Fitness

Sports Recovery Ability

Recovery from exercise training is an integral component of the overall training program and is essential for optimal performance and improvement.

Your Result

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

High

What does it mean?

Likely to have faster recovery ability. Your genotype results indicate that you has faster recovery ability after sports and exercise.

Suggested Lifestyle Changes

Dietary Recommendations

1

Although you display high levels of recovery ability, you should still focus a lot on getting the right nutrition pre-, during and post-workout. This is to minimise muscle damage and maximise recovery through supplementation of amino acids, protein and essential vitamins.

2

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.

3

Take antioxidants such as Vitamin C and Vitamin E. They affect on attenuating muscle damage, thus enhancing the recovery of training.

4

Omega-3 fatty acids are also important in post exercise recovery as the supplementation attenuates inflammatory markers after eccentric exercise.

Lifestyle Recommendations

1

Post-exercise massage has been shown to reduce the severity of muscle soreness.

What Is Sports Recovery Ability
and How Can It Affect You

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 the rate of recovery is improved, higher training volumes and intensities are possible without the detrimental effects of overtraining (persistent muscle soreness, excessive fatigue).

Maximizing 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 accumulated psychological and physiological (increased heart rate) stresses induced by the training load.

Competition and training can lead to repeated eccentric (lengthening) contractions and tissue vibrations, which can lead to muscle damage, subsequent tissue inflammation, delayed onset muscle soreness (DOMS) and increased perceived fatigue. DOMS is characterized by muscle pain and stiffness for several hours to days after strenuous exercise.

Changes in the blood concentrations of muscle damage indicators and inflammatory biomarkers that are observed after exercise and are associated with the occurrence of DOMS can also be used to achieve 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.

Understanding Your Results

How Is Your Genetic Risk Calculated?

Your genetic risk assessment is

High

Genes tested

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

GenesYour GenotypeWhat It Means
ACTN3CCComparatively slower recovery
TNFGGAssociated with lower levels of inflammation after hard training sessions, leading to faster recovery
IL6GGFaster recovery after exercise/sports

Limitations

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.

Consult with a healthcare professional before making any major lifestyle changes or if you have any other concerns about your results.

If you think you have the symptoms, consult with a healthcare professional.