High altitude adaptation is the ability of a human being to survive at extremely high altitudes. People who have lived for generations together at high altitudes have gone through certain genetic and behavioral changes to help them adapt to extreme climatic conditions.
Human beings are generally adapted to living in lowlands where oxygen is available in plenty. Oxygen is essential for the functioning of the body and the brain. When you travel to highlands, at altitudes above 2500 meters, the body experiences sudden oxygen deprivation. At about 4000 meters, you get only 62% of oxygen in each breath from the atmosphere, compared to 100% at sea level. This leads to altitude sickness.
The condition that results because of a lack of essential oxygen to the body is called hypoxia. Hypoxia can turn fatal when oxygen levels are consistently low for extended periods of time.
About 2% of the world’s population live in extremely high altitudes above 8,200 ft. People from Tibet in Asia, Ethiopia in Africa, and the Andes in the Americas have all acquired the physical ability to avoid the above-mentioned symptoms and survive healthily in high altitudes.
It is common knowledge that aerobic performance declines at higher altitudes. During the Olympics game held in Mexico in 1968, coaches saw that the performance of their athletes declined during the practice sessions and the actual competition. The high altitude of about 7,500 ft had brought down the performance of most athletes that year.
After this, coaches started reaching high altitude venues several weeks ahead to help performers get used to the high altitude and improve their endurance. This is called acclimatization.
Even now, high altitude training is a common practice for endurance trainers like swimmers and runners to improve their performance.
Generally, when athletes perform at high altitudes, their muscles receive less oxygen with each breath. This is what brings down performance. As athletes start training extensively in high altitudes, the body starts producing more Red Blood Cells (RBCs) to help carry more oxygen to the muscles.
The increased RBC count gives a 1-2 % performance boost to the athletes at lowlands. This may not seem much, but when the difference between winning and losing is just 1-2 seconds, even a 1% performance boost makes a lot of difference.
Many studies have analyzed the effects of high altitudes on cognitive ability. A 2004 study concluded that at higher altitudes, problems like visual hallucinations, lowered accuracy, impaired motor functions, and slower decision-making skills are commonly observed. At
altitudes higher than 6,000 m, people experience short-term memory, too.
Unless the body and the mind are prepared to handle these, a reduction in cognitive ability can impact the performance of athletes and trainers.
The EDN1 gene encodes for the Endothelin 1 protein. This protein helps in relaxing blood vessels and thereby bringing down blood pressure levels.
A study compared the ability to adapt to higher altitudes between high altitude natives and sojourners people who temporarily travel to higher altitudes.
rs2071942
The GG genotype of the SNP rs2071942 of this gene is associated with higher altitude adaptation. This allele was also more favorable during acclimatization.
The ADRB2 gene encodes for the beta-2-adrenergic receptor and plays an important role in signaling in the body. Mutations in this gene can cause breathing difficulties and asthma.
The ADRB3 gene too plays a role in signaling and helps distribute heat energy in the muscles and tissues of the body.
rs4994
The TT genotype of the SNP rs4994 of this gene is associated with higher altitude adaptation when compared to the CC genotype.
The VEGFA gene encodes for the Vascular Endothelial Growth Factor A protein. This protein is important in the formation of blood vessels and endothelial cell growth and maintenance.
rs3025039
The CC genotype of the SNP rs3025039 of this gene is associated with higher altitude adaptation.
If you have only been training in the lowlands, it is vital you consider high altitude training too. This will improve your efficiency and also get you equipped to perform in higher terrains.
Reaching the high altitude terrain early and getting used to the lowered amount of oxygen molecules in the atmosphere will help the body adapt to the changes naturally. Acclimatization is a very important part of Olympic training. Studies show that when you spend more days in acute altitudes, the submaximal performance peaks and stabilizes.
