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


What does it mean?

Likely to have faster recovery ability. Your genotypes indicate that you have greater recovery ability after sports and exercise.

Suggested Lifestyle Changes

Dietary Recommendations


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.


Intake of carbohydrates and proteins during recovery time are recommended to minimise skeletal muscle glycogen storage and also take advantage of elevated rate of protein synthesis during recovery period.

Lifestyle Recommendations


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


Avoid over-training as it can lead to negative outcomes such as maladaptation and staleness.


Getting enough sleep is an essential part of recovery management as reports showed that sleep disturbance commonly happened after a match and can negatively impact the recovery process.


Doing phototherapy session before doing resistance exercise may enhance contractile function, reduce exercise-induced muscle damage, and facilitate post exercise recovery.

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 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.

Understanding Your Results

How Is Your Genetic Risk Calculated?

Your genetic risk assessment is


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


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.