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Amino acids have for a very long time been associated with fitness and strength. They are organic compounds that are both produced in the body and obtained from food and supplements. Long chains of amino acid residues become proteins, and these are the building blocks of muscles and tissues.
L-arginine is one such amino acid that is the favorite of trainers, athletes, and fitness enthusiasts. Also called arginine, it is classified as a semi-essential amino acid needed by human beings from birth.
L-arginine is a semi-essential amino acid. In usual cases, this particular amino acid is made in the body easily by breaking down proteins from the foods you eat. In some instances, though, you may need to get these in the form of supplements to match your body’s increased needs.
L-arginine produces a gas called nitric oxide in the body. This gas can widen blood vessels. When blood vessels are widened, more oxygen-carrying blood reaches the muscles and improves athletic performance.
L-Arginine is also used in the treatment of circulatory diseases as it can widen blood vessels. A 2020 study analyzed the effects of exercising and L-arginine in the process of aging and concluded that L-arginine supplementation and the right exercise can together bring down inflammation and oxidative stress in the heart and protect against age-induced cardiac problems.
The ARG2 gene encodes arginase type II, an arginase protein. This enzyme is responsible for removing nitrogen from L-arginine and sending it out for excretion. Certain genetic polymorphisms of this gene can lead to excess arginine and ammonia accumulation in the body. This condition is called arginase deficiency and can lead to stiffness in the legs and spasticity. Arginase deficiency can affect the ability of a person to perform intense physical activities.
rs3759757
A study analyzed the effects of genetic polymorphisms of the AGR2 gene and L-arginine concentrations in blood for unsupplemented individuals. It concluded that the CC genotype of the SNP rs3759757 of this gene caused low L-arginine levels in the blood in unsupplemented individuals when compared to people with the GG genotype.
While it is very rare for a particular type of diet to cause L-arginine deficiency, starvation is one non-genetic factor that can lead to very low levels of L-arginine in the body. This can lead to developmental delays, tiredness, fatigue, difficulty in balancing, seizures, and tremors.
Smoking can affect arginine metabolism and decrease the production of nitric oxide in the body. Smoking can prevent L-arginine from helping the muscles grow.
Moderate consumption of alcohol has no effects on L-arginine levels and nitric oxide (NO) levels in the body. However, chronic exposure to high amounts of alcohol reduces the production of NO through L-arginine. This can bring down the benefits of L-arginine on fitness and also lead to an increased risk for cardiac problems.
Arginase deficiency is an inherited condition where the body is unable to process L-arginine. This deficiency is a part of the group of conditions called ‘urea cycle disorders’ where the body cannot remove the waste.
In arginase deficiency, L-arginine and ammonia levels in the blood start increasing slowly. Children who are born healthy start showing symptoms of this deficiency between the years of one and three. Signs to look for are:
- Stiffness in the muscles
- Growth abnormalities
- Sudden seizures
- Smaller sized head
- Problems with coordination and balance
- Lowered intellectual ability
Genetic polymorphisms in the ARG1 gene cause arginase deficiency. People with this deficiency are recommended to consume a low-protein diet and be on medications throughout their life.
As people age, the ability of the arteries to dilate freely reduces. This is the cause of a variety of cardiac and circulatory problems. This also leads to lesser oxygen reaching the muscles and a loss in performance. L-arginine supplements may help in improving endothelial functioning, helping more oxygen reach the muscles.
Resistance training is often a proven way to improve muscle mass and muscle strength. A 2018 study concludes that combining L-arginine supplements with resistance training can improve muscle mass quicker.
Before considering L-arginine supplements to boost your fitness regime, try including arginine-rich foods every day in your diet. This can gradually help you get the benefits of this amino acid and improve strength and muscle mass.
The below foods are rich sources of L-arginine.
