1. The relationship between athletic fitness and genes
In the field of sports and fitness, it is well known that there are people who are naturally good at sports and people who have difficulty achieving results no matter how hard they try. This difference is largely due to genetic factors as well as environmental factors.
Genetic testing now makes it possible to scientifically analyze muscle characteristics, energy metabolism, the balance between endurance and explosive power, and differences in recovery ability, making it possible to select training methods that are best suited to each individual.
2. Major genes that affect athletic fitness
Genetic testing analyzes several important genes that affect athletic ability and the effects of training. Here, we will introduce genes that are thought to have a particularly large impact.
2.1. ACTN3 gene (fast-twitch muscle and endurance traits)
The ACTN3 gene encodes a protein called “α-actinin 3” and is involved in the function of fast-twitch muscles. There are three types of this gene:
RR type : Fast-twitch muscles are easily developed, making them suitable for short-distance running and weightlifting.
RX type : A good balance of fast and slow muscle fibers, resulting in high overall athletic ability.
XX type : Fast-twitch muscles are difficult to develop, making this type suitable for sports that require endurance (marathons and cycling).
2.2. ACE gene (blood pressure regulation and endurance)
The ACE (angiotensin-converting enzyme) gene is involved in regulating blood flow and blood pressure, and affects endurance and cardiopulmonary function.
Type I/I : High endurance, suitable for long-term exercise such as marathons and cycling.
I/D type : A good balance of endurance and explosive power, showing high adaptability in many sports.
D/D type : Strong muscle strength and explosive power, suitable for short distance running and power sports.
2.3. PPARA gene (lipid metabolism and endurance)
The PPARA (peroxisome proliferator-activated receptor alpha) gene is involved in lipid metabolism and influences performance in endurance sports.
Type G : Has active lipid metabolism and is easily adapted to long-term aerobic exercise.
Type C : Good at using energy instantly, suitable for sprinting and strength training.
3. Optimal training methods using genetic information
By utilizing the results of genetic testing, it is possible to design training programs that are tailored to each individual.
3.1. Training methods for fast-twitch muscle types (ACTN3 RR type, ACE D/D type)
Training type : sprint, weight training, jump training
Recommended load : Heavy load, low repetitions (3-6 repetitions at 85% or higher of 1RM)
Rest period : Short (30 seconds to 1 minute) and maintain high intensity
3.2. Training methods for endurance types (ACTN3 XX type, ACE I/I type)
Training events : marathon, long distance cycling, trail running
Recommended load : Medium to low intensity, long duration (exercise at 60-70% heart rate for 1 hour or more)
Rest period : Longer (1-2 minutes) for sustained training
3.3. Training method for balanced type (ACTN3 RX type, ACE I/D type)
Training sports : soccer, basketball, mixed martial arts
Recommended load: Medium intensity, medium repetitions (8-12 repetitions at 70-85% of 1RM)
Rest time: Moderate (45 seconds to 90 seconds)
4. The relationship between genes and exercise recovery
Adequate recovery is important to get the most out of your exercise. Different genes affect how quickly you recover, so it’s recommended that you adopt a recovery method that’s tailored to your individual needs.
4.1. IL6 gene (inflammation and recovery speed)
The IL6 (interleukin 6) gene regulates cytokines involved in muscle inflammation and repair.
C/C type : Inflammation occurs easily and recovery takes time → Actively incorporate stretching and massage
C/G type : Inflammation is moderately suppressed and recovery is relatively quick → You can increase the frequency of high-intensity training
G/G type : Less inflammation, faster recovery → Continuous training in a short period of time is possible
4.2. CKM gene (muscle repair and energy supply)
The CKM (creatine kinase type M) gene is involved in muscle energy supply and repair.
Type A : High risk of muscle damage, so taking creatine supplements is effective
Type G : Low risk of muscle damage and good adaptation to high frequency training
6. Genetics and Athletic Performance Improvement Strategies
By utilizing genetic testing, you can not only find a training method that suits your constitution, but also optimize your lifestyle, including your diet, supplements, and sleep.
