Reports
Health
Wellness
Proper blood circulation is vital for a person’s health. Circulation of blood delivers oxygen and nutrients to all the parts of the body and removes carbon dioxide and other toxins.
The circulatory system, also called the cardiovascular system, consists of the heart and blood vessels.
With the increase in physical activity, your muscles need more blood supply and oxygen. This increase in blood flow is essential to boost your workout and prevent muscle soreness. Better circulation can also strengthen the heart and cardiovascular system and prevent cardiovascular diseases.
Regular exercise and physical activity are needed to boost circulation, which is essential for health and physical fitness. Exercise strengthens the circulatory system and makes it more flexible and expansive.
Following a consistent training plan has several benefits concerning the circulatory system. It helps strengthen the heart and blood vessels, improves the efficiency of gas exchange, and boosts overall circulation.
Genes related to blood circulation are candidates for gene doping. They can increase the endurance and aerobic performance of athletes. Gene doping is banned by the World Anti-Doping Agency (WADA). There are other natural ways to improve blood circulation.
The signs and symptoms of reduced blood flow include
- Numbness
- Throbbing or stinging pain
- Tingling
- Swelling
- Cramping
Vascular endothelial growth factor (VEGFA) is a glycoprotein that helps form new blood vessels. This gene is expressed in various cells and plays an important role in vascular development, lymph genesis, tumorigenesis, and development. The gene activates signaling pathways during lack of oxygen to cells or tissues and promotes angiogenesis to supply adequate amounts of oxygen to cells or tissue. An increase in oxygen supply plays a vital role in an athlete’s performance and increasing endurance.
The hypoxia-inducible factor (HIF) family of proteins regulates the activity of genes in low-oxygen environments. The HIF1A gene encodes proteins involved in the process of hypoxia, angiogenesis, and erythropoiesis(red blood cell formation) activation or regulation of glucose metabolism. This greatly helps in athlete’s endurance and aerobic dependence.
rs11549465
The rs11549465 C >T polymorphism is present in exon 12 of the HIF1A gene. The T allele is associated with increased transcriptional activity of the gene and hence increases the hypoxic resistance of cells (high glucose metabolism, high angiogenesis), offering better endurance to athletes.
Exercising
Exercise is one of the best ways to improve blood circulation and strengthen the circulatory system. Walking, jogging, knee bends, yoga, stretching are very basic exercises that can boost circulation. Follow a training plan suited to your body and be consistent. Cardio or aerobic exercises can improve circulation and your breathing capacity.
Diet
- Include food sources that contain omega-3 fatty acids like salmon, mackerel, kale.
- Eat foods rich in iron. These include red meat or spinach. Iron is needed for hemoglobin, which is the oxygen carrier.
- Drink lots of water. This helps flush out toxins from the blood.
- Include a rich source of antioxidants like tea, onion, pomegranate.
- A rich source of vitamin E and B vitamins helps improve circulation.
Smoking
Smoking is bad for your circulatory system. Nicotine is found to tighten blood vessels and restrict blood flow.
Massage
A good massage helps you relax and de-stress. It also improves blood circulation and promotes circulation in congested areas.
Maintain a healthy weight to reduce your risk of health conditions and promote proper circulation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4551211/
https://www.medicalnewstoday.com/articles/320793#_noHeaderPrefixedContent
Power is the amount of energy produced per unit of time. Muscle power is the kind of force your muscles exert at high speeds in a given period of time. Any activity that requires speed and high force will need more muscle power.
People with high muscle power are stronger, agile, and can handle intensive physical activities better.
Muscle power is a very important feature of functional performance for Olympic trainers. Trainers, athletes, and sportsmen and women, all constantly work hard in improving their muscle power to better their performance.
Activities like sprinting, weight lifting, high and long jumping, punching, and fast kicking all require high muscle power.
For common people, muscle power could be a factor that determines their longevity.
A study analyzed the relationship between muscle power (upright row movement) and mortality in 3878 adults between the years 2001 and 2016. The study concluded that those who have low Mean Muscle Power (MMP) during daily movements had chances of early mortality
The terms muscle power, strength, and endurance are often interchangeably used. There are subtle differences between these, and you need to use them right.
While some people have higher muscle power genetically, others can improve their muscle power with the right food and training.
The ACTN3 gene is called the ‘Speed Gene’ and is a highly discussed gene in athletes and Olympic trainers. This gene helps make the alpha-actinin-3 protein that helps in quick contractions of the fast-twitch muscle fibers.