https://utswmed.org/medblog/high-altitude-training/ Exercise behavior includes the intention to do exercise, attitude towards exercise, duration, and frequency also. Athletes, sportspeople, and fitness enthusiasts have really good exercise behavior, regularly exercise, and keep fit. Some people are physically very active, exercise regularly, and stay fit. Others have a love and hate relationship with exercise. They may start a training program, stop in between and then start again after a while. Regular exercise has considerable benefits on both physical and mental health. Research has documented that exercise can not only prevent diseases such as coronary artery disease and non-insulin-dependent diabetes mellitus but also improve sleep, enhance mood and general well-being, improve blood pressure, and decrease mortality. Exercise has also been found to help reduce symptoms of depression. Even though the benefits of physical activity are very well-known, many people don’t include it in their life, or some may try their hand at physical activity and then stop after a while. Why does this happen? Exercise behavior is affected by various factors, including genetics, personal behavioral, and environmental factors. Research suggests that the differences in exercise behavior among people are probably inherited. Genes play a role in influencing your fitness, physical activity schedule, and other aspects of exercise behavior. People with certain genetic types may have a better attitude and intention towards exercising compared to others. The DRD2 gene carries instructions for the production of a protein called Dopamine Receptor D2. This is the main receptor for all antipsychotic drugs. Dopamine receptors are necessary for neurological signaling to allow dopamine to perform its function. Changes in this gene can affect the amount of receptors produced and influence a number of functions, including exercise behavior. rs6275 rs6275 is a single nucleotide polymorphism or SNP in the DRD2 gene. A study showed that women carrying the T allele of this SNP had lower levels of physical activity. The CASR gene carries instructions for the production of a protein called Calcium Sensing Receptor. This receptor is involved in the monitoring and regulation of calcium levels in the blood. When the level of calcium is adequate, it binds to the receptor and activates it. The activated receptor sends signals to block processes that increase calcium levels. Calcium is necessary for good bone health and contraction of muscles. Changes in this gene can affect levels of physical activity. rs1801725 rs1801725 is an SNP in the CASR gene. Carriers of the T allele were found to have lower physical activity levels. The ACE gene carries instructions for the production of a protein called Angiotensin Converting Enzyme. This enzyme is involved in blood pressure regulation and the balance of fluids and salts in the body. Since it is important for blood pressure regulation, changes in this gene can affect exercise behavior. rs1799752 rs1799752 is an SNP in the ACE gene. People with the DD genotype were found to be more sedentary. Apart from genetics, several environmental, personal, and behavioral factors influence exercise behavior and levels of physical activity. These include Lack of motivation People may not have enough motivation to continue exercising. They may not enjoy exercising and quit in between. They may get bored of their exercise routine or be confused about what exercises to do and what schedule to follow. Tiredness and soreness Exercise may be uncomfortable and result in pain or soreness after. Some people may also be really tired and may not be able to do other things. This can demotivate them to continue exercising. The right type of exercise and duration is important. Health Certain health conditions can affect your ability to exercise. You may not be able to do certain types of exercises or start doing physical activity, and this can stop you from trying altogether. Other factors include financial status, cultural attitude, time commitment, and access to good training programs. Attitude towards physical activity matters. Some strategies can lead to increases in exercise self-efficacy and control beliefs as well as self-management skills. https://pubmed.ncbi.nlm.nih.gov/29046975/ Exercise is one of the best ways to stay active, healthy, and strong. However, people who exercise regularly have to consider the risk of muscle-damage because of strenuous workout sessions. Exercise-induced muscle damage (EIMD) damages the muscle fibers because of extremely strenuous physical activity done for an extended period of time. Usually, EIMD happens when a person goes through a new or an unaccustomed exercise regime. This is also a common problem for trainers and athletes who go through hours of rigorous physical regime every day. While EIMD can cause physical pain and discomfort in common people, for trainers and athletes, it is a direct cause for lowered performance ability and can affect the range of motion, strength, and speed. The symptoms of EIMD can start the next day of workout/exercise and can last for up to 2 weeks. The intensity of the symptoms depends on how hard you worked out and how long you worked out. Training for intensive events like the Olympics means you train really hard for years together. Some exercises like resistance training, high-intensity interval training, and eccentric training are all quite stressful on the muscles and, when not done right, can cause EIMD. Eccentric training (Pushing the muscles well past their normal state of stress) is, especially, a very important cause for EIMD during training. There are two stages through which people experience EIMD after a session of intensive workouts. Primary damage The TRIM63 gene encodes an enzyme called MuRF1. This enzyme is present in the M-line and Z-line of microfibrils and plays a role in signaling pathways in muscles. rs2275950 The CCR2 gene receives signals when chemokines like CCL2, CCL7, and CCL13 are produced in the body. This gene reacts to these signals by increasing the levels of calcium ion levels within cells. Genetic polymorphisms of the CCR2 gene greatly affect the ability to handle muscle damage. rs1799865 The IGF-II gene helps in making a protein called