October 4: My results are in (I apologize for the long post) and I am super excited to see what they are... here is the cliff notes version of the data...
What do your genetic results actually mean? Find out what version of each gene you carry and learn more about what this means for you.
As always, please keep in mind that almost no gene acts alone, and there are likely to be other significant genetic and environmental factors that contribute to physiological performance in each case. Our interpretation of your complete combined data is provided in your Action Blueprint.
ACE
A GENE FOR ENDURANCE
One copy of a particular version of the ACE gene has been found more often in elite endurance athletes, and every climber tested to date who has ascended over 8,000m. Your FitnessGenes result tells you whether you carry this endurance version, the alternative power/strength version or both.
YOUR RESULT: II
You have two copies of the 'endurance' I allele.
Most studies suggest that the I allele is associated with better endurance performance in response to aerobic training. It appears to be linked to more slow-twitch muscle fibres and improved muscular efficiency. The I allele is found more in elite endurance athletes than power/strength athletes. This could be the optimal genotype for elite long-distance runners and swimmers, rowers, and cyclists.
ACTN3
A GENE FOR SPEED
ACTN3 is the world’s most famous ‘gene for speed’. This gene encodes for α-actinin-3, a protein that has been linked to greater baseline strength, a protective effect against muscle damage, and an increase in fast-twitch muscle fibres. One particular version of ACTN3 has been found in almost every Olympic sprinter ever tested. Your FitnessGenes result will tell you if you carry the ‘sprinter’ version, the version linked to endurance or both.
YOUR RESULT: RR
You have two copies of the 'sprinter' R allele.
Carriers of the R allele produce plenty of alpha-actinin-3, a protein which is associated with a ‘boost’ in muscle strength and performance. This boost is possibly due to an increase in the overall size and number of fast-twitch muscle fibres. As a result, RR is a genotype commonly found in elite speed/power athletes.
ACVR1B
A GENE FOR MUSCLE STRENGTH
The muscle growth limiting protein myostatin (as explained in the MSTN gene report) is affected by a protein encoded by the ACVR1B gene. One variation of ACVR1B has been associated with increased strength.
YOUR RESULT: AG
You have one copy of the ‘increased muscle strength’ A allele and one copy of the ‘average muscle strength’ G allele.
Your ACVR1B genotype has not been linked to increased muscle strength like another genotype was. However, the effect of this gene is still relatively unexplored, and there are many other factors and genes which can affect muscle strength more significantly.
ADRB2_1
A GENE FOR ADRENALINE SIGNALLING
The fight-or-flight hormone, adrenaline, functions as a signalling molecule by binding to a protein coded for by the ADBR2 gene (beta-2 adrenergic receptor). This receptor plays a key role in skeletal muscle, cardiovascular, respiratory, metabolic and hormonal systems. ADRB2_1 genetic variations are related to levels of the ADBR2 receptor.
YOUR RESULT: GG
You have two copies of the ‘higher levels of beta-2 adrenergic receptor’ G allele.
Your genotype has been shown to have a higher level of beta-2 adrenergic receptors compared to other genotypes. This may improve your cardiovascular function.
ADRB2_2
A GENE FOR ADRENALINE SIGNALLING
The fight-or-flight hormone, adrenaline, functions as a signalling molecule by binding to a protein coded for by the ADBR2 gene (beta-2 adrenergic receptor). This receptor plays a key role in skeletal muscle, cardiovascular, respiratory, metabolic and hormonal systems. The ADRB2_2 genetic variations are associated with obesity and the effect of weight loss interventions.
YOUR RESULT: CC
You have two copies of the ‘lower fat breakdown/loss’ allele.
You have two copies of the ‘lower fat loss/breakdown’ allele which may influence how easily you can lose fat.
AGT
A GENE FOR BLOOD PRESSURE REGULATION
The protein angiotensinogen, which is produced by the AGT gene, is one of the initial components of a system which helps regulate blood pressure. It also has associations with skeletal and cardiac muscle growth. Your FitnessGenes result indicates your angiotensinogen levels, susceptibility to develop high blood pressure and the impact on strength/power performance.
