You know your ACTN3 genotype. Now you want to know: should you eat differently depending on your ACTN3 genes?
Scientists are starting to think so. ACTN3 is the most important gene in predicting your sports performance (it’s not the only one though – there are lots of genes which affect your sports performance and nutrition needs).
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ACTN3 is so important scientists call it the “sprinter gene”. This gene could change what you eat – and even how you train.
Read out to find out how to eat and train with your ACTN3 genes.
ACTN3: a gene for speed (+ strength)
I’m a pretty quick sprinter, but I’m not the fastest of my friends.
We call ACTN3 the sprinter gene because – yup, you guessed it – it helps you run faster. (1) So it’s probably not surprising that two-thirds of athletes (not only runners) have the sprinter gene.
I carry the sprinter gene, but I only have one copy (all genes come in pairs). When I race against my friends who don’t carry it at all, I’m a winner. But if I race someone with two copies of the sprinter gene, I’m left behind in their dust.
The lesson? Pick your opponents wisely… Or eat and train right for your ACTN3 genotype.
But first, let’s learn how the ACTN3 gene helps you run faster and build muscle more quickly.
Fast vs slow
You have two types of muscle fibres in your muscles: slow-twitch (type I) and fast-twitch (type II).
As you can imagine, slow-twitch fibres contract slowly. But they’re more efficient at using oxygen, so your body chooses these fibres when you’re doing slow movements.
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Fast-twitch fibres are what your body chooses when you want to get somewhere fast. They fire more rapidly, allowing them to generate more power than slow-twitch fibres.
Your ACTN3 gene tells your body to make a protein called alpha-actinin-3. We all know our muscles are made of protein, but these proteins are only found in ONE type of muscle fibres: fast-twitch. (2)
Fast vs slow ACTN3 genes
So, the “fast” version of the ACTN3 gives you more fast-twitch fibres, speed, strength and all the good stuff.
On the other hand, the “slow” version of the gene is linked with having less muscle mass and strength. (3) If you have this gene you’re more likely to be an endurance athlete.
By now you’re probably feeling peeved if you have the slow ACTN3 gene. But it’s not all bad.
Not so fast! Slow has a special power…
To understand the benefits of slow ACTN3, we need to understand why the gene mutation exists.
All common gene mutations happen for a reason. In the case of ACTN3, the reason was human migration.
The fast ACTN3 gene was fine when humans were confined to Africa, but it makes you sensitive to the cold.
So the slow ACTN3 gene mutation developed as humans went to cooler places, such as Northern Europe, to protect us from freezing to death. Strangely, this gene mutation might also help you live longer. (4)
Find out if you have the sprinter gene or the endurance gene:
Your ACTN3 genes
Gene Hacks: What to eat with ACTN3 genes
Don’t get me wrong, all athletes should make sure they cover their nutrition bases with enough of the best sources of plant-based protein, whole-food carbohydrates, healthy fats such as plenty of nuts (each has its own unique health benefits), and antioxidant-rich foods (such as my favourite food).
But, if you really want to excel in your performance and improve recovery, you should eat differently depending on your ACTN3 genes.
If you have the “sprinter” ACTN3 gene…
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You’re more likely to do faster sports or more resistance training because it’s easier for you to move faster and gain muscle.
There’s no direct evidence for what to eat with the fast ACTN3 gene, but you need to get enough nutrients to support your training – especially nutrients to help your muscles repair and adapt such as:
- Creatine which supports energy production in your muscles, help you move faster, build muscle and recover more quickly. (5,6)
- Carbohydrate 3 hours before exercising to maximise your glycogen stores and help with ‘explosive’ movements such as sprinting. (7,8)
- Omega-3 to boost muscle building, reduce inflammation and speed up recovery times. (9,10)
If you have the “endurance” ACTN3 gene…
You’re 2x more likely to get injured compared to someone with the fast ACTN3 gene. (11)
So you need to eat lots of the nutrients to reduce the risk of muscle inflammation and injury, such as:
- Protein to aid muscle repair – especially focus on branched-chain amino acids.
- Carbohydrates before and during long-distance endurance exercise to reduce the risk of inflammation and muscle pain.
- Magnesium after exercise to reduce post-exercise inflammation and improve muscle soreness. (12)
How to Train With ACTN3 Genes
What’s the best way to train people with different muscle types?
If you have the “sprinter” ACTN3 gene…
Try high-load low-repetition resistance training to improve muscle strength or high-intensity intermittent endurance training to improve VO2max. (1)
As the fast gene also makes you more sensitive to the cold, make sure to warm up properly before exercising.
If you have the “endurance” ACTN3 gene…
You are probably able to exercise for longer but not at high intensity. (13)
If resistance training, try low-load high repetition. Otherwise, choose traditional endurance training – low intensity and high volume. (Run slower but further.)
The Bottom Line…
The ACTN3 gene is the most researched gene in sports performance. It significantly changes your muscle fibre composition and can predict what types of sport you are likely to be good at.
It’s important to make sure you’re supporting your muscle repair and training schedule with the right foods and nutrition to optimise your performance and recovery – and that be different for different muscle types.
Food timing and the right supplements are also important to improve your performance and recovery – no matter what your genes are.
References
- https://pubmed.ncbi.nlm.nih.gov/29326606/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624116/
- https://pubmed.ncbi.nlm.nih.gov/29706347/
- https://pubmed.ncbi.nlm.nih.gov/30281865/
- https://pubmed.ncbi.nlm.nih.gov/14636102/
- https://pubmed.ncbi.nlm.nih.gov/30400221/
- https://pubmed.ncbi.nlm.nih.gov/28507168/
- https://pubmed.ncbi.nlm.nih.gov/9134917/
- https://pubmed.ncbi.nlm.nih.gov/30010196/
- https://pubmed.ncbi.nlm.nih.gov/33441158/
- https://pubmed.ncbi.nlm.nih.gov/31990958/
- https://pubmed.ncbi.nlm.nih.gov/31624951/
- https://pubmed.ncbi.nlm.nih.gov/27966742/
Nguồn: https://vuihoctienghan.edu.vn
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