- Nuts and seeds
- Meat and poultry
- Soy-based foods and drinks
- Legumes
- Seaweed
You can also consult your doctor and dietician and consider L-arginine supplements if you train intensively and need that extra boost.
https://www.healthline.com/nutrition/l-arginine#benefits-uses
https://www.medicalnewstoday.com/articles/323259#risks
https://www.eurekalert.org/pub_releases/2011-11/uoa--lst112211.php
https://www.ebi.ac.uk/chebi/searchId.do?chebiId=CHEBI:16467
https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681
https://www.peacehealth.org/medical-topics/id/hn-3859001
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268370/
Testosterone is a type of androgen, a group of hormones responsible for male traits and reproductive activity. It is involved in the development of male secondary sexual characteristics, fertility, muscle mass, bone mass, fat distribution, and red blood production. This hormone is produced in the testicles. The ovaries and adrenal glands in females also produce testosterone in small amounts.
Apart from being the male sex hormone, testosterone also helps in muscle building and stimulates muscle growth by increasing protein synthesis. Studies show that increased testosterone levels can increase muscle mass, strength, and endurance.
The brain and pituitary gland regulate the production of testosterone.
Testosterone levels rapidly increase during puberty and early adulthood and start dropping as you grow older.
Anabolic steroids, synthetic substances that resemble testosterone, are banned by most sports organizations. They can improve athletic performance and build muscle faster. Anabolic steroids are used for the treatment of hormone problems in men and other diseases. They need to be consumed only on prescription from a healthcare professional.
Testosterone levels increase after exercise briefly. This varies with the type and intensity of exercise. High-intensity exercises, endurance, and resistance training can boost testosterone levels more compared to other types of exercise.
Several studies have documented the effect of exercise on testosterone levels. Testosterone levels temporarily increase after exercise.
People who want to build more muscle often resort to several exercises that can boost testosterone.
SHBG gene encodes for SHBG protein produced in the liver. It is involved in the transport of 3 sex hormones: estrogen, dihydrotestosterone (DHT), and testosterone throughout the blood. It also regulates the levels of testosterone in the body.
rs12150660
rs12150660 is an SNP located in the SHBG gene and influences protein concentrations. The minor allele, the G allele, alters the binding affinity of the gene and results in lower testosterone levels.
ACTN3 gene is primarily expressed in skeletal muscle. This gene codes for a protein called Alpha-Actinin-3, which is necessary for producing explosive power contractions. This gene has been extensively studied in link with human physical performance, fitness, and athletic ability.
rs1815739
rs1815739 is an SNP in the ACTN3 gene with two alleles, R and non-functional X. According to a study, the R allele is associated with increased testosterone levels, whereas the X allele has decreased testosterone levels.
Age: Testosterone levels are higher during puberty and early adult life. They decrease with age.
Weight: People who are overweight or obese are found to have lower testosterone levels. Such people benefit from naturally increasing testosterone levels as it helps remove fat from the body.
Time: Testosterone levels are usually higher in the morning and lowest in the afternoon. Research shows that strength training in the evening boosts hormone levels to a greater extent than training done in the morning.
Fitness: When you initially start training, you may experience a bigger boost of testosterone. As you keep training, your body gets used to the changes in hormone levels, and the boost will be lower.
Some effects of high testosterone levels are:
- Low sperm count, possibly impotence
- Increased risk of heart disease%2C%20researchers%20found.)
- Increased muscle mass
- Weight gain
- Sleep issues
There are several ways to increase testosterone naturally. These include:
Exercise is an effective way to boost testosterone levels and keep you healthy and fit. Resistance training like weight-lifting is found to be the most effective exercise to boost levels after a workout. The effects vary based on sex, age, and body composition.
Endurance training like cycling or running is shown to increase cortisol levels and lower levels of testosterone. Endurance training combined with cardio exercises can help maintain cortisol levels and muscle mass.
Different forms have exercise have varied effects on testosterone levels.
A diet high in protein, fats, and carbs is beneficial for maintaining hormone levels and health.
Spinach, almonds, cashews, and peanuts are a good source of magnesium, which helps maintain testosterone levels.
There are a few natural testosterone boosters that are supported by research. These include a herb called ashwagandha. Studies show that this herb can increase testosterone levels and decrease cortisol levels(https://pubmed.ncbi.nlm.nih.gov/26609282/). Ginger extract may also increase hormone levels.
Long-term stress leads to higher cortisol levels and lowers testosterone levels. Reducing stress is necessary for leading a healthy lifestyle and maintaining hormone levels.