6.1. Relationship between nutrition and genes
Nutrient absorption and metabolism vary by gene, which can affect athletic performance. For example, it is known that people with certain gene mutations have altered requirements for certain vitamins and minerals.
FTO gene (related to obesity): Affects carbohydrate metabolism, making it necessary to adjust carbohydrate intake.
PPARGC1A gene (energy metabolism): Differential efficiency in lipid utilization and involved in suitability for endurance sports.
GC gene (vitamin D receptor): Determines the efficiency of vitamin D absorption and affects bone density and muscle strength.
6.2. Nutritional recommendations by genotype
Instantaneous power type (ACTN3 RR type, ACE D/D type)
Dietary Tip : Eat a high-protein diet to maximize muscle synthesis
Endurance type (ACTN3 XX type/ACE I/I type)
Essential nutrients : Omega-3 fatty acids, iron, B vitamins
Dietary Tips : Eat lots of healthy fats as an energy source
Balanced type (ACTN3 RX type, ACE I/D type)
Essential nutrients : Magnesium, calcium, antioxidants (vitamins C and E)
Dietary Tips : Consider overall nutritional balance and consume appropriate amounts of carbohydrates, lipids, and proteins.
7. Genetic and fatigue recovery optimization
The speed at which fatigue is recovered after exercise also varies genetically. By promoting proper recovery, it is possible to maximize the effect of training.
7.1. コルチゾール代謝とストレス耐性
Excessive production of the stress hormone cortisol can promote muscle breakdown and slow recovery.
NR3C1 gene (glucocorticoid receptor): Determines sensitivity to cortisol and influences stress response.
9. Genetic information and sports performance management
Top athletes use genetic testing to tailor their training and recovery strategies to their unique characteristics.
9.1. Training programs using genetic data
Sports teams and training facilities create individual programs based on data such as:
Muscle characteristics (ACTN3, ACE) → Setting appropriate training intensity
Energy metabolism (PPARA) → Optimization of diet and supplements
Recovery ability (IL6, NR3C1) → Selection of post-training care methods
9.2. Examples of genetic testing
Track and field : It was confirmed that a 100m runner had ACTN3 RR type, and sprint-specific training was implemented.
Marathon : ACE I/I type athletes strengthen their endurance training to maximize their endurance.
Soccer : ACTN3 RX-type players use training that balances explosive power and endurance.
10. Relationship between genes and risk of sports injuries
By utilizing genetic testing, it is possible to identify the risk of sports injuries in advance and take appropriate measures. Since genetic factors affect the strength of muscles, tendons, and bones, it is important to incorporate training and preventive measures that are tailored to individual characteristics.
10.1. Genes that determine bone mineral density and fracture risk
COL1A1 gene (collagen production): Involved in bone strength and elasticity, affecting fracture risk。
TT type : Bone density is low and bones tend to fracture easily.
GG type : Strong bones and good resistance to shock.
VDR gene (vitamin D receptor): Determines the rate of calcium absorption and affects bone growth and repair.
10.2. Ligament injuries and genes
COL5A1 gene (collagen synthesis): Affects ligament flexibility and determines risk of anterior cruciate ligament (ACL) injuries。
TT type : The ligaments are stiff and there is a high risk of injury.
CC type : The ligaments are flexible and less prone to injury.
10.3. Muscle injury risk and genes
CKM gene (creatine kinase): determines the risk of muscle damage and influences how quickly you recover after training
Type A : High risk of muscle damage and slow recovery time.
Type G : Low risk of muscle damage and quick recovery after training.
11. Genes and Nervous System Performance
Athletic ability is determined not only by muscle characteristics but also by the functioning of the nervous system. It is known that genes affect reaction speed and accuracy of movement, and that certain people have neural characteristics suited to certain sports.
