How genetics influences the shape and athletic performance

Sports progress depends largely on genetics. StudyVariability in muscle size and strength gain after unilateral resistance training. 2005 showed that the same strength training have different effects on people.

After 12 weeks of training in some member force rates have doubled, and the muscles have increased significantly, while other changes are minor or nonexistent. The participants with the worst outcomes have lost 2% of muscle mass and strength is not increased, and genetic lucky increased muscle mass by 59%, odnopovtorny maximum - 250%. And this is exactly the same loads.

Let's see why the figures are so different and how genetics affects muscle growth.

How genetics affects muscle growth

The number of satellite cells

In his study,Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. Dr. Robert Petrella (Robert Petrella) suggested that the difference in the results for the same exercise stress depends on the amount and efficiency of satellite cells - muscle stem cells tissue.

In an earlier studyCluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans. it was found that participants with good muscle hypertrophy was more satellite cells and their number is rapidly increasing due to the training.

At the beginning of study participants with the best performance had an average of 21 cells per 100 of muscle fibers, and by 16 weeks of training the number of satellite cells grew to 30 to 100 fibers.

Participants whose muscles have not increased in the course of the experiment, the cells were about 10 satellites 100 muscle fibers. This amount has not changed after a workout.

gene expression

Dependence sports results from genetics has confirmed another studyCluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans.. As a result, the same workouts from the 66 participants 17 increased cross-sectional area of ​​muscle on 58% (call them successful athletes), member 32 - 28%, and 17 genetic failures - in 0%.

The reasons for this variation of the results:

• Increased synthesis mechanical growth factor. In successful athletes - by 126%, from genetic misfits - 0%.
• Increased synthesis myogenin. In successful athletes - by 65%, from genetic misfits - 0%.
• Increased synthesis genes IGF-IEa variety of mechanical growth factor. In successful athletes - by 105%, from genetic misfits - 44%.

Another studyMuscle expression of genes associated with inflammation, growth, and remodeling is strongly correlated in older adults with resistance training outcomes. It found that people with high expression of key genes hypertrophy quickly adapt to strength training than ordinary people.

How genetics affects the amount of fat

In the past, the genes that confer the people thrifty metabolism, have been an evolutionary advantage, because it helps to survive in times of famine. Today, as our way of life includes a sit-down job, and excess calories, the same genes cause health problems and obesity.

StudyThe response to long-term overfeeding in identical twins. on twins has shown that a diet with the same people in different ways to gain weight. Twelve pairs of twins within 84 days exceeded their normal calories to 1000 a day and were passive lifestyle.

For the same diet of participants very different and varied from 4 to 13 kilograms. People with metabolic curse scored three times more weight than lucky, accumulated 100% of excess calories and increase the amount of visceral fat by 200%. In metabolic luckies amount of visceral fat has not increased.

Another studyFamilial aggregation of abdominal visceral fat level: results from the Quebec family study. It showed that 42% heredity determines the amount of fat and 56% - visceral. This means that genetics has a direct impact on where your body stores fat.

Another studyGenetic effects in human energy expenditure components.suggested that the change in the rate of metabolism and energy expenditure on physical activity by 40% dependent on genetics. Another studyThe genetics of obesity.It found that body mass index is inherited by 40-70%.

In the study,Evidence for genetic influences on human energy intake: results from a twin study using measured observations. 1999 has been proven that genetics influences the intake of calories. The same conclusion was reached by other scientists who have studiedEvidence of a quantitative trait locus for energy and macronutrient intakes on chromosome 3q27.3: the Quebec Family Study. feeding behavior of 836 participants. They found six genetic links, increase the intake of calories and macronutrients, including gene adiponectin - a hormone that is involved in the regulation of glucose and fatty acid cleavage.

It turns out that the extra weight not only affect dietary habits and stress level. Some people are just genetically more prone to overeating and fat storage.

How genetics affect the force

The best-known gene that enhances physical performance - is the ACTN3, known as alpha-actinin-3. This gene is examined to identify a predisposition to certain sports.

There are two types of protein alpha-actinin - ACTN2 and ACTN3. ACTN2 found in all types of muscle fibers, and ACTN3 in type IIb - fast and large muscle fibers that are activated by short-term stress and develop greater strength. Therefore ACTN3 associated with the production of a powerful force.

Approximately 18% of people around the world have the disadvantage ACTN3. Their bodies produce more ACTN2, to compensate for the shortage. These people can not do explosive movements as quickly as those who in the abundance of this protein. For example, among the elite sprinters do not have people with a deficiency of alpha-actinin-3.

In sports figures also involved gene angiotensin-converting enzyme (ACE). Increasing the frequency of ACE D allele is associated with strong athletes and sprinters, whereas increasing frequency ACE I allele is more frequent in athletes with impressive endurance.

one studyVariable number of tandem repeat polymorphisms of the interleukin-1 receptor antagonist gene IL-1RN: a novel association with the athlete status. showed that the physical development also affect gene variants VNTR-1RN. This gene affects the cytokines and enhances the inflammatory response and recovery processes after exercise.

StudyAssociation of interleukin-15 protein and interleukin-15 receptor genetic variation with resistance exercise training responses. Reichman confirms these findings and binds the cytokine interleukin-15 with increased muscle hypertrophy.

With the result that

After all these studies may be a view that a strong and beautiful body is necessary to win the genetic lottery. If you're not lucky, then nothing can be done. In fact it is not.

Firstly, we all have problems with genetics, over which to work. Some people are predisposed to fat accumulation, another difficult Build Muscle. Even among elite athletes do not have people with perfect genetics, but they are still working on the shortcomings and achieve their goals.

Second, these studies do not take into account the specific characteristics of people, and not picked up exercise and nutrition program for each of them. Yes, for the same program, people with good genetics will show the best results, but if you choose the right load, even the worst genetics can not hurt you.

Continue to experiment, to select a program to change the diet and exercise, then you are sure will achieve its goal, despite genetics. Unlike genetic luckiest, in your case it will be a real victory.