A particular polymorphism of this gene is found in elite power athletes and sprinters who need more muscle power to function.
rs1815739
The C allele of the SNP rs1815739 of this gene is associated with more muscle power and elite athletic performance](https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full.
The AGT gene helps make a protein called angiotensinogen and converts angiotensinogen I to angiotensinogen II. This protein controls blood pressure levels in the body and balances the levels of salt and fluids.
rs699
A study analyzed the effects of AGT gene polymorphisms in muscle power in 63 power athletes, 100 world-class athletes, and 119 non-athletes.
The study concluded that the C allele of the SNP rs699 of this gene increases angiotensinogen II levels in the body and aids more muscle growth after power training.
The DMD gene helps make a protein called dystrophin. This protein is important in muscle movement and helps in strengthening muscle fibers and aiding in contraction and relaxation of muscles.
rs939787
A 2016 Genome-Wide Association Study (GWAS) analyzed the relationship between DMD polymorphisms and muscle power.
The study concluded that the T allele of the SNP rs939787 of this gene was excessively present in power athletes when compared to endurance athletes. This allele was hence associated with power and performance.
The ability to improve muscle power and strength is high in younger trainers. As a person ages, the ability of the muscles to grow and strengthen reduces.
Men have more muscle tissues than women because of the presence of the male hormone testosterone. Larger muscles aid better muscle power, and this is true for both normal individuals and Olympic trainers.
Olympic trainers with longer muscle fibers find it easy to exert more muscle power than those with shorter muscle fibers. People with longer muscle fibers develop more power, muscle size, and strength with the right training.
Your muscles get stronger and more powerful when you use them right. People who go through power training extensively find their muscle power, strength, and endurance improving with time.
Diet, without a doubt, is a very important factor that determines muscle power. When your muscles are well-developed, they get the ability to perform better. A good diet improves muscle power, muscle strength, and muscle endurance, while a bad diet can cause muscle loss and decrease muscle power.
A 2016 study concluded that a diet rich in foods like red meat, butter, potatoes, and oily gravies could bring down muscle performance. This is especially true for older individuals.
One of the best ways to improve muscle power is to take up power training. Power training is similar to resistance training but done faster.
These are some of the effective power training exercises you can try out to improve muscle power.
Lifting heavyweights may be good for muscle strengthening. However, if you want to improve muscle power, you should concentrate on lifting mid-range weights repeatedly. A higher number of repetitive exercises done quickly helps make the muscles powerful.
Choosing the right nutrition will help improve muscle power quickly while training. Some of the vital nutrients for power training are:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3245773/
https://www.researchgate.net/publication/223128738_Training_for_Muscular_Power
https://www.jospt.org/doi/pdf/10.2519/jospt.1983.5.1.7
https://www.sciencedirect.com/topics/medicine-and-dentistry/muscle-strength
https://medlineplus.gov/genetics/gene/dmd/
Erythropoietin, also known as EPO, is a hormone produced by the kidneys and liver. It is essential for the production of red blood cells (RBCs) that carry oxygen.
The kidney cells responsible for producing erythropoietin are sensitive to oxygen levels. They synthesize and release more erythropoietin when they detect low oxygen levels in the body. About 10% of erythropoietin is produced by the liver.
The main function of this hormone is promoting the development of red blood cells by the bone marrow.
Training leads to an increased oxygen demand from the muscles, which is met by oxygen transport through red blood cells. Blood supply needs to be increased, and more RBCs need to be produced to meet the oxygen demand of the muscles.
Optimal levels of erythropoietin in the blood can increase oxygen transport and energy levels. Differences in erythropoietin levels are based on several factors, including nutrition, underlying conditions, and genetics.
EPO is available as a drug in the market. It can enhance an athlete’s performance by facilitating increased oxygen supply to the muscle cells. This gives the athlete an unfair advantage over others. Artificially increasing EPO levels can increase the number of red blood cells and ultimately enhance the aerobic capacity and endurance performance of the athlete. This is called blood doping and is banned in most professional sports since the early 1990s.
Nutritional factors and underlying conditions can affect the amount of erythropoietin in the blood. The amount of this hormone is also partially influenced by genetics. Variations in the EPO gene dictate the production and levels of erythropoietin in blood.
EPO as a drug is normally used to treat severe anemia because the body produces lower amounts of this hormone in anemic conditions. EPO drugs are also used in the treatment of End-Stage Renal Disease, cancer, and HIV.