YOUR RESULT: CT
You have one copy of the ‘higher angiotensin level’ C allele and one copy of the ‘average angiotensin level’ T allele.
The C allele is associated with higher angiotensin levels while the T allele with average angiotensin levels. So with your genotype, you will have a slightly elevated the risk of developing high blood pressure through increased vasoconstriction. However, this association with blood pressure is largely influenced by environmental factors such as dietary sodium intake and fat mass.
AKT1
A GENE ASSOCIATED WITH AEROBIC EXERCISE RESPONSE
The AKT1 gene codes for an enzyme related to muscle building and metabolism. Some of us carry a particular version of this gene that is linked to better resting metabolic factors and greater increases in VO2 max in response to aerobic exercise. Your FitnessGenes result tells you which version of this gene you carry.
YOUR RESULT: GT
You have one copy of the ‘average metabolic levels’ G allele and one copy of the ‘improved metabolic levels’ T allele.
The T allele is linked to greater increases in VO2 max in response to training, a factor beneficial to endurance performance, compared to individuals who do not carry the T allele. There is also limited evidence that carrying a G allele is linked to greater strength gains.
AMPD1
A GENE FOR ENERGY PRODUCTION
AMPD is an enzyme that plays a role in anaerobic capacity and leads to fast accumulation of lactate after sprint exercises. We test for a genetic variation (AMPD1) that has been linked to different levels of this enzyme. One variation leads to lower levels of AMPD and has been found less frequently in strength/power athletes.
YOUR RESULT: GG
You have two copies of the ‘higher AMPD activity’ allele.
Your genotype is more commonly seen within power / sprint athletes although GG individuals may also have slower recovery rates post-exercise.
APOA2
A GENE FOR RESPONSE TO SATURATED FAT INTAKE
The APOA2 gene codes for a protein that is thought to play a role in fat metabolism, insulin sensitivity and obesity. A variation in this gene has been associated with a larger response to saturated fat intake and obesity.
YOUR RESULT: AA
You have two copies of the ‘lower sensitivity to saturated fat intake’ allele.
You carry two copies of the allele associated with lower sensitivity to saturated fat intake and a lower BMI.
APOA5
A GENE FOR BLOOD TRIGLYCERIDE LEVELS
The APOA5 gene codes for the APOA5 molecule. This molecule plays an important role in regulating blood triglyceride levels. FitnessGenes test for a variation of the APOA5 gene which affect levels of the APOA5 molecule in the blood and suggest some dietary choices to control blood triglyceride levels.
YOUR RESULT: AA
You have two copies of the 'average triglyceride levels' A allele.
You have two copies of the A allele and no scientific association has been made between this allele and increased blood triglyceride levels.
BDKRB2
A GENE FOR VASCULAR FUNCTION
Widening of the blood vessels and therefore blood flow and blood pressure is regulated, amongst other things, by a molecule called bradykinin. Bradykinin binds to the bradykinin receptor (a protein encoded by the BDKRB2 gene). Different variants of this gene lead to lower or higher expression of this receptor and are associated with hypertension risk and also with endurance athletes.
YOUR RESULT: CT
You have one copy of the ‘increased high blood pressure risk’ C allele.
Although those with your genotype were found to be at increased risk of high blood pressure, remember this is a trait which is largely affected by your weight, environment, diet and lifestyle and your genotype does not mean that you are will or do suffer from this.
CKM
A GENE RELATED TO MUSCLE ENERGY
Creatine kinase, encoded by the CKM gene, is an enzyme which influences the energy systems used in your cells. Your FitnessGenes result tells you whether you carry a CKM genotype that is found more commonly in endurance or strength athletes. CKM levels are also related to the ability to process oxygen which is important for speed and endurance.
YOUR RESULT: TT
You have two copies of the ‘endurance athlete and increased VO2 max’ T allele.
Research has shown that your CKM genotype was more frequently found in endurance athletes and that those with your genotype may have a greater endurance training response seen through an improvement of VO2 max. VO2 max (maximal rate of oxygen uptake) is a measure of cardio-respiratory endurance. Your genotype may lead to low creatine kinase activity, which is advantageous for endurance performance.
