The PPARGC1A gene is associated with the synthesis of peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1a), which is associated with mitochondrial biogenesis or the production of new mitochondria within the muscle. Specific alleles of this gene are known to either increase or decrease the levels of PGC-1a. People with the A variant of the gene are found to synthesize lower amount of the protein PGC-1a, which affects endurance and aerobic fitness.
| CHIP Version | PPARGC1A SNPs |
| 23andMe (Use your 23andme raw data to know your PPARGC1A Variant) | |
| v1 23andme | Present |
| v2 23andme | Present |
| v3 23andme | Present |
| v4 23andme | Present |
| V5 23andme (current chip) | Present |
| AncestryDNA (Use your ancestry DNA raw data to know your PPARGC1A Variant) | |
| v1 ancestry DNA | Present |
| V2 ancestry DNA (current chip) | Present |
| Family Tree DNA (Use your FTDNA raw data to know your PPARGC1A Variant) | |
| OmniExpress microarray chip | Present |
A study conducted on male Spanish endurance athletes and controls showed that people with the A variant of the gene were present in low frequency among the endurance athletes. A similar study conducted on Israeli endurance athletes provided the same result.
People with the G variant of the gene were associated with better mitochondrial biogenesis at baseline and after aerobic training, which increases aerobic capacity. The A variant of the gene has been associated with impairment of aerobic capacity.
Mitochondrial dysfunction is associated with the pathogenesis of insulin resistance and type 2 diabetes. People with the G variant of the gene are associated with increased mitochondrial biogenesis in response to aerobic fitness training which increases aerobic fitness and insulin sensitivity.
PGC-1a alters the composition of the Lactate dehydrogenase H complex and prevents the increase in blood lactate during exercise. PGC-1a has been shown to be associated with coordinating lactate homeostasis, enhancing exercise performance and improving metabolic health. In a study conducted to determine exercise mediated oxidative stress, people with A variant were found to have significantly higher lactate levels when compared with people with the G variant.
| Genotype | Phenotype | Recommendation |
| AA | [Limitation] More likely to have lower level of PGC1 [Limitation] More likely to have lower mitochondrial biogenesis on aerobic training [Limitation] Less likely to have increased insulin sensitivity on aerobic training [Limitation] More likely to have decreased VO2 max [Limitation] More likely to have higher level of blood lactate [Limitation] Poor Endurance | Likely lower endurance and better suited for sprint or power training. Power training exercises like power skips or fast uphill runs are recommended fitness routines. Massage therapy is found to increase the level of PGC1, thereby mitochondrial biogenesis, so regular rejuvenation is recommended. |
| AG | More likely to have moderate level of PGC-1 and moderate mitochondrial biogenesis | Include endurance based activities |
| GG | [Advantage] More likely to have higher level of PGC-1 [Advantage] More likely to have higher mitochondrial biogenesis on aerobic training [Advantage] More likely to have increased insulin sensitivity on aerobic training [Advantage] More likely to have normal VO2 max [Advantage] More Likely to have lower level of blood lactate [Advantage] Better Endurance | Likely better endurance, so activities like playing tennis, dancing or training for a marathon is recommended. Including aerobic fitness training could also improve sensitivity to insulin. |
โNutrigenetics, fitness genetics, health genetics are all nascent but rapidly growing areas within human genetics. The information provided herein is based on preliminary scientific studies and it is to be read and understood in that context.โ
The ฮฒ2 adrenergic receptor 2 (ADRB2) gene is associated with the synthesis of ฮฒ2 adrenergic receptor 2, a cell membrane spanning receptor that binds to adrenaline. Specific alleles of this gene are known to either increase or decrease the sensitivity of the body to the effects of adrenaline. Variants of the gene are shown to be associated with changes in the heart rate, size of the bronchioles, transport of oxygen and utilization of fat during exercise. There are two single nucleotide polymorphisms associated with this gene, Arg16Gly and Gln27Glu.
| CHIP Version | ADRB2 SNPs |
| 23andMe (Use your 23andme raw data to know your ADRB2 Variant) | |
| v1 23andme | Present |
| v2 23andme | Present |
| v3 23andme | Present |
| v4 23andme | Present |
| V5 23andme (current chip) | Present |
| AncestryDNA (Use your ancestry DNA raw data to know your ADRB2 Variant) | |
| v1 ancestry DNA | Present |
| V2 ancestry DNA (current chip) | Present |
| Family Tree DNA (Use your FTDNA raw data to know your ADRB2 Variant) | |
| OmniExpress microarray chip | Present |
A study conducted on elite endurance athletes showed that people with the A variant (Arg16) of the gene were more common among elite endurance athletes than among sedentary individuals. In a study conducted on Olympus marathon runners, among people who stated that they preferred running as a sport, those with the A (Arg16) variant of the gene had faster timing.