The normal range for EPO in the body is 4 to 26 milliunits per liter (mU/mL) of blood.
Variations in the EPO gene, the gene that encodes this hormone, can lead to differences in the levels of erythropoietin produced by the body.
rs1617640 and Erythropoiesis
The rs1617640 is a T→G polymorphism present in the erythropoietin (EPO) gene. It has been associated with decreased EPO expression, suggesting it could negatively affect endurance performance. Studies have shown that the TT and TG genotypes are associated with increased erythrocyte, hematocrit, mean corpuscular hemoglobin, and mean corpuscular hemoglobin concentration values resulting in aerobic advantage for athletes.
Health conditions: Chronic kidney disease(CKD) can lead to a decrease in erythropoietin levels and lead to anemia.
Chronic low oxygen levels, anemia, or rare tumors can result in excess erythropoietin.
Higher levels of EPO are usually due to chronic low oxygen levels or when EPO is produced by rare tumors. This leads to a high red blood cell count, which is called polycythemia. Polycythaemia usually has no symptoms but can lead to weakness, fatigue, headache, itching, joint pain, and dizziness. High EPO levels will thicken the blood and can lead to clotting, heart attack, and stroke.
If an athlete takes repeated doses of EPO to increase performance, it can stimulate the development of antibodies against EPO, and this can lead to an attack on EPO produced in the body also. This leads to a decrease in red blood cells and results in anemia.
Low levels of EPO are usually caused by chronic kidney disease, and this results in anemia. Levels of RBC can also be reduced due to a number of other conditions, including hypoxia due to exercise and high altitudes. Synthetically made erythropoietin is given as a supplement to treat this. It is also used for patients with some rare types of cancer.
The first test used to detect EPO was introduced at the 2000 Summer Olympic Games in Sydney. This is a combination of a blood and urine test to confirm the possible use of EPO.
In 2003, urine tests alone were accepted to detect the use of recombinant EPO.
The methods used to detect EPO are constantly being modified and improved to increase sensitivity. This is being done in order to detect the newer versions of EPO and EPO biosimilars that are used in doping.
Athlete Biological Passport is a unique, personalized, and electronic record of an athlete’s biological values taken over time from multiple blood samples.
The main aim of this is to construct a profile and determine the natural levels of hormones and other chemicals in the athlete’s body. This information will help avoid the false positives that occur in doping tests due to naturally higher levels of EPO.
Lower levels of erythropoietin may be a result of your genetic predisposition to decreased EPO gene expression and RBC count.
Include food such as beef, spinach, kale, prunes, raisins, legumes, nuts, milk, cheese, carrots, red peppers, watermelon, grapefruit, and cantaloupe in your diet. These food types can help increase RBC production.
If the RBC count and erythropoietin levels are low even after supplementing through diet, consult a physician to find the underlying cause.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3579209/
https://pubmed.ncbi.nlm.nih.gov/24504226/
https://www.sciencedaily.com/releases/2012/12/121205200059.htm
https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/erythropoietin
https://www.medicinenet.com/erythropoietin/article.htm
https://www.wada-ama.org/en/questions-answers/epo-detection
Cardiac output refers to the amount of blood pumped out per ventricle each minute. It is measured in liters per minute. It is calculated as the product of heart rate and stroke volume. Heart rate is the number of times the heart beats in a minute, and stroke volume is the volume of blood pumped out by the ventricle during one contraction.
The cardiac output of a healthy person during rest is around 5-6 L/minute of blood. It may rise to 3 to 4 times more than normal when the intensity of physical exercise increases, and as a result, the oxygen requirement by your muscles increases. It rises to more than 35 L/min in trained athletes during exercise.
An optimal cardiac output is needed for a continuous supply of oxygen and nutrients to all the organs.
During exercise, as you exert yourself, your muscles need more oxygen. The demand for blood supply increases. Your heart beats faster to pump more oxygen-rich blood to the muscles. When this happens, more volume of blood is pumped out from the heart. An increase in heart rate and stroke volume leads to an increase in cardiac output during exercise.
When you exercise, more blood is pumped into your muscles. As your body temperature increases, more blood is pumped into the skin also. This happens because of increased cardiac output and redistribution of blood flow.
Optimal cardiac output maintains blood pressure at a desirable level to supply sufficient amounts of oxygen-rich blood to all the vital organs in the body.