the Insulin Growth Factor II. This protein plays an important role before birth in the development of cells into tissues. The ACTN3 gene is called the ‘gene of speed’ and is usually present in elite athletes. This gene also plays a role in exercise recovery, adaptation, and risk of muscle damage. Logically, the more intensive your workout session is and the longer you put stress on your muscles, the more are the chances of developing EIMD. A 2019 study compared the recovery time after a strenuous exercise session in younger and middle-aged men. The study concludes that younger men had lesser muscle damage after the exercise session and recovered faster too when compared to middle-aged men. A lot of studies conclude women experience lesser muscle damage after intensive exercise/training when compared to men. A woman’s body produces lesser creatine kinase (CK) than a man’s body after a workout session. CK is responsible for muscle damage. Women also had lesser muscle inflammation than men after exercising. These studies suggest estrogen may play a role in protecting women from EIMD(https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.6.2325). If your diet majorly consists of items that can trigger inflammation in the body, the risk of experiencing damage in muscles after exercising is high. You should limit the intake of refined sugar, caffeinated energy drinks, alcohol, trans fat, and refined carbohydrates. The right nutrition available before and after exercising or training can prevent the risk of EIMD. Studies show the below types of natural foods can bring down the damage caused to muscles and reduce the intensity of EIMD. Eccentric exercising/training leads to oxidative stress in the tissues and muscles that make the signs of EIMD worse. This can be balanced by consuming antioxidant supplements. The most widely suggested antioxidants to prevent EIMD are vitamin C and vitamin E. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) can be used to prevent muscle soreness and muscle damage. NSAIDs are popular EIMD medications globally now. Massaging is a widely followed therapy to handle the symptoms of muscle damage after eccentric training. A particular study concludes that massaging 2 hours after a strenuous session of exercise/training can bring down the risk of inflammation, reduce muscle soreness, and reduce the level of creatine kinase in the blood. It might be surprising, but the best way to prevent muscle damage after exercise is to repeat the strenuous session. This is called Repeated Bout Effect (RBE), and by repeating the training session, the body slowly gets used to the function and does not end up getting overly stressed the next time you train. https://drbubbs.com/blog/2019/1/exercise-induced-muscle-damage-why-does-it-happen-and-nutrition-solutions-to-support-recovery During normal metabolism and exercise, lactate or lactic acid is a by-product produced in the body. Lactate is a by-product of glucose metabolism under anaerobic conditions. When you overexert yourself and your muscles do not receive enough oxygen, anaerobic respiration takes place, and lactate is produced. Small amounts of lactate are used as a source of energy by the body. The MCT1 gene encodes a protein that is involved in the movement of monocarboxylates like lactate and pyruvate across the cell membrane. This is required for the clearance and transport of lactate. Variations in this gene can affect lactate transport and lead to accumulation. rs1049434 Diet: If your diet does not include enough glycogen, lactate accumulation may occur faster during high-intensity training. Intensity of exercise: Lactate accumulation usually occurs during high-intensity workouts when you exert your muscles more. The rate of oxygen supply to the muscles is not enough for aerobic respiration. Hence, more lactate is produced. * Aerobic capacity:* Aerobic capacity is the maximum amount of oxygen that can be used by your body during training. It can determine how effectively your muscles use oxygen and reach the lactate threshold. This differs based on the type of training(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438148/). This accumulation or buildup of lactic acid can make your muscles feel sore and induce several other symptoms that include If symptoms are very severe or persist for a long time, it may be a sign of lactic acidosis, and you need to talk to your doctor. The intensity and volume of training should be increased gradually. With this type of training, the caloric expenditure of the individual increases, and performance at endurance-related activities also increases. https://www.verywellfit.com/lactic-acid-and-performance-3119185 Amino acids have for a very long time been associated with fitness and strength. They are organic compounds that are both produced in the body and obtained from food and supplements. Long chains of amino acid residues become proteins, and these are the building blocks of muscles and tissues. L-arginine is one such amino acid that is the favorite of trainers, athletes, and fitness enthusiasts. Also called arginine, it is classified as a semi-essential amino acid needed by human beings from birth. L-arginine is a semi-essential amino acid. In usual cases, this particular amino acid is made in the body easily by breaking down proteins from the foods you eat. In some instances, though, you may need to get these in the form of supplements to match your body’s increased needs. L-arginine produces a gas called nitric oxide in the body. This gas can widen blood vessels. When blood vessels are widened, more oxygen-carrying blood reaches the muscles and improves athletic performance. L-Arginine is also used in the treatment of circulatory diseases as it can widen blood vessels. A 2020 study analyzed the effects of exercising and L-arginine in the process of aging and concluded that L-arginine supplementation and the right exercise can together bring down inflammation and oxidative stress in the heart and protect against age-induced cardiac problems. The ARG2 gene encodes arginase type II, an arginase protein. This enzyme is responsible for removing nitrogen from L-arginine and sending it out for excretion. Certain genetic polymorphisms of this gene can lead to excess arginine and ammonia accumulation