People with the C variant (Gln27) of the gene were associated with better aerobic capacity and increase in VO2max after aerobic training when compared with people with the G variant of the gene.
People with the G (Gln27Glu) variant of the gene are shown to be associated with increased sensitivity to carbohydrates in the diet, wherein a high intake of carbohydrate increases the risk for obesity. In another study that was conducted on women undergoing a 12 week energy restricted diet, it was found that people with the G (Gln27Glu) variant showed a greater reduction in body weight in response to the diet intervention.
| Genotype (Arg16Gly) | Phenotype |
|---|---|
| AA | [Advantage] More likely to significantly improve VO2 max with training [Advantage] More likely to have better aerobic capacity [Advantage] Better endurance running ability |
| AG | Moderate endurance ability and moderate aerobic capacity |
| GG | [Limitation] Less likely to significantly improve VO2 max with training [Limitation] More likely to have lower aerobic capacity [Limitation] Poor endurance running ability |
| Genotype (Gln27Glu) | Phenotype |
|---|---|
| CC | [Advantage] More likely to significantly improve VO2 max with training [Advantage] More likely to have better aerobic capacity [Advantage] Better endurance running performance [Limitation] Higher likelihood of weight gain with higher carbohydrate intake [Advantage] More likely to utilize stored body fat for energy during exercise |
| CG | Moderate endurance ability and moderate aerobic capacity |
| GG | [Limitation] Less likely to significantly improve VO2 max with training [Limitation] More likely to have lower aerobic capacity [Limitation] Poor endurance running capacity [Advantage] Lower likelihood of weight gain with higher carbohydrate intake [Limitation] Less likely to utilize stored body fat for energy during exercise |
It is important to choose an appropriate diet based on the genetic profile.
| For people with A and C variant (Better Endurance Ability) Include interval training at high intensities to achieve maximal VO2 training Likely to respond well to aerobic training and endurance training. |
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| For people with G variant (Low Endurance Ability) Likely poor responder to endurance running Mild improvements in aerobic capacity and endurance performance on carrying out aerobic fitness training can be expected. Should include moderate amount of carbohydrates in the diet due to increased risk of weight gain on high intake of carbohydrates Energy restricted diet could result in greater weight loss. |
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โNutrigenetics, fitness genetics, health genetics are all nascent but rapidly growing areas within human genetics. The information provided herein is based on preliminary scientific studies and it is to be read and understood in that context.โ
The Vascular Endothelial Growth Factor (VEGFA) gene is associated with the synthesis VEGFA, a molecule associated with the formation of new blood vessels (angiogenesis) upon training. This adaptation allows the body to increase supply of nutrients and oxygen to the trained muscles as well as remove waste products. VEGFA is associated indirectly with the widening of blood vessels (vasodilation). Blood flow to the muscles is increased as VEGFA triggers nitric oxide and other molecules which relax the blood vessels. Specific alleles of this gene are known to either increase or decrease the levels of VEGFA during and after exercise. People with the G variant of the gene were associated with lower level of the protein VEGFA.
| CHIP Version | VEGFA SNPs |
| 23andMe (Use your 23andme raw data to know your VEGFA Variant) | |
| v1 23andme | Present |
| v2 23andme | Present |
| v3 23andme | Present |
| v4 23andme | Present |
| V5 23andme (current chip) | Present |
| AncestryDNA (Use your ancestry DNA raw data to know your VEGFA Variant) | |
| v1 ancestry DNA | Present |
| V2 ancestry DNA (current chip) | Present |
| Family Tree DNA (Use your FTDNA raw data to know your VEGFA Variant) | |
| OmniExpress microarray chip | Present |
A study conducted on cyclists showed that people with the C variant of the gene were more common among endurance athletes than non-athletes.
People with the C variant of the gene were associated with better aerobic capacity and significant increase in VO2 max after 24 weeks of aerobic training when compared with people with the G variant of the gene.