As the intensity of exercise increases, the cardiac output also increases till you reach a point of exhaustion.
The ADRB2 gene encodes for the beta-adrenergic receptor protein. It binds to epinephrine and mediates physiologic responses that include relaxation of smooth muscle, heart muscle contraction.
Several SNPs in this gene are associated with cardiovascular regulation during rest and exercise and with the progression of cardiovascular diseases.
*rs1042713 *
rs1042713 is an SNP in the ADRB2 gene. People carrying the GG genotype are found to have an increased value of cardiac output during rest and exercise compared to the other two genotypes.
https://www.ncbi.nlm.nih.gov/books/NBK470455/
https://www.webmd.com/heart/heart-cardiac-output
https://pubmed.ncbi.nlm.nih.gov/23438238/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076691/
The largest and strongest tendon in the body is the Achilles tendon. Also called the Calcaneal tendon, it is a band of fibrous tissue that connects the heel bone (calcaneum) to the calf muscles. The Achilles tendon helps in the movement called plantar flexion, which is the bending of your foot downwards at the ankle. This happens when the calf muscles flex. The Achilles tendon pulls on the heel and allows us to stand on our toes when jumping, walking, or running.
The Achilles tendon is prone to injury because of the high tensions placed on it and limited blood supply. Problems in this tendon affect the back of the lower leg. This might also affect your ability to walk properly.
Repeated microtrauma or tiny injuries to the Achilles tendon can lead to a condition called Achilles Tendinopathy. Over time, when the tendon does not heal completely after injury, the damage builds up and leads to this condition.
The tiny injuries can be due to overuse of the Achilles tendon, training on very hard surfaces, not wearing appropriate footwear for training, following poor training techniques, and making sudden changes in the training schedule. If not taken care of, it can lead to a sudden injury or severe rupture of the Achilles tendon.
This condition can affect both athletes and non-athletes. People who take part in sports that involve running or jumping, like football, tennis, badminton, and dancing, are at a higher risk if they don’t train properly.
Several studies have documented the influence of genetics on this condition. Variations in genes like MMP3, TNC, TIMP2 can increase your risk of this condition.
This gene encodes a protein belonging to the matrix metalloproteinase(MMP) family. Proteins of this family are involved in the breakdown of the extracellular matrix, which is present in the space between cells in various processes as well as disease conditions.
rs679620
rs679620 is an SNP found in the MMP3 gene. The GG genotype is found to be associated with Achilles Tendinopathy. Athletes with the G allele are found to have an increased risk of chronic Achilles tendinopathy.
This gene encodes a protein called tissue inhibitor of metalloproteinases 2. These proteins inhibit the activity of metalloproteinases and also prevent the proliferation of certain cells.
rs4789932
rs4789932 is an SNP found in the TIMP2 gene. Athletes with C allele are found to have an increased risk of chronic Achilles tendinopathy.
Gender: Achilles tendinopathy is more common in men probably because of stiffer tendons.
Health conditions: People with certain types of arthritis are more prone to Achilles tendinopathy. It is also common in people with high blood pressure, high cholesterol, or diabetes.
Medication: Fluoroquinolones are a class of antibiotics used against certain bacterial infections and are most commonly used to treat Urinary Tract Infections. People taking these medications are found to have a higher risk of developing Achilles tendinopathy.
Age: This condition is more common in people above 30 years of age.
Your doctor or physiotherapist can usually diagnose this condition through physical examination. They might prescribe certain tests to rule about underlying health conditions that may be the cause. If the diagnosis is not clear with a physical examination, an ultrasound or MRI is taken.
Rest: A break from physical activity and sports that strain the Achilles tendon is recommended. You can start again once the pain becomes better. Talk to your doctor to devise a plan.
Pain-killers: Your doctor may prescribe certain pain-killers like paracetamol or ibuprofen to relieve the pain temporarily.
Ice treatment: Ice-packs are useful to reduce pain and minimize swelling.
Exercises: Certain exercises can help stretch and strengthen the Achilles tendon. A physiotherapist can help you devise a suitable exercise plan.
Orthotics: A change in footwear or specialized footwear may be recommended by a specialist to relieve pain.
Specialized treatment: Various treatments are being researched to find the best way to treat this condition. These treatments include shock-wave therapy, which uses special sound waves, and autologous blood injection, which is the injection of your blood in the area around the Achilles tendon. The use of this treatment and side-effects should be discussed with your doctor before going ahead.