in the body. This condition is called arginase deficiency and can lead to stiffness in the legs and spasticity. Arginase deficiency can affect the ability of a person to perform intense physical activities. rs3759757 While it is very rare for a particular type of diet to cause L-arginine deficiency, starvation is one non-genetic factor that can lead to very low levels of L-arginine in the body. This can lead to developmental delays, tiredness, fatigue, difficulty in balancing, seizures, and tremors. Smoking can affect arginine metabolism and decrease the production of nitric oxide in the body. Smoking can prevent L-arginine from helping the muscles grow. Moderate consumption of alcohol has no effects on L-arginine levels and nitric oxide (NO) levels in the body. However, chronic exposure to high amounts of alcohol reduces the production of NO through L-arginine. This can bring down the benefits of L-arginine on fitness and also lead to an increased risk for cardiac problems. Arginase deficiency is an inherited condition where the body is unable to process L-arginine. This deficiency is a part of the group of conditions called ‘urea cycle disorders’ where the body cannot remove the waste. In arginase deficiency, L-arginine and ammonia levels in the blood start increasing slowly. Children who are born healthy start showing symptoms of this deficiency between the years of one and three. Signs to look for are: Genetic polymorphisms in the ARG1 gene cause arginase deficiency. People with this deficiency are recommended to consume a low-protein diet and be on medications throughout their life. As people age, the ability of the arteries to dilate freely reduces. This is the cause of a variety of cardiac and circulatory problems. This also leads to lesser oxygen reaching the muscles and a loss in performance. L-arginine supplements may help in improving endothelial functioning, helping more oxygen reach the muscles. Resistance training is often a proven way to improve muscle mass and muscle strength. A 2018 study concludes that combining L-arginine supplements with resistance training can improve muscle mass quicker. Before considering L-arginine supplements to boost your fitness regime, try including arginine-rich foods every day in your diet. This can gradually help you get the benefits of this amino acid and improve strength and muscle mass. https://www.healthline.com/nutrition/l-arginine#benefits-uses Testosterone is a type of androgen, a group of hormones responsible for male traits and reproductive activity. It is involved in the development of male secondary sexual characteristics, fertility, muscle mass, bone mass, fat distribution, and red blood production. This hormone is produced in the testicles. The ovaries and adrenal glands in females also produce testosterone in small amounts. Apart from being the male sex hormone, testosterone also helps in muscle building and stimulates muscle growth by increasing protein synthesis. Studies show that increased testosterone levels can increase muscle mass, strength, and endurance. The brain and pituitary gland regulate the production of testosterone. Testosterone levels rapidly increase during puberty and early adulthood and start dropping as you grow older. Anabolic steroids, synthetic substances that resemble testosterone, are banned by most sports organizations. They can improve athletic performance and build muscle faster. Anabolic steroids are used for the treatment of hormone problems in men and other diseases. They need to be consumed only on prescription from a healthcare professional. Testosterone levels increase after exercise briefly. This varies with the type and intensity of exercise. High-intensity exercises, endurance, and resistance training can boost testosterone levels more compared to other types of exercise. Several studies have documented the effect of exercise on testosterone levels. Testosterone levels temporarily increase after exercise. People who want to build more muscle often resort to several exercises that can boost testosterone. SHBG gene encodes for SHBG protein produced in the liver. It is involved in the transport of 3 sex hormones: estrogen, dihydrotestosterone (DHT), and testosterone throughout the blood. It also regulates the levels of testosterone in the body. rs12150660 ACTN3 gene is primarily expressed in skeletal muscle. This gene codes for a protein called Alpha-Actinin-3, which is necessary for producing explosive power contractions. This gene has been extensively studied in link with human physical performance, fitness, and athletic ability. rs1815739 Age: Testosterone levels are higher during puberty and early adult life. They decrease with age. Some effects of high testosterone levels are: There are several ways to increase testosterone naturally. These include: Exercise is an effective way to boost testosterone levels and keep you healthy and fit. Resistance training like weight-lifting is found to be the most effective exercise to boost levels after a workout. The effects vary based on sex, age, and body composition. Endurance training like cycling or running is shown to increase cortisol levels and lower levels of testosterone. Endurance training combined with cardio exercises can help maintain cortisol levels and muscle mass. Different forms have exercise have varied effects on testosterone levels. A diet high in protein, fats, and carbs is beneficial for maintaining hormone levels and health. There are a few natural testosterone boosters that are supported by research. These include a herb called ashwagandha. Studies show that this herb can increase testosterone levels and decrease cortisol levels(https://pubmed.ncbi.nlm.nih.gov/26609282/). Ginger extract may also increase hormone levels. Long-term stress leads to higher cortisol levels and lowers testosterone levels. Reducing stress is necessary for leading a healthy lifestyle and maintaining hormone levels. Zinc is also found to boost testosterone in athletes who have a zinc deficiency. https://www.healthline.com/health/what-is-testosterone
http://www.altitudemedicine.org/altitude-and-pre-existing-conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965377/
https://en.wikipedia.org/wiki/High-altitude_adaptation_in_humans#Genetic_basis
What Is Exercise Behavior?