Zinc is also found to boost testosterone in athletes who have a zinc deficiency.
https://www.healthline.com/health/what-is-testosterone
https://pubmed.ncbi.nlm.nih.gov/21778755/
https://pubmed.ncbi.nlm.nih.gov/21998597/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042656/
https://www.healthline.com/health/does-working-out-increase-testosterone#exercises-that-increase-t
Lean body mass is a combination of low body fat and good muscle tone. So, lean body mass essentially includes the weight of your organs, skin, bones, body water, and muscle mass. All types of body fat are not included in the lean body mass. While ‘lean muscle’ is not a type of muscle, it is a phrase used to indicate your body’s weight minus all the fat mass. For this reason, lean body mass is also called fat-free mass.
Knowing your lean body mass helps you maintain optimum weight and keeps your body mass stable. So whether you are an athlete, sportsperson, or just trying to get healthy, it is essential to know your lean body mass.
While it is super easy to calculate your body weight using a weighing scale, calculating your lean body mass needs some more calculations. Lean body mass is the difference between your total body weight and total body fat weight. On average, healthy lean body mass value should be around 70% to 90%, and women tend to be on the lower end of this range.
There are many different ways to calculate your lean body mass– with some being basic and others more specific and accurate.
This is the simplest way of measuring your lean body mass. This method uses a formula for men and women, and all you need to do is plug-in your body weight and height to get your lean body mass value.
For Men:
Lean body mass= (0.32810 x Weight)+(0.33929 x Height)- 29.5336
For Women:
Lean body mass= (0.29569 x Weight)+(0.41813 x Height)- 43.2933
However, this method is a crude way to determine your lean body mass and may not be accurate always.
This method uses a body composition monitor that accurately measures your body fat percentage. So, for example, if your body fat percentage is 30%, your lean body mass is 70%.
By knowing your total body water %, bone mass, and muscle mass, you can calculate your lean body mass by adding these percentages together. Among these three parameters, your bone mass is not under your control, but the other two are. So, those who wish to reach a specific lean body mass % can work on the muscle mass and total body water percentages, both of which are possible with a good diet and the right physical activity.
There are a few advanced methods such as the skinfold assessment, bioelectrical impedance scale, and hydrostatic weighing that help in a more accurate assessment of lean body mass.
For any sports person or athlete, their performance is highly dependent upon their body’s composition because this directly affects their fitness and related parameters such as power, speed, agility, and balance. An athlete's skill and competency play an important role, but without the perfect body composition to support their activity, the individual will struggle to excel in his/her sport.
An increase in an individual’s lean body mass increases their strength and power, both of which are directly related to their muscle size. So, for an athlete, an increase in lean body mass helps them to generate more force for a specific time period. A higher percentage of lean body mass increases speed, agility, and quickness. Reduced body fat percentage contributes directly to an increase in respiratory, muscular, and cardiac endurance whereas, adding body fat can reduce the individual’s endurance, balance, movement, and agility. In fact, an increase in body fat also limits the range of movement of joints, thereby affecting the athletes’ coordination and movements. So, athletes and sportspersons who require agility, flexibility, and effective performance in their sport, must have low levels of body fat, i.e., a high percentage of lean body mass.
Based on the type of sport you play, the lean body mass, strength, and power ratios can be modified. For example, individuals who are participating in a sport that requires them to have more inertia and therefore need to maintain the right strength: mass ratio.
Lean body mass and muscle strength are both related to bone density, which has a strong genetic component. So, lean body mass is affected by a host of genes like ACVR2B, TRHR, FTO, and IRS1.
Located on chromosome 3, ACVR2B gene codes for a receptor that is a negative regulator of skeletal muscle protein myostatin.
The TRHR gene encodes the thyrotropin-releasing hormone receptor. This binds to the thyrotropin-releasing hormone. This coupling triggers a series of reactions that result in the release of TSH or Thyroid Stimulating Hormone and prolactin. The thyroid releases thyroxine in response to TSH and affects the skeletal muscle in humans.
*rs16892496 *
rs16892496 is an SNP in the TRHR gene. Compared to subjects with the GT and TT genotypes, those with the GG genotype had 2.70 kg higher lean body mass.