Surgery: In very severe cases, if all other treatment options fail, surgery is recommended.
https://www.webmd.com/fitness-exercise/picture-of-the-achilles-tendon#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1079614/
https://www.physio-pedia.com/Achilles_Tendinopathy#cite_note-1
https://pubmed.ncbi.nlm.nih.gov/19042922/
High altitude adaptation is the ability of a human being to survive at extremely high altitudes. People who have lived for generations together at high altitudes have gone through certain genetic and behavioral changes to help them adapt to extreme climatic conditions.
Human beings are generally adapted to living in lowlands where oxygen is available in plenty. Oxygen is essential for the functioning of the body and the brain. When you travel to highlands, at altitudes above 2500 meters, the body experiences sudden oxygen deprivation. At about 4000 meters, you get only 62% of oxygen in each breath from the atmosphere, compared to 100% at sea level. This leads to altitude sickness.
The condition that results because of a lack of essential oxygen to the body is called hypoxia. Hypoxia can turn fatal when oxygen levels are consistently low for extended periods of time.
About 2% of the world’s population live in extremely high altitudes above 8,200 ft. People from Tibet in Asia, Ethiopia in Africa, and the Andes in the Americas have all acquired the physical ability to avoid the above-mentioned symptoms and survive healthily in high altitudes.
It is common knowledge that aerobic performance declines at higher altitudes. During the Olympics game held in Mexico in 1968, coaches saw that the performance of their athletes declined during the practice sessions and the actual competition. The high altitude of about 7,500 ft had brought down the performance of most athletes that year.
After this, coaches started reaching high altitude venues several weeks ahead to help performers get used to the high altitude and improve their endurance. This is called acclimatization.
Even now, high altitude training is a common practice for endurance trainers like swimmers and runners to improve their performance.
Generally, when athletes perform at high altitudes, their muscles receive less oxygen with each breath. This is what brings down performance. As athletes start training extensively in high altitudes, the body starts producing more Red Blood Cells (RBCs) to help carry more oxygen to the muscles.
The increased RBC count gives a 1-2 % performance boost to the athletes at lowlands. This may not seem much, but when the difference between winning and losing is just 1-2 seconds, even a 1% performance boost makes a lot of difference.
Many studies have analyzed the effects of high altitudes on cognitive ability. A 2004 study concluded that at higher altitudes, problems like visual hallucinations, lowered accuracy, impaired motor functions, and slower decision-making skills are commonly observed. At
altitudes higher than 6,000 m, people experience short-term memory, too.
Unless the body and the mind are prepared to handle these, a reduction in cognitive ability can impact the performance of athletes and trainers.
The EDN1 gene encodes for the Endothelin 1 protein. This protein helps in relaxing blood vessels and thereby bringing down blood pressure levels.
A study compared the ability to adapt to higher altitudes between high altitude natives and sojourners people who temporarily travel to higher altitudes.
rs2071942
The GG genotype of the SNP rs2071942 of this gene is associated with higher altitude adaptation. This allele was also more favorable during acclimatization.
The ADRB2 gene encodes for the beta-2-adrenergic receptor and plays an important role in signaling in the body. Mutations in this gene can cause breathing difficulties and asthma.
The ADRB3 gene too plays a role in signaling and helps distribute heat energy in the muscles and tissues of the body.
rs4994
The TT genotype of the SNP rs4994 of this gene is associated with higher altitude adaptation when compared to the CC genotype.
The VEGFA gene encodes for the Vascular Endothelial Growth Factor A protein. This protein is important in the formation of blood vessels and endothelial cell growth and maintenance.
rs3025039
The CC genotype of the SNP rs3025039 of this gene is associated with higher altitude adaptation.
If you have only been training in the lowlands, it is vital you consider high altitude training too. This will improve your efficiency and also get you equipped to perform in higher terrains.