Importance of Regular Exercise
How Does Genetics Influence Exercise Behavior?
The DRD2 Gene
The CASR Gene
The ACE Gene
Non-Genetic Factors That Affect Exercise Behavior
Recommendations
Summary
References
https://pubmed.ncbi.nlm.nih.gov/14755464/
https://www.health.harvard.edu/newsletter_article/why-we-should-exercise-and-why-we-dont
https://www.medicalnewstoday.com/articles/247928#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3141466/What is Exercise-Induced Muscle Damage?
Symptoms Of Exercise-Induced Muscle Damage
Exercise-Induced Muscle Damage During Training
Primary and Secondary EIMD
This includes the symptoms experienced directly as an outcome of the exercise. Primary damage is further divided into two types.
1. Metabolic damage - Metabolic changes in the body, including metabolic waste accumulation, ions imbalance, and oxygen imbalance (hypoxia)
2. Mechanical damage - Continuous stress on the muscle fibers prevents them from producing as much force as they could before and also leads to Z-band streaming. How Does Genetics Influence Exercise-Induced Muscle Damage?
TRIM63 Gene
A 2018 study analyzed the effect of genetic mutations of the TRIM63 gene on the body’s response to eccentric training/exercise. The study concluded that the people with the AA genotype of the SNP rs2275950 of this gene had stronger muscle fibers and showed resistance to EIMD when compared to people with the GG genotype.CCR2 Gene
The T allele of the SNP rs1799865 increases the risk for EIMD when compared to the C allele.IGF-II Gene
ACTN3 Gene
Non-Genetic Factors That Affect Exercise-Induced Muscle Damage
Exercise Duration and Intensity
Age Group
Gender
Nutritional Status
Recommendations To Manage Exercise-Induced Muscle Damage
Nutritional Supplements
- Beetroot
- Pomegranate
- Tart cherries
These supplements also help bring down the effects of EIMD.
- Vitamin D
- Creatine
- Omega 3sAntioxidant Supplements
NSAIDs
Massages
Repeated Bout Effect
RBE can be used to bring down the extent of muscle damage in trainers effectively.Summary
References
https://pubmed.ncbi.nlm.nih.gov/18489195/
https://pubmed.ncbi.nlm.nih.gov/12409811/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628249/
https://pubmed.ncbi.nlm.nih.gov/30110239/
https://journals.lww.com/ajpmr/Fulltext/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx
https://medlineplus.gov/genetics/gene/igf2/#conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5741991/What Is Lactate?
The concentration of lactate in blood during rest is usually 1-2 mmol/L. This can increase up to 20 mmol/L on exertion.
Lactate accumulation occurs when the body produces more lactate than it can burn and use as energy. This usually occurs after strenuous exercise. This can lead to exercise-induced or exercise-related hyperlactatemia.
Lactate is connected to the burning sensation in muscles after a workout or training session. However, research shows that lactate may help relieve burn or muscle cramps during high-intensity training.
Lactate accumulation is not responsible for muscle soreness that occurs in the days after your workout. It is responsible for a burning sensation or soreness in muscles right after you workout as the body cannot remove all of it immediately.
The lactate threshold is the point at which your body starts to build up more lactate than it can burn during exercise. This usually happens during high-intensity workouts when you exert your muscles more. The lactate threshold can be increased with the lactate threshold training program.
Lactate accumulation can be beneficial. Lactate threshold training can be incorporated to benefit from this. This can be used to enhance cardiovascular endurance performance. Many world-class and Olympic athletes include this training in their workouts. Research has shown that lactate threshold can be used as a predictor of performance at endurance events.How Does Genetics Influence Lactate Accumulation During Training?