11.1. Genes that determine motor skills and reflex speed
BDNF gene (brain-derived neurotrophic factor): Controls the growth and plasticity of nerve cells and influences motor learning ability
Val/Val type : Has fast nerve conduction and is easy to learn new motor skills.
Val/Met type : They learn somewhat slowly, but can retain the movements they have learned for a long period of time.
SLC6A4 gene (serotonin transporter): Affects concentration and pressure tolerance.
11.2. Genes involved in reaction speed and visual processing
CHRNA4 gene (acetylcholine receptor): Determines attention and concentration, and influences decision-making speed during sports.
ADRA2A gene (adrenergic receptor): Involved in judgment and maintaining performance under stressful environments.
12. Examples of using genetic information to improve performance
It provides a detailed explanation of how athletes and fitness enthusiasts can use genetic information to optimize their training, nutrition and recovery programs.
12.1. Genotype-specific training programs
Sprinter (ACTN3 RR type, ACE D/D type)
Training : Sprints, Olympic lifting, plyometrics
Nutrition strategy : High protein diet + creatine supplementation
Recovery method : Emphasis on cryotherapy (ice baths) and massage
Endurance athletes (ACTN3 XX, ACE I/I)
Training : long distance running, cardiovascular training, interval running
Nutrition strategy : High carbohydrate + high omega-3 fatty acid intake
Recovery method : Active recovery (light jogging or yoga)
Martial arts athletes (ACTN3 RX type, ACE I/D type)
Training : A comprehensive program that balances strength and endurance
Nutrition strategy : Balanced intake of protein, fat, and carbohydrates
Recovery method : Use dynamic and PNF stretching
13. The relationship between genes and sleep (impact on athletic performance)
Sleep is essential for athletic performance and recovery, and genetic differences affect the quality and amount of sleep you need.
13.1. The relationship between sleep and genes
CLOCK gene (regulates circadian rhythm): Determines sleep quality and tendencies to be a night owl or morning person.
PER3 gene (length of sleep): Determines whether you are a short or long sleeper.
ADRB1 gene (switching between wakefulness and sleep): Affects the quality of deep sleep.
13.2. Genotype-specific strategies for improving sleep
It is easier to maintain performance even with short sleep periods (PER3 shortened type)
Take power naps to make up for lack of sleep
Avoid blue light before bedtime to ensure deep sleep
Needs long sleep (PER3 long type)
Get at least 8 hours of sleep and have a set bedtime
Advances in genetic research have led to rapid developments in training and sports strategies tailored to individual physical constitutions. We will explore what changes will occur in the future as a result of the fusion of sports science and genetics.
15.1. Personalized training using AI and genetic data
In recent years, genetic data analysis using artificial intelligence (AI) has progressed. AI is able to analyze huge amounts of genetic information and training data, and technology is being developed that can automatically create optimal exercise programs for each individual.
Examples of using genes and AI
Optimal exercise intensity and frequency suggestions based on genotype
Developing training plans to predict and avoid injury risks
Comprehensive athlete care through integrated management of sleep, nutrition, and mental health
This technological advancement will enable customized training tailored to each individual’s constitution, resulting in effective and safe exercise.
15.2. Gene editing and sports performance enhancement
Advances in gene editing techniques such as CRISPR-Cas9 may in the future make it possible to improve athletic performance at the genetic level.
Gene editing could improve performance
Modification of the ACTN3 gene improves explosive power
ACE gene editing for improved endurance
Enhancement of neuroplasticity by modulating BDNF gene
However, the acceptability of gene editing in sports raises ethical questions, and regulations from the International Olympic Committee (IOC) and the World Anti-Doping Agency (WADA) are needed.
16. Relationship between genetic information and psychological factors
Genes influence not only athletic ability but also the mental aspects of sports. It has been found that certain genes are involved in concentration during competition, stress resistance, and competitive spirit.