Reaching the high altitude terrain early and getting used to the lowered amount of oxygen molecules in the atmosphere will help the body adapt to the changes naturally. Acclimatization is a very important part of Olympic training. Studies show that when you spend more days in acute altitudes, the submaximal performance peaks and stabilizes.
https://utswmed.org/medblog/high-altitude-training/ Exercise behavior includes the intention to do exercise, attitude towards exercise, duration, and frequency also. Athletes, sportspeople, and fitness enthusiasts have really good exercise behavior, regularly exercise, and keep fit. Some people are physically very active, exercise regularly, and stay fit. Others have a love and hate relationship with exercise. They may start a training program, stop in between and then start again after a while. Regular exercise has considerable benefits on both physical and mental health. Research has documented that exercise can not only prevent diseases such as coronary artery disease and non-insulin-dependent diabetes mellitus but also improve sleep, enhance mood and general well-being, improve blood pressure, and decrease mortality. Exercise has also been found to help reduce symptoms of depression. Even though the benefits of physical activity are very well-known, many people don’t include it in their life, or some may try their hand at physical activity and then stop after a while. Why does this happen? Exercise behavior is affected by various factors, including genetics, personal behavioral, and environmental factors. Research suggests that the differences in exercise behavior among people are probably inherited. Genes play a role in influencing your fitness, physical activity schedule, and other aspects of exercise behavior. People with certain genetic types may have a better attitude and intention towards exercising compared to others. The DRD2 gene carries instructions for the production of a protein called Dopamine Receptor D2. This is the main receptor for all antipsychotic drugs. Dopamine receptors are necessary for neurological signaling to allow dopamine to perform its function. Changes in this gene can affect the amount of receptors produced and influence a number of functions, including exercise behavior. rs6275 rs6275 is a single nucleotide polymorphism or SNP in the DRD2 gene. A study showed that women carrying the T allele of this SNP had lower levels of physical activity. The CASR gene carries instructions for the production of a protein called Calcium Sensing Receptor. This receptor is involved in the monitoring and regulation of calcium levels in the blood. When the level of calcium is adequate, it binds to the receptor and activates it. The activated receptor sends signals to block processes that increase calcium levels. Calcium is necessary for good bone health and contraction of muscles. Changes in this gene can affect levels of physical activity. rs1801725 rs1801725 is an SNP in the CASR gene. Carriers of the T allele were found to have lower physical activity levels. The ACE gene carries instructions for the production of a protein called Angiotensin Converting Enzyme. This enzyme is involved in blood pressure regulation and the balance of fluids and salts in the body. Since it is important for blood pressure regulation, changes in this gene can affect exercise behavior. rs1799752 rs1799752 is an SNP in the ACE gene. People with the DD genotype were found to be more sedentary. Apart from genetics, several environmental, personal, and behavioral factors influence exercise behavior and levels of physical activity. These include Lack of motivation People may not have enough motivation to continue exercising. They may not enjoy exercising and quit in between. They may get bored of their exercise routine or be confused about what exercises to do and what schedule to follow. Tiredness and soreness Exercise may be uncomfortable and result in pain or soreness after. Some people may also be really tired and may not be able to do other things. This can demotivate them to continue exercising. The right type of exercise and duration is important. Health Certain health conditions can affect your ability to exercise. You may not be able to do certain types of exercises or start doing physical activity, and this can stop you from trying altogether. Other factors include financial status, cultural attitude, time commitment, and access to good training programs. Attitude towards physical activity matters. Some strategies can lead to increases in exercise self-efficacy and control beliefs as well as self-management skills. https://pubmed.ncbi.nlm.nih.gov/29046975/ Exercise is one of the best ways to stay active, healthy, and strong. However, people who exercise regularly have to consider the risk of muscle-damage because of strenuous workout sessions. Exercise-induced muscle damage (EIMD) damages the muscle fibers because of extremely strenuous physical activity done for an extended period of time. Usually, EIMD happens when a person goes through a new or an unaccustomed exercise regime. This is also a common problem for trainers and athletes who go through hours of rigorous physical regime every day. While EIMD can cause physical pain and discomfort in common people, for trainers and athletes, it is a direct cause for lowered performance ability and can affect the range of motion, strength, and speed. The symptoms of EIMD can start the next day of workout/exercise and can last for up to 2 weeks. The intensity of the symptoms depends on how hard you worked out and how long you worked out. Training for intensive events like the Olympics means you train really hard for years together. Some exercises like resistance training, high-intensity interval training, and eccentric training are all quite stressful on