Apart from genetics, there are other factors that influence the development of lean body mass.
It is common to lose muscle mass and gain fat as we age past 30. If maintained with the right kind of exercise and physical activity, we can lose fat and prevent muscle loss.
Women tend to store more fat than men due to their bodies’ inherent needs. So, they are more likely to gain more fat and lose muscle mass, making it difficult to retain a lean body.
A decrease in estrogen levels decreases energy expenditure, which causes fat gain and lowers lean body mass. However, this factor is usually supplemented by a sedentary lifestyle or lack of activity.
Performing aerobic activities causes increased fat burning, which helps increase lean body mass. However, if your caloric intake is high, but you are not burning enough calories with the activity you perform, your lean body mass will reduce, and the amount of fat stored in the body will increase. So, the type of activity you perform throughout the day directly influences your lean body mass.
Not just the type of activity but also its duration and amount make a difference to your lean body mass. If you exercise too much without the necessary caloric intake, you will end up losing not just fat but also muscle mass. So, how much activity you do for the nutritional intake matters if you wish to maintain a healthy lean body mass.
If your caloric intake is way too high compared to the calories burnt, the excess calories your body consumed will be stored as fat. Eating too few calories causes loss of fat as well as muscle mass. So, if you are looking to build optimum lean body mass, you must have a balanced nutritional intake that supports your endeavor.
The most important component of increasing your lean mass is exercise. However, you must also follow a few dietary and lifestyle recommendations to ensure you achieve your target lean body mass.
Without dietary and nutritional support for your workouts, increasing lean body mass is not possible. The main dietary goal while working to gain lean body mass is to increase your protein intake to allow your muscles to recover and grow after a workout.
Here are some foods that you must include in your diet:
- Eggs
- Greek yogurt
- Chicken breast
- Lean beef
- Soybeans and other soy products
- Shrimp
- Cottage cheese
- Turkey breast
- Beans
- Protein powders
- Quinoa
- Chickpeas
- Nuts like almonds and peanuts
- Buckwheat
- Milk
- Brown rice
With diet and exercise on point, some lifestyle changes help you get to your goal faster.
- Do not skip your breakfast, as it gives you the impetus to get going in the morning and sets the tone for the rest of your day
- Keep yourself hydrated at all times
- It is okay to consume carbs in your high-protein diet but make sure you don’t go overboard with calorie consumption. Consume half the quantity of carbs you usually consume and mix it up with low-calorie veggies to save up on caloric intake
- Though fats are needed by the body, you don’t want an excess of them while you are trying to cut down on them. Swap your high-fat meats with low-fat, lean meats
- Keep up your fiber intake as it reduces hunger, keeps you feeling full, and limits carbohydrate intake
- Train regularly and often
- Give yourself enough rest to allow your muscles to recover and grow
< https://tanita.eu/blog/lean-body-mass-explained/>
< https://inbodyusa.com/blogs/inbodyblog/lean-body-mass-and-muscle-mass-whats-the-difference/>
< https://www.nsca.com/education/articles/kinetic-select/sport-performance-and-body-composition/>
https://europepmc.org/article/pmc/4911281
< https://www.sciencedirect.com/science/article/pii/S0002929709000664/>
< https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824979/>
< https://www.snpedia.com/index.php/Rs1421085>
Metabolism includes all the chemical reactions that occur in the body to maintain a balance. Metabolism is the combination of various functions in your body. The rate at which these processes occur is termed your metabolic rate. The food you eat is broken down and converted into energy. The breakdown of nutrients present in food and the formation of useful products for energy is metabolism. Your body breaks down nutrients into food and converts them into energy or heat. The extra nutrients are stored as fat for later use.
Metabolism is broadly categorized into:
1. Anabolism - the body utilizes the energy from nutrient breakdown to form complex molecules needed for daily functioning
2. Catabolism - the breakdown of food components or nutrients into simpler form to produce the energy needed for daily functioning
Some people have a faster metabolism than others. It varies from person to person, depending on a lot of factors.