16.1. Mental-related genes that affect athletic performance
COMT gene (catechol-O-methyltransferase)
Val/Val type : Good at pressure and making calm decisions
Met/Met type : sensitive to stress but good at concentrating
DRD4 gene (dopamine receptor）
7R allele : Risk-taking personality, suitable for aggressive playing style
Non-7R type : Stability-oriented and prefers cautious strategies
OXTR gene (oxytocin receptor）
Determines suitability for team sports and influences cooperation and trust
16.2. Genetic-Based Mental Strength Training
Depending on genotype, mental training may have different effects, so individual optimization is recommended.
Type that is weak under pressure (COMT Met/Met type) → Incorporate cognitive behavioral therapy (CBT) to strengthen stress tolerance
For those who are prone to poor concentration (DRD4 7R type) → Utilize meditation and mindfulness to train sustained concentration
For those suited to team sports (with OXTR mutation) → Utilize social support to increase motivation
17. Genetic information and athletic performance optimization
By utilizing genetic testing, it will be possible to more precisely manage energy consumption during competition, fatigue management, pre-game conditioning, and more.
17.1. Pre-match conditioning and genetics
PPARGC1A gene (mitochondrial function) → Glycogen loading before a match is effective for endurance athletes
CYP1A2 gene (caffeine metabolism) → Athletes who are highly sensitive to caffeine improve their performance by drinking coffee before a match
BDNF gene (neuroplasticity) → Adjusting warm-up methods to improve short-term memory and judgment
17.2. Post-competition recovery strategies
The appropriate method for recovering from fatigue after a game also varies depending on your genotype.
High risk of muscle damage (CKM Type A) → Icing + amino acid supplementation is effective
High risk of inflammation (IL6 C/C type) → Take anti-inflammatory foods (omega-3, polyphenols)
Fast recovery type (NR3C1 G/G type) → High-intensity training can be resumed in a short period of time
18. Social Use of Genetic Information and Challenges
The use of genetic testing is expanding not only in the sports and fitness industry, but also in general health management. However, at the same time, some social issues have been pointed out.
18.1. Protecting the Privacy of Genetic Data
Genetic information is highly personal data and must be managed carefully.
Risk of data leakage → Security measures are required to prevent information leakage due to unauthorized access
Impact on insurance and employment : Legal regulations are required to prevent discrimination based on genetic information.
18.2. Misunderstandings and ethical issues regarding genetic testing
Genetic test results indicate “possibility” and it is a mistake to interpret them deterministically.
Prevent the misconception that “you can become a professional athlete because you have this gene”
Avoid extreme teaching methods based on genetic testing
Summary
Genetic testing can be used to scientifically analyze individual athletic aptitudes and training methods, and to develop optimal performance improvement strategies. Genes such as ACTN3 and ACE affect muscle characteristics and endurance, and recovery ability and injury risk also differ at the genetic level. Diet, sleep, and mental health management can also be optimized based on genetic information, and advances in AI have made more precise individualized training possible. On the other hand, there are also issues regarding the misuse of genetic information and privacy protection, so appropriate use and ethical considerations are required.
In the fields of sports and fitness, we are entering an era where genetic information can be used to individually optimize effective training and recovery methods. Genetic testing can help us understand the characteristics of endurance, explosive power, and fatigue recovery, and we can maximize our performance by adjusting our diet, supplements, and sleep habits. However, there is a risk of misunderstanding and discrimination regarding genetic information, so it is necessary to use it with a scientific understanding and appropriate ethical considerations.
Training using genetic information can be applied not only to athletes but also to general health management. By incorporating exercise methods that are optimal for each individual’s constitution, it is possible to reduce the risk of injury and improve physical fitness efficiently. Furthermore, the relationship between genes and psychological factors is becoming clearer, and it is expected that this will also be useful in maintaining motivation and managing stress. As genetic technology advances, more personalized fitness programs will likely become more widespread in the future.