the muscles and, when not done right, can cause EIMD. Eccentric training (Pushing the muscles well past their normal state of stress) is, especially, a very important cause for EIMD during training. There are two stages through which people experience EIMD after a session of intensive workouts. Primary damage The TRIM63 gene encodes an enzyme called MuRF1. This enzyme is present in the M-line and Z-line of microfibrils and plays a role in signaling pathways in muscles. rs2275950 The CCR2 gene receives signals when chemokines like CCL2, CCL7, and CCL13 are produced in the body. This gene reacts to these signals by increasing the levels of calcium ion levels within cells. Genetic polymorphisms of the CCR2 gene greatly affect the ability to handle muscle damage. rs1799865 The IGF-II gene helps in making a protein called the Insulin Growth Factor II. This protein plays an important role before birth in the development of cells into tissues. The ACTN3 gene is called the ‘gene of speed’ and is usually present in elite athletes. This gene also plays a role in exercise recovery, adaptation, and risk of muscle damage. Logically, the more intensive your workout session is and the longer you put stress on your muscles, the more are the chances of developing EIMD. A 2019 study compared the recovery time after a strenuous exercise session in younger and middle-aged men. The study concludes that younger men had lesser muscle damage after the exercise session and recovered faster too when compared to middle-aged men. A lot of studies conclude women experience lesser muscle damage after intensive exercise/training when compared to men. A woman’s body produces lesser creatine kinase (CK) than a man’s body after a workout session. CK is responsible for muscle damage. Women also had lesser muscle inflammation than men after exercising. These studies suggest estrogen may play a role in protecting women from EIMD(https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.6.2325). If your diet majorly consists of items that can trigger inflammation in the body, the risk of experiencing damage in muscles after exercising is high. You should limit the intake of refined sugar, caffeinated energy drinks, alcohol, trans fat, and refined carbohydrates. The right nutrition available before and after exercising or training can prevent the risk of EIMD. Studies show the below types of natural foods can bring down the damage caused to muscles and reduce the intensity of EIMD. Eccentric exercising/training leads to oxidative stress in the tissues and muscles that make the signs of EIMD worse. This can be balanced by consuming antioxidant supplements. The most widely suggested antioxidants to prevent EIMD are vitamin C and vitamin E. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) can be used to prevent muscle soreness and muscle damage. NSAIDs are popular EIMD medications globally now. Massaging is a widely followed therapy to handle the symptoms of muscle damage after eccentric training. A particular study concludes that massaging 2 hours after a strenuous session of exercise/training can bring down the risk of inflammation, reduce muscle soreness, and reduce the level of creatine kinase in the blood. It might be surprising, but the best way to prevent muscle damage after exercise is to repeat the strenuous session. This is called Repeated Bout Effect (RBE), and by repeating the training session, the body slowly gets used to the function and does not end up getting overly stressed the next time you train. https://drbubbs.com/blog/2019/1/exercise-induced-muscle-damage-why-does-it-happen-and-nutrition-solutions-to-support-recovery During normal metabolism and exercise, lactate or lactic acid is a by-product produced in the body. Lactate is a by-product of glucose metabolism under anaerobic conditions. When you overexert yourself and your muscles do not receive enough oxygen, anaerobic respiration takes place, and lactate is produced. Small amounts of lactate are used as a source of energy by the body. The MCT1 gene encodes a protein that is involved in the movement of monocarboxylates like lactate and pyruvate across the cell membrane. This is required for the clearance and transport of lactate. Variations in this gene can affect lactate transport and lead to accumulation. rs1049434 Diet: If your diet does not include enough glycogen, lactate accumulation may occur faster during high-intensity training. Intensity of exercise: Lactate accumulation usually occurs during high-intensity workouts when you exert your muscles more. The rate of oxygen supply to the muscles is not enough for aerobic respiration. Hence, more lactate is produced. * Aerobic capacity:* Aerobic capacity is the maximum amount of oxygen that can be used by your body during training. It can determine how effectively your muscles use oxygen and reach the lactate threshold. This differs based on the type of training(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438148/). This accumulation or buildup of lactic acid can make your muscles feel sore and induce several other symptoms that include If symptoms are very severe or persist for a long time, it may be a sign of lactic acidosis, and you need to talk to your doctor. The intensity and volume of training should be increased gradually. With this type of training, the caloric expenditure of the individual increases, and performance at endurance-related activities also increases. https://www.verywellfit.com/lactic-acid-and-performance-3119185
https://www.altitudemedicine.org/altitude-and-pre-existing-conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965377/
https://en.wikipedia.org/wiki/High-altitude_adaptation_in_humans#Genetic_basis
What Is Exercise Behavior?
Importance of Regular Exercise
How Does Genetics Influence Exercise Behavior?