Resting Metabolic Rate, or RMR for short, is the rate at which your body burns energy when at rest. Knowing your RMR will help you understand the energy needed by your body to perform basic life-sustaining functions like breathing, circulating blood, nutrient processing, cell growth, and functioning.
Basal Metabolic Rate (BMR) and RMR are slightly different. BMR is the minimum rate at which your body burns just enough calories to exist. RMR is a good estimate of your BMR.
By knowing your metabolic rate, you understand how many calories you burn and what your calorie intake needs to be to remain fit. It can help you devise a diet and exercise plan to remain healthy, stay fit and perform better.
Exercise helps you maintain weight and also can help change your metabolic rate. By building muscle through exercise, you can increase your BMR. The more intense your workout is, the longer your body takes to recover, the metabolism will increase more.
Exercises that increase muscle mass can help increase the resting metabolic rate also. The effect of exercise on metabolic rate increases with an increase in the intensity of the training.
The BMR of an average man is around 7,100 kJ per day, while that of a woman is 5,900 kJ per day. The expenditure of energy is continuous during the day; the rate varies and is found to be at its lowest early in the morning.
BMR is usually estimated through the Harris-Benedict formula revised in 1990. The formula is gender-specific. You can calculate it on your own. All you need is your weight, height, age, and a little bit of math. The formula is given below.
Women
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Men
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
The UCP1gene encodes the uncoupling protein, which plays a role in generating heat by allowing fast substrate oxidation and lower ATP production in brown adipose tissue. It is responsible for adaptation to cold climates. Variants in this gene are associated with metabolism.
*rs1800592 *
rs1800592 is an SNP found in the UCP1 gene. The A allele is associated with a higher metabolic rate and slower weight gain compared to the G allele.
The GPR158 gene encodes a protein called G-protein coupled receptor 158, which is highly expressed in the brain. It is known to influence the risk of obesity in mice. Variants in this gene are found to be associated with energy expenditure.
rs11014566
rs11014566 is an SNP in the GPR158 gene. People with the GG genotype were found to have lower energy expenditure, higher BMI, and higher fat mass compared to people with the AA genotype. This is seen in American Indians.
A number of factors other than genetics influences metabolic rate. These include
- Age: Metabolism decreases with age due to gain in fat, loss of muscle, and decrease in physical activity. This means that the metabolic rate will also decrease with age.
- Gender: Generally, men have a faster metabolism than women because they tend to have more lean body mass and testosterone and lesser estrogen.
- Drugs: Nicotine and caffeine tend to increase metabolic rate.
- Body composition: Larger people tend to have a higher RMR. People with more lean muscle tissue and lesser fat have a higher RMR.
- Diet: A balanced diet can help you achieve optimal RMR. Fasting, starving, or crash dieting leads to loss of lean muscle mass and a decrease in RMR.
- Body temperature: Increase in body temperature increases RMR.
- Physical activity: Exercise done regularly increases muscle mass and can increase your RMR also.
Working out can help you stay fit and healthy and increase your metabolism, thereby increasing the resting metabolic rate. Here are a few things that you can do to increase metabolic rate:
- Include plenty of proteins in your meal. It leads to a rise in the thermic effect of food, which is the extra calories needed to digest and absorb the nutrients in food. It also prevents muscle loss due to dieting and increases your metabolism.
- HIIT (High-Intensity Interval Training) workouts involve quick and intense energy bursts. Research shows that it helps boost metabolic rate after training.
- Lifting weights helps build and maintain muscle mass and increase metabolic rate. It also helps combat the drop in metabolism that occurs after weight loss.
- According to a review, resistance training can reduce fat mass and improve lean body mass, resulting in an increase in basal metabolic rate.
- Make sure you get adequate sleep. Sleep deprivation has negative effects on metabolism and is a risk factor for obesity.
- Research shows that drinking coffee can increase your metabolism and promote the burning of fats.
https://www.healthline.com/health/what-is-basal-metabolic-rate
https://www.webmd.com/fitness-exercise/guide/how-to-boost-your-metabolism
https://pubmed.ncbi.nlm.nih.gov/2305711/
https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/metabolism
Amino acids have for a very long time been associated with fitness and strength. They are organic compounds that are both produced in the body and obtained from food and supplements. Long chains of amino acid residues become proteins, and these are the building blocks of muscles and tissues.