CLOCK
A GENE AFFECTING SLEEP CYCLE
Sleep duration and quality can affect many things, including muscle recovery, muscle building, weight loss, athletic performance, learning and cognition. Many gene variants have been reported to affect the sleep cycle or the circadian clock. At FitnessGenes, we test for the Circadian Locomotor Output Cycles Kaput (Clock) gene. Your result tells you whether you do or don't carry any genetic variants associated with a disturbed circadian rhythm and whether you are likely to be a night owl, morning lark or somewhere in between.
YOUR RESULT: TT
You have two copies of the T allele and are more likely to be an early bird.
Based on your genetic result, you have a low likelihood of developing or having a disturbed circadian rhythm. Therefore, chances are smaller that your sleep pattern interferes with muscle recovery or weight loss goals compared to other genotypes. At the section you find tips to optimize your sleep quality and when to train - based on the time you wake up.
CNTF
A GENE FOR NERVE ACTIVITY
Ciliary neurotrophic factor (CNTF) is a protein which functions mainly in the nervous system. It is involved in neurotransmitter synthesis and nerve growth as well as protecting against inflammation. Variations in the CNTF gene affect the levels of CNTF protein and are associated with body composition and strength gains.
YOUR RESULT: GG
You have two copies of the ‘normal CNTF levels’ G allele.
Your genotype leads to normal CNTF levels. This is associated with higher strength values, particularly in women. However, this association has only been found when you have a healthy and active lifestyle.
CYP1A2
A GENE FOR CAFFEINE METABOLISM
Caffeine has been used by athletes for a long time as a performance-enhancing drug. Studies have shown that taking caffeine improves performance in sports and exercise. Your FitnessGenes result tells you which caffeine-clearing molecule you carry and how long you can expect it to take for caffeine to be removed from the bloodstream.
YOUR RESULT: AA
You have two copies of the 'fast metaboliser' A allele, and are characterised as a fast caffeine metaboliser.
This means that certain lifestyle factors have the effect of speeding up your caffeine metabolism. If you have this genotype and you consume lots of caffeine (more than 3 cups of coffee a day), smoke, live in a polluted area, or if you consume lots of leafy green veg, then the rate at which caffeine is cleared from your system increases.
ESR1
A GENE FOR TESTOSTERONE LEVELS
The ESR1 (TET) gene can affect muscle building and testosterone levels.
YOUR RESULT: AG
This gene is used to calculate the testosterone score in males and is not individually reported on at present.
FOLATE
GENES THAT IMPACT HOMOCYSTEINE LEVELS
Folate, or folic acid, is usually something we associate with pregnant women, but might it have important consequences for you too? The role of folate in red blood cell production and tissue repair makes it a particularly important vitamin for athletes, bodybuilders and fitness enthusiasts. Folate deficiency can also increase homocysteine levels in the blood, which is an indicator of certain health issues. Your FitnessGenes result tells you whether you carry any genetic variations which affect the folate pathways in your body.
YOUR COMBINED GENOTYPE FOR THE MTHFR, MTR AND MTRR GENES IS MTHFR AA, MTR AA AND MTRR AG
You are at relatively LOW to MEDIUM risk for mild to moderate increases in homocysteine levels.
Based on your genetic results, you are at LOW to MEDIUM risk for mild to moderate increases in homocysteine levels. This is as a result of reduced enzyme activity in the folate and methionine cycles. This means, as a result of the genetic variants you carry in these genes, you may benefit from betaine supplementation at a dosage of 1.5g twice daily pre- and post-workout to balance the effects of any reduced efficiency in your MTR and MTRR enzymes. This will have the effect of lowering homocysteine levels as well as increasing potential performance benefits.
FTO
A GENE FOR APPETITE
Genetics is known to influence food cravings, with carriers of a particular version of the FTO gene seemingly biologically wired to eat more and feel hungrier sooner. In ancient humanity, where food was scarce, this is likely to have been a straightforward survival mechanism, but it becomes problematic in a modern world with easy access to high-energy foods. Your FitnessGenes result will tell you whether you have any copies of the FTO gene linked to increased appetite.
YOUR RESULT: AT
You have one copy of the 'increased obesity risk' A allele and one copy of the 'typical obesity risk' T allele.