The DRD2 Gene
The CASR Gene
The ACE Gene
Non-Genetic Factors That Affect Exercise Behavior
Recommendations
Summary
References
https://pubmed.ncbi.nlm.nih.gov/14755464/
https://www.health.harvard.edu/newsletter_article/why-we-should-exercise-and-why-we-dont
https://www.medicalnewstoday.com/articles/247928#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3141466/What is Exercise-Induced Muscle Damage?
Symptoms Of Exercise-Induced Muscle Damage
Exercise-Induced Muscle Damage During Training
Primary and Secondary EIMD
This includes the symptoms experienced directly as an outcome of the exercise. Primary damage is further divided into two types.
1. Metabolic damage - Metabolic changes in the body, including metabolic waste accumulation, ions imbalance, and oxygen imbalance (hypoxia)
2. Mechanical damage - Continuous stress on the muscle fibers prevents them from producing as much force as they could before and also leads to Z-band streaming. How Does Genetics Influence Exercise-Induced Muscle Damage?
TRIM63 Gene
A 2018 study analyzed the effect of genetic mutations of the TRIM63 gene on the body’s response to eccentric training/exercise. The study concluded that the people with the AA genotype of the SNP rs2275950 of this gene had stronger muscle fibers and showed resistance to EIMD when compared to people with the GG genotype.CCR2 Gene
The T allele of the SNP rs1799865 increases the risk for EIMD when compared to the C allele.IGF-II Gene
ACTN3 Gene
Non-Genetic Factors That Affect Exercise-Induced Muscle Damage
Exercise Duration and Intensity
Age Group
Gender
Nutritional Status
Recommendations To Manage Exercise-Induced Muscle Damage
Nutritional Supplements
- Beetroot
- Pomegranate
- Tart cherries
These supplements also help bring down the effects of EIMD.
- Vitamin D
- Creatine
- Omega 3sAntioxidant Supplements
NSAIDs
Massages
Repeated Bout Effect
RBE can be used to bring down the extent of muscle damage in trainers effectively.Summary
References
https://pubmed.ncbi.nlm.nih.gov/18489195/
https://pubmed.ncbi.nlm.nih.gov/12409811/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628249/
https://pubmed.ncbi.nlm.nih.gov/30110239/
https://journals.lww.com/ajpmr/Fulltext/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx
https://medlineplus.gov/genetics/gene/igf2/#conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5741991/What Is Lactate?
The concentration of lactate in blood during rest is usually 1-2 mmol/L. This can increase up to 20 mmol/L on exertion.
Lactate accumulation occurs when the body produces more lactate than it can burn and use as energy. This usually occurs after strenuous exercise. This can lead to exercise-induced or exercise-related hyperlactatemia.
Lactate is connected to the burning sensation in muscles after a workout or training session. However, research shows that lactate may help relieve burn or muscle cramps during high-intensity training.
Lactate accumulation is not responsible for muscle soreness that occurs in the days after your workout. It is responsible for a burning sensation or soreness in muscles right after you workout as the body cannot remove all of it immediately.
The lactate threshold is the point at which your body starts to build up more lactate than it can burn during exercise. This usually happens during high-intensity workouts when you exert your muscles more. The lactate threshold can be increased with the lactate threshold training program.
Lactate accumulation can be beneficial. Lactate threshold training can be incorporated to benefit from this. This can be used to enhance cardiovascular endurance performance. Many world-class and Olympic athletes include this training in their workouts. Research has shown that lactate threshold can be used as a predictor of performance at endurance events.How Does Genetics Influence Lactate Accumulation During Training?
MCT1 Gene
rs1049434 is an SNP in the MCT1 gene. [People with the TT, AT genotype were found to have higher lactate accumulation during high-intensity workouts than the AA genotype] (https://pubmed.ncbi.nlm.nih.gov/19850519/).Non-genetic Factors That Affect Lactate Accumulation During Training
Effects of Lactate Accumulation
- Nausea
- Weakness
- Numbness
- Shortness of breath
- Cramps
- Yellowing of skin or eyes in certain cases
- Burning sensation in muscles
- TinglingHow To Manage Lactate Accumulation?
Summary
References
https://www.medicalnewstoday.com/articles/326521
https://www.healthline.com/health/how-to-get-rid-of-lactic-acid
https://www.trainingpeaks.com/blog/what-is-lactate-and-lactate-threshold/
https://health.ucdavis.edu/sportsmedicine/resources/lactate_description.html
https://pubmed.ncbi.nlm.nih.gov/19850519/