| Genotype rs2010963 | Phenotype | Recommendation |
| CC | [Advantage] More likely to have higher level of VEGFA on exercising [Advantage] More likely to significantly improve VO2 max with training [Advantage] More likely to have better aerobic capacity [Advantage] Better endurance | Likely to respond well to aerobic training and endurance training |
| CG | Moderate level of VEGFA on exercising and moderate aerobic capacity | Likely to respond moderately to aerobic training and endurance training |
| GG | [Limitation] More likely to have lower level of VEGFA on exercising compared to CC [Limitation] More likely to have lower VO2 max after exercising [Limitation] More likely to have lower aerobic capacity [Limitation] Poor endurance | Likely poor responder to endurance running due to low amount of new blood vessel formation in the targeted muscle. Mild improvements in aerobic capacity and endurance performance on carrying out aerobic fitness training can be expected. |
โNutrigenetics, fitness genetics, health genetics are all nascent but rapidly growing areas within human genetics. The information provided herein is based on preliminary scientific studies and it is to be read and understood in that context.โ
The Nitric Oxide Synthase 3 (NOS3) gene is associated with the synthesis of endothelial nitric oxide synthase (eNOS), an enzyme which facilitates the production of Nitric Oxide (NO). NO is shown to be associated with the widening of blood vessels by relaxing the smooth muscle cells within their walls, this has been shown to increase blood flow. Specific alleles of this gene are known to either increase or decrease the levels of eNOS during and after exercise. People with the T variant of the gene are found to synthesize lower eNOS which affects nitric oxide production, power/sprint ability and exercise-induced effects such as lowering of blood triglycerides levels.
| CHIP Version | NOS3 SNPs |
| 23andMe (Use your 23andme raw data to know your NOS3 Variant) | |
| v1 23andme | Present |
| v2 23andme | Present |
| v3 23andme | Present |
| v4 23andme | Present |
| V5 23andme (current chip) | Present |
| AncestryDNA (Use your ancestry DNA raw data to know your NOS3 Variant) | |
| v1 ancestry DNA | Present |
| V2 ancestry DNA (current chip) | Present |
| Family Tree DNA (Use your FTDNA raw data to know your NOS3 Variant) | |
| OmniExpress microarray chip | Present |
The G allele is associated with increased muscle performance and may improve performance in power sports such as weightlifting or sprinting. A study conducted on power and sprint athletes showed that people with the G variant of the gene were more common among power athletes than non-athletes.
Omega-3 fats are associated with a reduced risk of heart disease, which in part is due to the ability to lower blood triglyceride levels. The effect of omega-3 fat on triglyceride levels has been shown to be associated with variations in a gene called NOS3. People with the T variant of the gene are associated with greater reduction of plasma triglyceride levels on consumption of Omega 3 fats.
This gene is associated with health benefits associated with exercise due to the role of nitric oxide in regulating vascular tone. People with the T variant have been shown to be associated with higher stroke volume and lower heart rate during exercise.
A study conducted on Southern Europeans found that people with the T variant had a higher risk of hypertension and diastolic blood pressure in response to high intake of Monounsaturated fatty acids (MUFA) and Saturated fatty acids (SFA). A study conducted on Indians found that people with the T variant of the gene were associated with increased of hypertension. The same study showed that there was a significant association between tobacco use and alcohol consumption among people with the G variant of the gene and hypertension. In a study conducted on Pakistanis, people with the T variant have been shown to be associated with elevated BP.
| Genotype | Phenotype | Recommendation |
| TT | [Limitation] More likely to have reduced eNOS activity and Nitric Oxide [Limitation] Poor power/sprint ability [Advantage] More likely to have lower plasma triglyceride levels on higher intake of Omega 3 fats [Limitation] More likely to have an increased risk for hypertension | Likely to be less effective in power related activities People with elevated levels of triglycerides will benefit from consuming omega 3 fats, which will lower plasma triglyceride levels |
| GT | Moderate reduction in eNOS and moderate power/sprint ability | Likely good at power based activities |
| GG | [Advantage] More likely to higher eNOS activity and Nitric Oxide than people with the T variant [Limitation] More likely to have no influence on plasma triglyceride levels on higher than recommended intake of omega 3 [Advantage] More Likely to have lower risk of hypertension [Advantage] Better power/sprint ability | Likely better at Power associated activities Some power based activities are throwing a ball, sprinting, bench press and deadlift Tobacco chewing and alcohol consumption are associated with increased risk for hypertension. To lower risk, these practices should be avoided. |
โNutrigenetics, fitness genetics, health genetics are all nascent but rapidly growing areas within human genetics. The information provided herein is based on preliminary scientific studies and it is to be read and understood in that context.โ
The MCT1 gene is associated with the synthesis of MCT1, a molecule that transports lactic acid across the muscle cell membrane. Specific alleles of this gene are known to either increase or decrease the risk for fatigue and muscle injury after intense exercises. People with the T variant of the gene are associated with lower transport of lactic acid due to lower levels of MCT1, implying that they could experience earlier fatigue onset on exercising.
| CHIP Version | MCT1 SNPs |
| 23andMe (Use your 23andme raw data to know your MCT1 Variant) | |
| v1 23andme | Present |
| v2 23andme | Present |
| v3 23andme | Present |
| v4 23andme | Present |
| V5 23andme (current chip) | Present |
| AncestryDNA (Use your ancestry DNA raw data to know your MCT1 Variant) | |
| v1 ancestry DNA | Present |
| V2 ancestry DNA (current chip) | Present |
| Family Tree DNA (Use your FTDNA raw data to know your MCT1 Variant) | |
| OmniExpress microarray chip | Present |
A study conducted on sprint/power athletes showed that those with the TT genotype of MCT1 were associated with power athletes when compared to people with the A variant. Conversely, in a study conducted on rowers, the AA genotype was associated with greater frequency among endurance athletes.