Those with one copy of the A allele weigh about 1.5kg (3.3lb) more on average than those with no copies. Research has shown that carriers of the A allele have an increased appetite and exhibit higher loss of control of eating compared to those with the TT genotype.
HERC2
A GENE FOR EYE COLOUR
Eye, hair and skin colour vary around the world because of the production of a pigment called melanin. One gene in particular, HERC2, is one of the genes responsible for melanin production and its effect can be seen directly from your eye colour. Your FitnessGenes result tells you which version of this gene you carry and what level of melanin you are likely to produce as a result.
YOUR RESULT: AG
You have a copy of the ‘brown eye’ A allele and a copy of the ‘blue eye’ G allele.
Associated with intermediate levels of melanin on average, this genotype gives you on average a 54% chance of green eyes, 40% chance of brown eyes and 6% chance of blue eyes.
HIF1A
A GENE FOR RESPONSE TO LOW OXYGEN
The body uses several proteins to deal with conditions of low oxygen, one of them is HIF1a (coded by the HIF1a gene). HIF1a controls the activation of genes affecting glucose processing, metabolism, and the formation of red blood cells and blood vessels. One variant of this gene was found more frequently in weightlifters, while the other was found more frequently in elite endurance athletes and was associated with a higher increase in VO2 max through aerobic exercise training.
YOUR RESULT: CC
You have two copies of the ‘increased VO2 max response and endurance’ allele.
You have two copies of the C allele; this has been linked to elite endurance status and more pronounced improvements in VO2 max.
IGF1
A GENE FOR REGULAR GROWTH/DEVELOPMENT
The IGF1 gene influences circulating levels of the IGF1 hormone which is necessary for muscle growth and development. Variants have been associated with benefits for strength performance. We test for two variations of the IGF1 gene (IGF1 and IGF1_2), which code for the same protein, but have a slightly different effect on the protein’s function, and ultimately on the physical trait of performance. Your FitnessGenes result will identify how your circulating IGF1 levels are affected and how this impacts on these traits.
YOUR RESULT: AG
You have one copy of the ‘higher circulating IGF1 levels’ A allele and one copy of the ‘average circulating IGF1 levels’ G allele.
The A allele has been associated with higher circulating levels of IGF1 and with better strength performance and training response. You may also experience greater increases in strength compared to GG individuals.
IGF1_2
A GENE FOR NORMAL GROWTH/DEVELOPMENT
The IGF1 gene influences circulating levels of the IGF1 hormone which is necessary for muscle growth and development. We test for two variations of the IGF1 gene (IGF1 and IGF1_2), which code for the same protein, but have a slightly different effect on the protein’s function, and ultimately on the physical trait of performance. Your FitnessGenes result for IGF1_2 will identify how your circulating IGF1 levels are affected and how this impacts you.
YOUR RESULT: TT
You have two copies of the ‘average circulating IGF1 levels’ T allele.
Your genotype is associated with average circulating levels of the IGF1, and with a lower maximal force production, which may impair some aspects of power/speed performance.
IGFBP3
A GENE FOR REGULATING NORMAL GROWTH / DEVELOPMENT
IGF1 (insulin-like growth factor 1), a hormone that promotes cell growth and cell division in both children and adults, is transported through the blood by a molecule called IGF-binding protein 3 (coded by the IGFBP3 gene). It regulates the activity of IGF1 by protecting it against breakdown and preventing it from binding to its receptor. Variations in this gene affect the levels of IGFBP-3 and IGF1 and may affect body composition.
YOUR RESULT: AA
You have two copies of the ‘higher circulating IGFBP3 levels’ A allele.
You have two copies of the A allele which has been associated with higher levels of circulating IGFBP-3.
IL15RA
A GENE FOR MUSCLE VOLUME
This gene is linked to the prevention of muscle breakdown as well as lean body mass and can affect how quickly individuals increase their muscle size (hypertrophy). Your FitnessGenes result will tell you whether you have the version associated with muscle size or whether you have the version linked to muscle strength in response to resistance-type training.
YOUR RESULT: CC
You have two copies of the 'muscle strength' C allele.