MCT1 Gene
rs1049434 is an SNP in the MCT1 gene. [People with the TT, AT genotype were found to have higher lactate accumulation during high-intensity workouts than the AA genotype] (https://pubmed.ncbi.nlm.nih.gov/19850519/).Non-genetic Factors That Affect Lactate Accumulation During Training
Effects of Lactate Accumulation
- Nausea
- Weakness
- Numbness
- Shortness of breath
- Cramps
- Yellowing of skin or eyes in certain cases
- Burning sensation in muscles
- TinglingHow To Manage Lactate Accumulation?
Summary
References
https://www.medicalnewstoday.com/articles/326521
https://www.healthline.com/health/how-to-get-rid-of-lactic-acid
https://www.trainingpeaks.com/blog/what-is-lactate-and-lactate-threshold/
https://health.ucdavis.edu/sportsmedicine/resources/lactate_description.html
https://pubmed.ncbi.nlm.nih.gov/19850519/What Is L-Arginine?
How Is L-Arginine Obtained?
Importance Of L-Arginine In Fitness
Other Uses of L-Arginine
Recommended Dosage
Genetics And Its Influence On L-Arginine Levels
ARG2 Gene
A study analyzed the effects of genetic polymorphisms of the AGR2 gene and L-arginine concentrations in blood for unsupplemented individuals. It concluded that the CC genotype of the SNP rs3759757 of this gene caused low L-arginine levels in the blood in unsupplemented individuals when compared to people with the GG genotype.Non-Genetic Factors That Affect L-Arginine Levels
Diet
Smoking
Excess Alcohol
Arginase Deficiency/ Effects of Arginine Buildup In The Body
- Stiffness in the muscles
- Growth abnormalities
- Sudden seizures
- Smaller sized head
- Problems with coordination and balance
- Lowered intellectual abilityRecommendations For Safe Use Of L-Arginine For Fitness
L-arginine Supplements for the Older Athletes
L-arginine and Resistance Exercises
The Right Diet
The below foods are rich sources of L-arginine.
- Nuts and seeds
- Meat and poultry
- Soy-based foods and drinks
- Legumes
- Seaweed
You can also consult your doctor and dietician and consider L-arginine supplements if you train intensively and need that extra boost.Summary
Arginine is easily available in the foods you eat. In some special cases, extra doses of arginine may be needed and are offered as supplements.References
https://www.medicalnewstoday.com/articles/323259#risks
https://www.eurekalert.org/pub_releases/2011-11/uoa--lst112211.php
https://www.ebi.ac.uk/chebi/searchId.do?chebiId=CHEBI:16467
https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681
https://www.peacehealth.org/medical-topics/id/hn-3859001
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268370/ What Is Testosterone?
Testosterone and Exercise
How Does Genetics Influence Testosterone?
SHBG Gene and Testosterone Levels
rs12150660 is an SNP located in the SHBG gene and influences protein concentrations. The minor allele, the G allele, alters the binding affinity of the gene and results in lower testosterone levels.ACTN3 Gene and Testosterone Levels
rs1815739 is an SNP in the ACTN3 gene with two alleles, R and non-functional X. According to a study, the R allele is associated with increased testosterone levels, whereas the X allele has decreased testosterone levels.Non-Genetic Factors That Influence Testosterone
Weight: People who are overweight or obese are found to have lower testosterone levels. Such people benefit from naturally increasing testosterone levels as it helps remove fat from the body.
Time: Testosterone levels are usually higher in the morning and lowest in the afternoon. Research shows that strength training in the evening boosts hormone levels to a greater extent than training done in the morning.
Fitness: When you initially start training, you may experience a bigger boost of testosterone. As you keep training, your body gets used to the changes in hormone levels, and the boost will be lower. Effects of Abnormally High Testosterone Levels
- Low sperm count, possibly impotence
- Increased risk of heart disease%2C%20researchers%20found.)
- Increased muscle mass
- Weight gain
- Sleep issuesEffects of Low Testosterone Levels
Recommendations To Maintain Testosterone Levels
Training
Diet
Spinach, almonds, cashews, and peanuts are a good source of magnesium, which helps maintain testosterone levels.Managing Stress
Vitamin and Mineral Supplements
Adequate Rest
Summary
References
https://pubmed.ncbi.nlm.nih.gov/21778755/
https://pubmed.ncbi.nlm.nih.gov/21998597/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042656/
https://www.healthline.com/health/does-working-out-increase-testosterone#exercises-that-increase-t
