do than ever before.
– Below you will find information on how to improve the quality and speed of your muscle increments and sports results with the help of novelties in the genetics child.
The future of training and nutrition for athletes is hidden in the genes!
The science of exercise and sport has come a long way since the days of Hippocrates and Galen – the first doctors from ancient Greece, who rightly noticed that not only diet, but also physical activity is needed to maintain health. For over 2000 years, we have been developing science about the human body and its health. Here are some of the leading trends:
All of these areas are constantly, thoroughly explored in terms of exercises and their efficiency, to maximize our sports performance. Is it by fixing the assimilation of the protein, or understanding why some jumpers are breaking records in terms of high jump or finding out which golf ball dimples will help them soar as far as possible. That’s all, and many more, we know thanks to science. It allows us to beat, once unimaginable, records and shoot more and more spectacular goals. So the question arises – what will be the next step in learning about exercise and sport?
Genetic and fitness tests
Research into physical structure, movements and nutrition is extremely important and provided us with a wealth of information. However, most of these studies have focused on the population as such, the recommendations are therefore quite generalized. Of course, many of these recommendations are factual and sensible, but the next step that we must do is the possibility of individual adjustment of the training and diet plan, in the o parce about own unique genetic traits.
A short lesson about genes and DNA
Before we delve into this extremely interesting subject, we will present some key concepts and facts:
DNA or deoxyribonucleic acid – this is you. It contains coded all information that determines how the body functions, what it will look like and all the other parameters it will characterize.
The DNA code contains smaller sequences called genes. These sequences contain code that determines how proteins are combined to achieve physical characteristics such as eye color or hair color.
Each of us has some gene variants called alleles. For example, a gene coding for eye color will have slight differences in its code depending on whether it is a gene coding for blue or brown eyes.
These are the differences that can affect how different people react to drugs, food and exercise.
How is genetic testing properly performed?
Genetic tests aimed at determining what training and nutrition will be adequate for our needs are quite simple and easily available today. Depending on the company, pre-consultation may precede them, but at the same time, you can independently do such research in the laboratory or ask you to send a DNA collection kit to you. These kits usually require a swab from the mouth or a saliva sample. The goal is to collect cells from the buccal mucosa. These cells will be broken down to extract the DNA and then to test it lengthwise and breadth for different genetic variants and isolate the links to physical performance and the specificity of nutrition.
Which genes are tested? For what?
Different laboratories will test different sets of genes. At the moment, more than 40 genes are identified that can have a significant impact on how our body responds to food and exercise. Some of them are:
The ACTN3 gene – also known as the “speed” gene, encodes a protein that is often associated with endurance fibers and rapid muscle contractions. Differences in this gene can determine if you are better at endurance-based activities or activities that require speed / energy.
The CYP1A2 gene – coding for the protein responsible for caffeine metabolism, the differentiation of this gene may affect how quickly the body gets rid of caffeine, and thus – affects the dosing recommendations.
IL15RA gene – variations of this gene can show if your body reacts to strength training mainly through increasing muscle strength or rather muscle size.
MCT1 gene – differences in the level of MCT1 protein will determine how fast the body is able to remove lactic acid, which is considered to be one of the aspects affecting fatigue.
The PPARA gene – Two different PPARA alleles can help determine how effectively the body switches between using carbohydrates or fat as a fuel source. It gives an insight into your individual propensity to demand for the type of fuel for physical activity.
Results of genetic tests – how to pierce this knowledge to your advantage
So what can you actually do with the results of the genetic tests that we will receive?
Depending on the different genetic variants, you can:
Change your training routine – let’s say that your goal is fat loss, and the results show that the body responds better to activities based on endurance exercises. So you can use this knowledge, complete your training with this type of exercise and turn up the metabolism – and hence – get better results!
Change the composition of the diet – for some people, the consumption of fat does not have a positive effect, they put it almost immediately in the form of fat. Other people, on the other hand, will make a form of life on lipids. The results of the genetic test can help you more accurately determine the composition of your diet to support and accelerate your goals.
Change your supplements – research results can offer an indication of the level of metabolism of some compounds, such as caffeine and vitamin D. This can help you better manage supplementation in order to get the most benefit.
Change your thinking – hard training and simultaneous lack of results is one of the most frustrating life situations. Research can help us and indicate what type of training will be the best, the most effective and will achieve the expected results.
Problems with genetic tests
Genetic testing to determine individual differences is an extremely safe process. Of course, it is still important to address companies with relevant questions and concerns, such as:
Where will the information on the results of genetic testing be stored?
Who gains access to the data and can this information be used for any other purpose?
Another important limitation regarding genetic research and their results is the influence of the environment on gene expression. Hence, the results may be contradictory or falsified. An example of a situation. Your genotype indicates that testosterone levels in your body should be higher than average. However, you are struggling with overweight or obesity, which, as you know, can reduce its concentration. Therefore, it is impossible to omit an extremely important environmental factor when interpreting the results of genetic testing.
The cost and time of genetic testing for training and nutrition
The cost of doing such research depends on the complexity of the tests, the number of variants that we want to check and how detailed the results are to be reported. Depending on the company, the price may vary from about $ 150 to $ 1,000.
The time of obtaining results will vary, but you have to set up for at least 2 weeks to almost 3 months, depending on whether it is a commercial laboratory or a state clinic.
Genetic tests will allow you to achieve sport and body goals faster!
Science focused on sport and nutrition has led us to a situation where it is easier than ever to achieve above-average results. Thanks to the long way we have traveled, we are now faster, more efficient and stronger than a few decades ago. After all, however, many tips are very general and do not take into account the individual needs of specific athletes. For people whose average results are satisfactory, this state of affairs is acceptable. However, many of us ask ourselves: Is it possible to do it better? Why should I train harder than I really need?
Genetic tests can be the missing part of the puzzle, necessary to create a comprehensive picture of how to train, eat, supplement and live more effectively and achieve your goals faster. The field for companies involved in this type of tests is so huge, it comes almost overnight. A question for you: Are you ready to make the most of your genetic potential?