Carrying two copies of the C allele for this genetic variation in the interleukin-15 receptor alpha gene (IL-15Ra) has been linked to increases in strength in response to resistance exercise training, but perhaps paradoxically a lesser increase in muscle size. In contrast, individuals who are AA demonstrate the highest hypertrophic response (increase in muscle size) but present the lowest gains in strength.
IL6
A GENE FOR INFLAMMATION AND RECOVERY
The cytokine interleukin 6 (IL6, coded by the IL6 gene) is a signalling molecule that is produced in the muscles during exercise. It is thought to be involved in pro- and anti-inflammatory responses and to help nutrient mobilisation and delivery, making it important for performance and recovery. Variations in the IL6 gene can affect levels of IL6. One variation has been associated with power athletes and better body composition.
YOUR RESULT: GG
You have two copies of the ‘higher IL6 expression’ G allele.
Your genotype was associated with higher levels of IL6. This may be linked to improved repair, hypertrophy, and lower levels of damage within the muscle following powerful muscle contractions. The frequency of the G allele has been found to be higher within power athletes, indicating this genotype may benefit power performance.
IL6R
A GENE FOR REGULATING IL6 ACTIVITY
The IL6R gene codes for the receptor of the interleukin 6 protein (IL6R) which is found on the surface of cells, as well as circulating freely around the body. Due to its mobility, IL6R can influence the activity and function of interleukin 6, a molecule involved in pro- and anti-inflammatory responses. Variations of the IL6R gene have been associated with the metabolic syndrome.
YOUR RESULT: AC
You have one copy of the ‘average IL6 receptor expression’ A allele and one copy of the ‘higher IL6 receptor expression’ C allele.
Your genotype may be associated with a slightly higher risk of obesity and metabolic syndrome compared to other genotypes.
LCT
A GENE FOR LACTOSE TOLERANCE
Lactose tolerance is the ability to digest the lactose in milk and other everyday dairy products. For the majority of people, tolerance for lactose decreases after infancy, often falling away completely during adulthood. However, for others, due to a genetic variant in their DNA, they are able to continue to tolerate lactose indefinitely. Your FitnessGenes result will tell you whether you are genetically able to tolerate lactose.
YOUR RESULT: CT
You have one copy of the 'lactose tolerant' T allele, and are likely genetically lactose tolerant.
You carry one copy of the genetic variation associated with the ability to digest lactose into adulthood and as a result your genetic lactase switch is most likely set to ‘on’. Individuals who carry one copy of the T allele, as opposed to two, have been found to have intermediate levels of lactase activity. This means that while they are able to effectively break down lactose, they can be more susceptible to lactose intolerance at times of stress or gastrointestinal infection.
MCT1
A GENE FOR FATIGUE
Variations in this gene will alter the expression of MCT1 which allows the clearance of lactic acid. This determines the onset of fatigue when exercising. Your FitnessGenes result tells you whether you carry the fast version, slow version or both versions of the lactic acid clearing gene. This will determine how quickly lactic acid accumulates during exercise.
YOUR RESULT: AT
You have one copy of the ‘fast lactic acid clearing’ A allele and one copy of the ‘slow lactic acid clearing’ T allele.
Carriers of the A allele have higher levels of MCT1 which gives the muscles a greater capacity to clear lactic acid, delaying its accumulation and the onset of fatigue. The presence of the T allele does lower the level of MCT1 compared to that seen in AA individuals, slowing the clearance of lactic acid. You can expect your MCT1 levels to be intermediate between those with AA and TT genotypes.
MSTN
A GENE FOR HYPERTROPHY
Skeletal muscle growth in response to training is determined by genetics, and a rare version of the MSTN gene, which encodes the muscle-limiting protein myostatin, is associated with much greater muscle mass and strength. Your FitnessGenes result tells you which version of this gene you have and how this affects muscle building in response to training.
YOUR RESULT: KK
You have two copies of the 'normal myostatin' K allele.
Over 87% of the population carries the KK genotype, which is associated with normal baseline levels of myostatin. As well as response to resistance training, studies have also indicated that myostatin may play a role in tendon structure (tendons are required for ‘explosive’ power, such as jumping).