People with the AA genotype are at a higher risk of muscle injury while the T variant of the gene may have a protective effect due to lowered transport of lactic acid into muscles for oxidation.
| Genotype | Phenotype | Recommendation |
| TT | [Limitation] Lower lactate threshold, hence early fatigue onset [Advantage] More likely to have lower risk of muscle injury [Advantage] Better sprint running performance | Higher risk of fatigue- Mild to moderate intensity exercises will aid in lowering risk of fatigue Better sprint running performance Lower risk of muscle injury- Strength training results in low lactate accumulation for people with T variant. Increasing the intake of magnesium rich foods in the diet like kidney beans, navy beans and pinto beans lower accumulation of lactic acid. |
| AT | Moderate risk of fatigue | Better at endurance activities, such as long distance running, playing tennis, basketball, dancing and aerobics. Increased risk for muscle injuries- Carrying out mild to moderate intensity exercises will lower risk of injuries. Strength training should be carried out with lower weight and more repetitions |
| AA | [Advantage] Higher lactate threshold, hence later fatigue onset [Limitation] More likely to have higher risk of muscle injury [Advantage] Better endurance running performance | Better at endurance activities, such as long distance running, playing tennis, basketball, dancing and aerobics. Increased risk for muscle injuries- Carrying out mild to moderate intensity exercises will lower risk of injuries. Strength training should be carried out with lower weight and more repetitions |
The skeletal muscle consists of two types of fibers - fast twitch and slow twitch. The slow-twitch fibers work efficiently for a long period of time while the fast-twitch fibers are responsible for the short and sudden burst of power necessary for sprinting or weightlifting. The ACTN3 gene is associated with the synthesis of alpha-actinin 3 protein present in the fast-twitch fibers (Type II) of skeletal muscle. The alpha-actinin 3 protein is found almost exclusively in the fast-twitch fibers.
Specific alleles of this gene are known to either increase or decrease the extent of muscle power based on the synthesis of the alpha-actinin 3 protein. People with the C variant of the gene are associated with higher muscle power due to the presence of active alpha-actinin 3 protein while people with the T variant of the gene are associated with lower muscle power due to the presence of inactive alpha-actinin 3 protein. As a result, sprint or power athletes tend to have at least one copy of the C allele. Both the C and the T allele carriers have selective advantages in different environmental conditions.
| CHIP Version | ACTN3 SNPs |
| 23andMe (Use your 23andme raw data to know your ACTN3 Variant) | |
| v1 23andme | Present |
| v2 23andme | Present |
| v3 23andme | Present |
| v4 23andme | Present |
| V5 23andme (current chip) | Present |
| AncestryDNA (Use your ancestry DNA raw data to know your ACTN3 Variant) | |
| v1 ancestry DNA | Present |
| V2 ancestry DNA (current chip) | Present |
| Family Tree DNA (Use your FTDNA raw data to know your ACTN3 Variant) | |
| OmniExpress microarray chip | Present |
| Genotype | Phenotype |
|---|---|
| TT | [Limitation] Absence of active form of alpha-actinin 3 protein [Limitation] More likely to have lower muscle power [Advantage] Better suited for endurance-based activities |
| CT | [Advantage] Presence of the active form of alpha-actinin 3 protein [Advantage] More likely to have moderate muscle power [Advantage] Better suited for sprinting |
| CC | [Advantage] Presence of the active form of alpha-actinin 3 protein [Advantage] More likely to have higher muscle power [Advantage] Better suited for sprinting and power activities |
| For people with C variant (High Muscle Power), Greater power due to the presence of the active alpha-actinin 3 protein allows you to perform a variety of power-based activities like sprinting and weightlifting High-intensity workouts will yield better results Most elite sprinters and power athletes have at least one copy of this gene |
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| For people with T variant (Low Muscle Power) Lower muscle power due to absence of the active alpha-actinin 3 protein Slow and efficient muscle performance will aid in endurance activities like long-distance running, playing tennis, basketball, and dancing. Low to mid-intensity workouts for longer durations will yield better results |
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| Find out which variation of the gene you carry and more at www.xcode.life |
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Nutrigenetics, fitness genetics, health genetics are all nascent but rapidly growing areas within human genetics. The information provided herein is based on preliminary scientific studies and it is to be read and understood in that context.
