Genetics and Performance
We all know that dedication, hard work and consistent training are crucial for success.
But have you ever wondered why some people seem to excel at certain sports while others struggle, even with the same level of effort? Why does the girl who is doing yoga have a better body than yours but you are going 3 times in the gym, why does the guy that is lifting 3 times lighter than you, have bigger biceps?
The answer lies partly in our genes.
Genetics play a significant role in determining your athletic potential, influencing everything from muscle fiber type to VO2 max, bones structure, hypertrophy potential, recovery ability… basically on everything.
While you can't change your DNA, understanding your genetic predispositions can help you personalize your training, optimize your performance, and reach your full athletic potential.
Let's break down what Genetics are.
Genes: These are the basic units of heredity. They are made up of DNA and contain instructions for building and maintaining an organism.
DNA (deoxyribonucleic acid): This is the molecule that carries genetic information.
Chromosomes: These are thread-like structures made of DNA and proteins. They are located in the nucleus of cells and carry genes.
Heredity: This is the passing of traits from parents to offspring.
Variation: This refers to the differences between individuals within a species. Genetic variation is caused by mutations (changes in DNA sequence) and the shuffling of genes during sexual reproduction.
Training and genetics are closely related when it comes to fitness and athletic performance. Genetics can play a significant role in determining how your body responds to training and influences aspects like muscle growth, endurance, recovery, and even injury risk.
1. Genetics and Muscle Growth
• Muscle Fiber Type: Genetics determine the proportion of slow-twitch (endurance) and fast-twitch (power/strength) muscle fibers you have.
• People with more fast-twitch fibers may excel in explosive activities like sprinting or weightlifting.
• Those with more slow-twitch fibers might naturally do better in endurance sports.
• Hypertrophy Potential: The size and number of muscle cells (and how they grow in response to resistance training) can vary between individuals due to genetic factors.
2. Genetics and Strength
• Bone Structure: A naturally larger bone frame can offer a mechanical advantage for certain lifts.
• Neuromuscular Efficiency: Some individuals naturally recruit motor units more efficiently, allowing them to generate more strength.
3. Genetics and Endurance
• VO2 Max: This is the maximum oxygen your body can utilize during exercise, and it is largely determined by genetics. However, training can significantly improve it.
• Lactate Threshold: Your body’s ability to buffer lactic acid also has a genetic component.
4. Genetics and Recovery
• Some people recover faster from intense workouts due to their genetic predisposition for efficient muscle repair and lower inflammation.
5. Training Adaptation
While genetics set the baseline, training can maximize your potential:
• Consistency in training helps everyone make progress, even if the rate differs.
• Tailored programs that suit your natural abilities can optimize results.
The genetics influencing training responses and athletic potential are governed by a combination of many genes. Here’s a summary of key genes and their roles in different aspects of fitness:
1. Muscle Growth and Strength
• ACTN3 (Alpha-Actinin-3):
• Known as the “sprinter gene.”
• Associated with the performance of fast-twitch muscle fibers, which are critical for explosive strength and power.
• MSTN (Myostatin):
• Myostatin inhibits muscle growth.
• Mutations in this gene can result in greater muscle mass and hypertrophy.
• IGF-1 (Insulin-like Growth Factor 1):
• Regulates muscle growth and repair.
• Higher activity can lead to better muscle recovery and hypertrophy.
• COL1A1 and COL5A1:
• Affect collagen production, influencing tendon and ligament strength.
• Variants can impact injury risk and recovery.
2. Endurance and Cardiovascular Fitness
• PPARGC1A (Peroxisome Proliferator-Activated Receptor Gamma Coactivator 1-alpha):
• Regulates mitochondrial function and energy metabolism.
• Associated with aerobic endurance and VO2 max.
• ACE (Angiotensin-Converting Enzyme):
• The I (Insertion) variant is linked to improved endurance performance.
• The D (Deletion) variant is associated with power and strength performance.
• VEGF (Vascular Endothelial Growth Factor):
• Affects blood vessel growth and oxygen delivery to muscles during exercise.
• AMPD1 (Adenosine Monophosphate Deaminase 1):
• Influences muscle energy metabolism and fatigue resistance.
3. Recovery and Adaptation
• IL6 (Interleukin-6):
• Regulates inflammation and recovery post-exercise.
• Variants can influence muscle soreness and recovery times.
• CRP (C-Reactive Protein):
• Involved in the body’s inflammatory response. Lower levels are associated with faster recovery.
• COL1A1 and COL5A1 (Again):
• These collagen-related genes also play a role in how well connective tissues recover from stress.
4. Metabolism and Fat Utilization
• FTO (Fat Mass and Obesity-Associated Gene):
• Influences body composition and how fat is stored or burned during exercise.
• ADRB2 (Beta-2 Adrenergic Receptor):
• Regulates fat metabolism and energy expenditure during workouts.
• UCP2 and UCP3 (Uncoupling Proteins):
• Influence energy efficiency and how effectively your body burns calories.
5. Lactate Threshold and Fatigue Resistance
• LDHA (Lactate Dehydrogenase A):
• Affects lactate metabolism, which can influence fatigue during high-intensity efforts.
• SOD2 (Superoxide Dismutase 2):
• Regulates oxidative stress, helping muscles resist fatigue.
6. Injury Risk
• COL1A1 and COL5A1 (Again):
• Tendon and ligament integrity depend on these genes, affecting susceptibility to tears or overuse injuries.
• GDF5 (Growth Differentiation Factor 5):
• Influences joint health and flexibility.
The question now is “how can I check my genetics”!?
There are various ways to explore your genetics, from at home test to medical genetic testing.
Each method has its own advantages, limitations and purposes.
The cheapest method is the Family method. Talking to your family members about their health history can provide clues about your own genetic predispositions. Certain diseases tend to run in families.
Another method is Genetic Testing Services. Companies like 23andMe, AncestryDNA, and MyHeritage DNA offer at-home testing kits.
You provide a saliva sample, send it to their lab, and receive a report with information about your ancestry, traits, and potential health risks.
Medical Genetic Testing, this type of testing is usually ordered by a doctor or genetic counselor.
It's often used to diagnose a genetic condition, assess your risk for a specific disease, or guide treatment decisions.
And also you can apply for Research Studies. Some research studies involve genetic testing to investigate the genetic basis of various diseases or traits. Participating in such studies can contribute to scientific knowledge and may provide you with some information about your own genetics.
While genetics can significantly influence your athletic potential, they don't dictate every aspect of your training and performance journey.
Keep in mind that genetics are NOT responsible for your diet and nutrition, for your motivation and dedication, for your mental fortitude and resilience…
Genetics provide a foundation, but they don't define your limits in training and high performance. Your dedication, mindset, training strategies, and lifestyle choices play a crucial role in shaping your athletic journey and achieving your goals. Don't let your genes be an excuse – focus on the factors you can control and strive for continuous improvement.