L-arginine is one such amino acid that is the favorite of trainers, athletes, and fitness enthusiasts. Also called arginine, it is classified as a semi-essential amino acid needed by human beings from birth.
L-arginine is a semi-essential amino acid. In usual cases, this particular amino acid is made in the body easily by breaking down proteins from the foods you eat. In some instances, though, you may need to get these in the form of supplements to match your body’s increased needs.
L-arginine produces a gas called nitric oxide in the body. This gas can widen blood vessels. When blood vessels are widened, more oxygen-carrying blood reaches the muscles and improves athletic performance.
L-Arginine is also used in the treatment of circulatory diseases as it can widen blood vessels. A 2020 study analyzed the effects of exercising and L-arginine in the process of aging and concluded that L-arginine supplementation and the right exercise can together bring down inflammation and oxidative stress in the heart and protect against age-induced cardiac problems.
The ARG2 gene encodes arginase type II, an arginase protein. This enzyme is responsible for removing nitrogen from L-arginine and sending it out for excretion. Certain genetic polymorphisms of this gene can lead to excess arginine and ammonia accumulation in the body. This condition is called arginase deficiency and can lead to stiffness in the legs and spasticity. Arginase deficiency can affect the ability of a person to perform intense physical activities.
rs3759757
A study analyzed the effects of genetic polymorphisms of the AGR2 gene and L-arginine concentrations in blood for unsupplemented individuals. It concluded that the CC genotype of the SNP rs3759757 of this gene caused low L-arginine levels in the blood in unsupplemented individuals when compared to people with the GG genotype.
While it is very rare for a particular type of diet to cause L-arginine deficiency, starvation is one non-genetic factor that can lead to very low levels of L-arginine in the body. This can lead to developmental delays, tiredness, fatigue, difficulty in balancing, seizures, and tremors.
Smoking can affect arginine metabolism and decrease the production of nitric oxide in the body. Smoking can prevent L-arginine from helping the muscles grow.
Moderate consumption of alcohol has no effects on L-arginine levels and nitric oxide (NO) levels in the body. However, chronic exposure to high amounts of alcohol reduces the production of NO through L-arginine. This can bring down the benefits of L-arginine on fitness and also lead to an increased risk for cardiac problems.
Arginase deficiency is an inherited condition where the body is unable to process L-arginine. This deficiency is a part of the group of conditions called ‘urea cycle disorders’ where the body cannot remove the waste.
In arginase deficiency, L-arginine and ammonia levels in the blood start increasing slowly. Children who are born healthy start showing symptoms of this deficiency between the years of one and three. Signs to look for are:
- Stiffness in the muscles
- Growth abnormalities
- Sudden seizures
- Smaller sized head
- Problems with coordination and balance
- Lowered intellectual ability
Genetic polymorphisms in the ARG1 gene cause arginase deficiency. People with this deficiency are recommended to consume a low-protein diet and be on medications throughout their life.
As people age, the ability of the arteries to dilate freely reduces. This is the cause of a variety of cardiac and circulatory problems. This also leads to lesser oxygen reaching the muscles and a loss in performance. L-arginine supplements may help in improving endothelial functioning, helping more oxygen reach the muscles.
Resistance training is often a proven way to improve muscle mass and muscle strength. A 2018 study concludes that combining L-arginine supplements with resistance training can improve muscle mass quicker.
Before considering L-arginine supplements to boost your fitness regime, try including arginine-rich foods every day in your diet. This can gradually help you get the benefits of this amino acid and improve strength and muscle mass.
The below foods are rich sources of L-arginine.
- Nuts and seeds
- Meat and poultry
- Soy-based foods and drinks
- Legumes
- Seaweed
You can also consult your doctor and dietician and consider L-arginine supplements if you train intensively and need that extra boost.
https://www.healthline.com/nutrition/l-arginine#benefits-uses
https://www.medicalnewstoday.com/articles/323259#risks
https://www.eurekalert.org/pub_releases/2011-11/uoa--lst112211.php
https://www.ebi.ac.uk/chebi/searchId.do?chebiId=CHEBI:16467
https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681
https://www.peacehealth.org/medical-topics/id/hn-3859001
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268370/
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
Testosterone is a type of androgen, a group of hormones responsible for male traits and reproductive activity. It is involved in the development of male secondary sexual characteristics, fertility, muscle mass, bone mass, fat distribution, and red blood production. This hormone is produced in the testicles. The ovaries and adrenal glands in females also produce testosterone in small amounts.