MSTNRARE
A GENE FOR UNUSUAL MUSCLE SIZE AND STRENGTH
Skeletal muscle growth is influenced by genetics and myostatin is a protein that can inhibit it. A very rare variation of the gene coding for myostatin (MSTN) results in a complete knock out (loss of function) of the gene, and results in an unusually greater muscle mass and strength. We called this polymorphism the MSTNRARE gene. Your FitnessGenes result tells you whether you have carry the rare myostatin knock-out allele.
YOUR RESULT: GG
You have two copies of the ‘average myostatin level’ G allele.
Not surprisingly, as the presence of the knock out mutation is extremely rare, you do not carry any copies of the very rare genetic variant. You probably already know that as you weren’t born with unusually big and strong muscles.
NOS3
A GENE FOR BLOOD FLOW
Nitric oxide synthase 3 (coded by the NOS3 gene) is an enzyme that facilitates the production of nitric oxide (NO). NO is involved in the widening of blood vessels by relaxation of the smooth muscle cells within their walls, which increases blood flow. Variations in the NOS3 gene may affect the predisposition for power/strength performance. These variations may also influence the beneficial effects induced by exercise, such as a lowering of blood triglycerides levels.
YOUR RESULT: CC
You have two copies of the 'reduced NOS3' C allele.
Having two copies of the C allele has been associated with decreased expression and activity of NOS3. Your genotype was shown to be underrepresented in power/strength athletes. It was also found to be more favorable for reducing blood pressure (in people with high blood pressure) and lowering triglycerides in the blood in response to exercise compared to TT individuals.
PGC1A
A GENE FOR AEROBIC CAPACITY
As well as being a marker for good health, having a high aerobic capacity enables your body to work harder during prolonged exercise. Some of us are lucky enough to have a naturally high aerobic capacity due to our genes. A variation in the PGC1A gene is associated with greater baseline aerobic fitness. Your FitnessGenes result tells you which version of this gene you have and how it affects you.
YOUR RESULT: SS
You have two copies of the 'improved gains' S allele.
Associated with lower baseline levels of PGC1A protein, the S allele has been found to be less frequent in world-class endurance athletes, which suggests this genotype may impair aerobic capacity, although it does not affect ability to perform in power-based sports. Regular aerobic exercise is particularly beneficial to the health of SS individuals.
PPARA
A GENE FOR FAT BURNING
The ability to switch use fats as fuel over carbohydrates combined with the distribution of fast and slow-twitch muscle fibres are both important factors affecting endurance performance. The PPARA protein plays a role in these. Your FitnessGenes result tells you whether you have a version of PPARA that is predominant in endurance athletes, power/speed athletes or both.
YOUR RESULT: GG
You have two copies of the 'fat-burning' G allele.
A common genotype in elite endurance athletes, GG individuals have higher levels of PPARA protein in their skeletal muscles on average. As PPARA turns on genes that shift our metabolism to more energy-efficient fat burning, this genotype is perfect for those undertaking endurance-oriented activities.
PPARG
A GENE ASSOCIATED WITH FAT AND CARB PROCESSING
The PPARG protein is a receptor involved in fat storage and glucose metabolism. Variants of the PPARG gene have been associated with insulin sensitivity, response to saturated fatty acid (SFA) intake and power based activities.
YOUR RESULT: CC
You have two copies of the ‘reduced health risks when obese’ allele.
You have a genotype that is less favorable in response to exercise, but more beneficial when you are obese.
SHBG1
A GENE FOR TESTOSTERONE LEVELS
Your result for this gene has been combined with other genes to produce your TESTOSTERONE score.
YOUR RESULT: GG
This gene is used to calculate the testosterone score in males and is not individually reported on at present.
SHBG2
A GENE FOR TESTOSTERONE LEVELS
Your result for this gene has been combined with other genes to produce your TESTOSTERONE score.
YOUR RESULT: CC
This gene is used to calculate the testosterone score in males and is not individually reported on at present.
TESTOSTERONE
GENES FOR TESTOSTERONE LEVELS
This template uses four of your gene results and the results of a questionnaire to determine your testosterone levels. Testosterone is essential for building muscle and remaining lean. What’s your genetic profile for testosterone?
