Fitness Sports Recovery Ability

Based on your genetics, your genetic predisposition for Sports Recovery Ability is


What does this mean?

Likely to have typical recovery time Your genotypes indicate that you have intermediate recovery ability after sports and exercise.

How Is Your Genetic Risk Calculated?

This result is based on the SNPs(single nucleotide polymorphism)that are associated with Sports Recovery Ability.

Your Genotype
What it means?
Genes: IL6
Your Genotype: GG
What it means? Typical
Genes: TNF
Your Genotype: GG
What it means? Typical
Genes: ACTN3
Your Genotype: CC
What it means? Typical
Genes: SLC30A8
Your Genotype: TT
What it means? Higher sports recovery ability
Genes: IL-6R
Your Genotype: AA
What it means? Typical sports recovery ability
Genes: MnSOD
Your Genotype: TT
What it means? Typical sports recovery ability


This report does not diagnose any health conditions or provide medical advice. This should not be used as a diagnostic tool.
This result is limited to existing scientific research.
Please consult with a healthcare professional before making any major lifestyle changes or if you have any other concerns about your results.

What is Sports Recovery Ability?

Recovery from exercise training is an integral component of the overall training program and is essential for optimal performance and improvement. If rate of recovery is improved, higher training volumes and intensities are possible without detrimental effects of overtraining. Maximising the performance capacity of an athlete is not only a matter of training, it also depends on an optimal balance between training and recovery in order to prevent maladaptation to accumulate psychological and physiological stress induced by the training load. Indeed, competition and training can induce repeated eccentric contractions and tissue vibrations that can lead to muscle damage, subsequent tissue inflammation, delayed onset muscle soreness (DOMS) and increased perceived fatigue. Changes in the blood concentrations of muscle damage indicators and inflammatory biomarkers observed after exercise are associated with the occurrence of DOMS, and can also be used to assess skeletal muscle recovery. People who engage in unaccustomed, strenuous physical exercise can experience stiff or sore muscles, a feeling that is usually apparent for 24 - 72 h after exercise.

Suggested Lifestyle Changes

Dietary Recommendations:

  1. Carbohydrates are the preferred fuel for muscles before and after intense exercise. The body uses carbohydrates during intense training and competition. Intense exercise depletes your body's stored carbohydrates. Your muscles are most receptive to replenishing carbohydrates within the first 30 minutes to 2 hours after exercise.
  2. Intake of carbohydrates and proteins during recovery time is recommended to maximize skeletal muscle glycogen storage and also take advantage of the elevated rate of protein synthesis during the recovery period.
  3. Increase protein intakes such as lean meat, eggs, fish, and shellfish to increase recovery rates. Aim to achieve a daily total protein intake of 1g of protein per kilo of body weight.

Supplement Recommendations:

  1. Consider protein supplementation on top of your exercise regimes to increase muscle mass gain. Additional protein supplementation supports the anabolic muscle growth by supplying amino acid supply as well as stimulating cellular regeneration.
  2. Creatine Supplementation may also increase muscle strength and mass gain. Creatine has also been found to deter muscle wasting upon inactivity.
  3. Fish oil containing omega-3 polyunsaturated fatty acids are effective natural anti-inflammatory agents as well as aid growth hormone testosterone production to help cope with inflammation-induced pain and increase muscle recovery.

Lifestyle Recommendations:

  1. Post-exercise massage has been shown to reduce the severity of muscle soreness by increasing circulation and reducing localized inflammation.
  2. Avoid over-training as it can lead to negative outcomes such as progress plateauing.
  3. Getting enough quality sleep ensures adequate cellular recovery as well as promotes hormonal balance which is an essential part of recovery management.
  4. Doing a phototherapy session before doing resistance exercise may enhance contractile function, reduce exercise-induced muscle damage, and facilitate post-exercise recovery.

Result Explanation Recommendations:

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