Apart from being the male sex hormone, testosterone also helps in muscle building and stimulates muscle growth by increasing protein synthesis. Studies show that increased testosterone levels can increase muscle mass, strength, and endurance.
The brain and pituitary gland regulate the production of testosterone.
Testosterone levels rapidly increase during puberty and early adulthood and start dropping as you grow older.
Anabolic steroids, synthetic substances that resemble testosterone, are banned by most sports organizations. They can improve athletic performance and build muscle faster. Anabolic steroids are used for the treatment of hormone problems in men and other diseases. They need to be consumed only on prescription from a healthcare professional.
Testosterone levels increase after exercise briefly. This varies with the type and intensity of exercise. High-intensity exercises, endurance, and resistance training can boost testosterone levels more compared to other types of exercise.
Several studies have documented the effect of exercise on testosterone levels. Testosterone levels temporarily increase after exercise.
People who want to build more muscle often resort to several exercises that can boost testosterone.
SHBG gene encodes for SHBG protein produced in the liver. It is involved in the transport of 3 sex hormones: estrogen, dihydrotestosterone (DHT), and testosterone throughout the blood. It also regulates the levels of testosterone in the body.
rs12150660
rs12150660 is an SNP located in the SHBG gene and influences protein concentrations. The minor allele, the G allele, alters the binding affinity of the gene and results in lower testosterone levels.
ACTN3 gene is primarily expressed in skeletal muscle. This gene codes for a protein called Alpha-Actinin-3, which is necessary for producing explosive power contractions. This gene has been extensively studied in link with human physical performance, fitness, and athletic ability.
rs1815739
rs1815739 is an SNP in the ACTN3 gene with two alleles, R and non-functional X. According to a study, the R allele is associated with increased testosterone levels, whereas the X allele has decreased testosterone levels.
Age: Testosterone levels are higher during puberty and early adult life. They decrease with age.
Weight: People who are overweight or obese are found to have lower testosterone levels. Such people benefit from naturally increasing testosterone levels as it helps remove fat from the body.
Time: Testosterone levels are usually higher in the morning and lowest in the afternoon. Research shows that strength training in the evening boosts hormone levels to a greater extent than training done in the morning.
Fitness: When you initially start training, you may experience a bigger boost of testosterone. As you keep training, your body gets used to the changes in hormone levels, and the boost will be lower.
Some effects of high testosterone levels are:
- Low sperm count, possibly impotence
- Increased risk of heart disease%2C%20researchers%20found.)
- Increased muscle mass
- Weight gain
- Sleep issues
There are several ways to increase testosterone naturally. These include:
Exercise is an effective way to boost testosterone levels and keep you healthy and fit. Resistance training like weight-lifting is found to be the most effective exercise to boost levels after a workout. The effects vary based on sex, age, and body composition.
Endurance training like cycling or running is shown to increase cortisol levels and lower levels of testosterone. Endurance training combined with cardio exercises can help maintain cortisol levels and muscle mass.
Different forms have exercise have varied effects on testosterone levels.
A diet high in protein, fats, and carbs is beneficial for maintaining hormone levels and health.
Spinach, almonds, cashews, and peanuts are a good source of magnesium, which helps maintain testosterone levels.
There are a few natural testosterone boosters that are supported by research. These include a herb called ashwagandha. Studies show that this herb can increase testosterone levels and decrease cortisol levels(https://pubmed.ncbi.nlm.nih.gov/26609282/). Ginger extract may also increase hormone levels.
Long-term stress leads to higher cortisol levels and lowers testosterone levels. Reducing stress is necessary for leading a healthy lifestyle and maintaining hormone levels.