FEMALE
You are a woman.
Since you are female, testosterone results calculated from our model are not applicable to you. This is because there is a large body of research into testosterone in men and very little reliable research into testosterone in women. Since testosterone will have different actions upon the male and female body, drawing conclusions from research on men and applying them to women is inaccurate and scientifically incorrect. FitnessGenes have an interest in producing thoroughly researched and informative testosterone scores for women and we will provide these in future.
UCP2
A GENE FOR METABOLISM
Genetic variations in uncoupling proteins are thought to lead to differences in the efficiency of people's metabolism. We test for variations in the UCP2 and UCP3 genes. UCP2 is expressed in many types of cells, amongst them muscle cells, cells of the lymph system and the cells that produce insulin. Your FitnessGenes result tells you which version of UCP2 you have and how you can expect it to affect your metabolism.
YOUR RESULT: AV
You have one copy of the 'fast metabolism' A allele and one copy of the 'slow metabolism' V allele.
The V allele is linked to a more efficient metabolism and is found at higher frequencies in elite endurance athletes, while the A allele is linked to a faster metabolism and a lower risk of weight gain, particularly if combined with exercise. As you carry a copy of each, you are likely to have a metabolic rate intermediate between AA and VV genotypes.
UCP3
A GENE FOR METABOLISM
Genetic variations in uncoupling proteins are thought to lead to differences in the efficiency of people's metabolism. We test for variations in the UCP2 and UCP3 genes. UCP3 is mainly expressed in skeletal muscles and is involved in fatty acid metabolism and protecting cells from oxidative damage.
YOUR RESULT: GG
You have two copies of the ‘lower metabolic rate’ G allele.
Your genotype has been associated with lower UCP3 expression, higher body mass index (BMI) and lower aerobic capacity.
VEGFA
A GENE FOR BLOOD VESSEL FORMATION
We test for a variation of the VEGFA gene linked to levels of the VEGFA molecule in the blood. This molecule is involved in forming new blood vessels as an adaptation to training. These new blood vessels increase the blood supply to muscles, which can improve endurance. FitnessGenes tell you whether you have a version of this gene that has been associated with endurance.
YOUR RESULT: CG
You have one copy of the ‘increased circulating VEGFA levels’ C allele and one copy of the ‘lowered circulating VEGFA levels’ G allele.
You have one copy of the VEGFA C allele that was found to be more common in endurance athletes.
VDR
A GENE FOR VITAMIN D PROCESSING / ACTIVATION
Vitamin D influences immunity, bone health and testosterone levels. The vitamin D receptor (coded for by VDR) is important for many processes associated with vitamin D. Variations in the VDR gene that FitnessGenes test for have been associated with skeletal muscle strength.
YOUR RESULT: CC
You have two copies of the C allele which has been associated with lower skeletal muscle strength.
The C allele of your genotype was associated with lower skeletal muscle strength, however since genes work in combination with each other and the environment, this result does not mean that you are unable to have strong muscles.
October 6: I'm disappointed that it doesn't have food suggestions like I thought. Evidentially, I got this FitnessGenes.com confused with dnafit.com. Oh well, the results are still supposed to be better/more accurate so I just have a LOT of reading to do.
But out of curiosity, I did email their client support team and they are not only very responsive but the information is really helpful.
My question to them:
Hi,
I just got my results and I was wondering if there is a shopping list or recommended recipes that I could follow to start?
Thanks,
Alexandria
Their response:
Hi Alexandria,
Our nutrition advice is designed to inform, educate and empower each client so they can make healthy food/recipe choices going forward. We don’t want to recommend that specific foods should/shouldn’t be eaten because: - We have customers in over 70 countries and therefore local availability, religious, and lifestyles differ significantly - Clients have personal preferences (e.g. vegetarian, vegan, personal tastes) that will greatly influence food choices and recipes - There is rarely a “right” or “wrong” choice, but there are opportunities to optimise.
Therefore we don’t market/advertise a meal plan/diet plan, but instead, provide the recommendations that can be used to optimise your nutrition based on your own food choices and tastes. However, we are looking to implement our own nutrition platform for all of our clients to get an idea of how to create meals based on their macros and recommended calories based on their personal preferences in the coming months.
Our dietary recommendations are mainly focused on finding a macro-nutrient ratio which works in line with a client’s genetic results to help them towards their goal body composition. We believe that quality sources of proteins carbs and fats are the main concern in order to optimise your nutrition strategy.
Instead, your results from your personalised Nutrition Calculator in both your Action Blueprint and training plan, identifies your optimal calorie intake, macronutrient split (%, kcal, grams), meal frequency and calories per meal, as determined by your DNA. The one which accompanies your training plan takes into account the additional calories needed to complete the workouts and provides an example of how to reduce your calories sustainably each week. I would recommend having a look at this recent blog post by our science team member Dr. Nathan West - https://fitnessgenes.com/blog/the-scientific-approach-to-calculating-maintenance-calories/
Using external applications and websites such as myfitnesspal, eatthismuch.com and chronometer.com you can input your nutritional framework from the nutrition calculator including calorie requirements, macro-nutrient ratio for the day and your frequency and it should help you keep on track.
We also have some great recipes and meal prep ideas on our blog: https://fitnessgenes.com/blog/nutrition/1/
I hope this helps you. If you have any further questions, please feel free to get in touch.Kind Regards,
Matt
fitnessgenes.com
October 7/8: As suggested, I tried eatthismuch.com and it's a really innovative tool. Unfortunately, after spending almost an entire weekend playing around with the tool to understand it, I'm struggling to find food options based on my results. Their options have too many variables that cause the tool to go outside of the macros I set up. For example, if I want to make the grocery shopping list a priority, the generator for the nutrients may be too high or too low. I need 30g of protein to stay hungry during breakfast and most of the time it would put too little protein in the meal or too high amuont of calories or fat.
Outside of this tool, I also looked at the exercise. They want me to use a barbell and to be honest, I am afraid to use them considering how short/weak I am.
So I went back and asked the team:
Their response:
Hi Alexandria,
Almost all barbell exercises can be swapped for dumbbells instead. You simply do the same movement(s), but with dumbbells in your hands instead of a barbell. Try to place your hands roughly where they would be if you had a barbell (i.e. for back squats, bring the dumbbells up so that they're resting on your shoulders). However, regardless of how short you are, the barbell shouldn't be an issue. I always say don't be afraid of the weight otherwise it's already won and you won't lift it!If you do decide to swap the barbell for dumbbells, remember that the bar itself weighs 20kg (or 44lb), so adjust what weight you're lifting accordingly.
If you have any further questions, feel free to send them my way!Kind Regards,
Matt
fitnessgenes.com
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So I guess I should try both the barbells and dumbbells to see which one will work out the best for me.
Anyway, here is what the exercise routine should be for Week 1
Here is the nutrition plan for Week 1:
For each week, there is an extremely detailed version of every step of the process. It is amazing how much information they've put together from this. I have a month's worth of data to go through.
So far, I've just been getting ready for the diet portion. Starting with breakfast, I am looking at these ideas:
30g > protein Breakfast ideas:
12 oz of Greek yogurt (36 grams) with berries = 36 grams of protein
1 whole egg (6g protein) plus 4 egg whites (14 g protein) scrambled with 1/4 cup shredded part-skim mozzarella cheese (7g protein) spinach, tomatoes, and onions and slice of whole wheat toast (4g protein) = 31g protein
6 oz container greek yogurt (18g protein), with 1 ¼ cup kashi go lean original cereal (12g protein) = 30g protein
Multigrain bagel (10g protein) with 2 tablespoons low fat cream cheese (3g protein) and 3 oz smoked salmon (16g protein) = 29g protein
1 packet of original instant oatmeal (4g protein) made with water, 1 1/2 scoop protein powder (20g protein) = 30g protein
4 hard boiled eggs (24-28g depending on size), paired with 1 cup of baby carrots = 28 grams of protein (although they say for lunch, I could easily eat this for breakfast)
From http://www.mensfitness.com/nutrition/what-to-eat/30-ways-get-30-grams-protein-every-meal
More to follow in next post.