Zinc is also found to boost testosterone in athletes who have a zinc deficiency.
https://www.healthline.com/health/what-is-testosterone
https://pubmed.ncbi.nlm.nih.gov/21778755/
https://pubmed.ncbi.nlm.nih.gov/21998597/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042656/
https://www.healthline.com/health/does-working-out-increase-testosterone#exercises-that-increase-t
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
Our muscles are divided into three major types, which include smooth, cardiac, and skeletal muscles. When people talk about building muscle, it is usually referred to the skeletal muscles.
Skeletal muscles are attached to the bones by tendons. Skeletal muscles undergo voluntary movement along with the bones. When the muscles are continually challenged to deal with resistance and weight, the muscle fibers undergo trauma, and this results in injuries. Satellite cells, a type of cells present outside the muscle fibers, are activated when your muscles are injured. These damaged muscle fibers are fused together and repaired by the satellite cells. This increases the mass and size of muscles.
Apart from challenging your muscle, certain hormones help build muscle too. These hormones include testosterone, human growth hormone, and insulin growth factor. The hormones help build muscle by
- Activating satellite cells
- Inhibiting protein breakdown
- Managing muscle mass and repairing muscle cells
- Stimulating other hormones that promote muscle growth and protein synthesis
- Enhancing tissue growth
- Forming new blood capillaries
Genes related to muscle growth are candidates for gene doping. Manipulating these genes can make athletes gain muscle mass at a faster pace. Gene doping is banned by the World Anti-Doping Agency (WADA). There are other natural ways to gain muscle.
Several genes have been studied in relation to muscle growth. Genes can determine how easy or difficult it is to build muscle mass up to a certain extent. Genetics influences your body type, muscle composition, and your response to diet and training.
Myostatin is a member of the transforming growth factor b (TGF- b) family, which is one of the regulating factors in the body. The MSTN gene is primarily expressed in skeletal muscle cells. It is regarded as a negative regulator of muscle growth, as it functions to inhibit myogenesis: muscle cell growth and differentiation. Many research studies on animals and humans have shown that overexpression of the MSTN gene has been associated with reduced muscle, while its inhibition leads to muscle hypertrophy and /or hyperplasia.
rs1805086
The rs1805086 polymorphism is located in exon 2 of the MSTN gene. Studies have shown that AG genotype is associated with worse performance while GG genotype is associated with better performance.
Age: With age, muscular strength reduces. A decrease in the cross-sectional area of muscle fibers and amount of tissue is observed in older people. Regular training and training started at an early age can help build and maintain muscle mass.
Limb length: People with shorter limbs find it easier to lift weights and do certain exercises compared to taller people. People with longer limbs also have advantages. They are better are overhead presses and deadlifts. Training suited to your body type, and limb length is essential for optimal results.
The best way to build muscle is through consistent, challenging, and long-term training. This will help you achieve the best results and build muscle mass.
Strength and resistance training
Strength and resistance training, at least twice a week, is highly recommended to build muscle. This training includes weight lifting, bodyweight exercises, using resistance bands. Increase your training volume gradually.
Aerobic exercises
Cardiovascular training is also essential to build muscle. While it might not have the same effect as strength training, aerobic exercises strengthen your heart and respiratory system. It increases your overall exercise capacity and can help reduce the risk of injury.
Talk to a trainer to develop the best workout plan for your body type aimed at building muscle mass. The right exercises and diet are beneficial.
Rest periods
Adequate rest periods in between workouts are very important to give your muscles time to repair. Muscles need to recover from all the resistance and injury caused during exercise. Without sufficient rest, the risk of injury is higher, and your fitness progression will also slow down.
Healthy diet
A healthy diet with a good source of protein will fuel your workout and build muscle. Protein-rich foods with the amino acid leucine are recommended. These include poultry, beef, lamb, eggs, milk products, and non-animal products like soybean, beans, nuts, and certain seeds.
https://pubmed.ncbi.nlm.nih.gov/23022740/
https://pubmed.ncbi.nlm.nih.gov/20490824/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024427/
https://www.healthline.com/health/how-long-does-it-take-to-build-muscle#TOC_TITLE_HDR_1
https://www.medicalnewstoday.com/articles/319151
https://medlineplus.gov/genetics/gene/mstn/
