High Protein Diet | ADCY3 (rs10182181)

The GG genotype at rs10182181 is associated with a reduced fat loss response and greater lean mass loss on high-protein diets. ADCY3 likely shifts how your body decides whether to burn stored fat or break down muscle for energy.

• Practical takeaway: A high-protein diet alone might not protect your muscle or maximize fat loss.
• Nutrition strategy: Consume adequate protein distributed across meals (about 1.2 to 2.0 g per kg of body weight per day depending on activity level), but make sure you include moderate complex carbohydrates around workouts to spare muscle and support performance.
• Exercise: Prioritize resistance training 2 to 4 times per week with progressive overload to stimulate muscle retention. Add some moderate-intensity cardio to support calorie burn without excessive muscle catabolism.
• Supplements to consider: Creatine monohydrate to support muscle strength and mass, and branched chain amino acids or a complete protein source taken around workouts to reduce muscle breakdown.
• Lifestyle: Aim for 7 to 9 hours of quality sleep and include stress reduction practices because poor sleep and chronic stress increase muscle breakdown and impair fat loss.
• Monitoring: Use body composition tools such as DEXA, Bod Pod, or reliable bioelectrical impedance to track lean mass and fat mass rather than relying on scale weight.
• When to see a clinician: If you are losing muscle despite following these strategies or if you have underlying medical conditions, consult your healthcare provider to review medications, hormones, and metabolic health.

The AG genotype at rs10182181 is linked to a milder but still notable tendency for less fat loss and greater lean mass loss during high-protein dieting compared to the AA genotype. ADCY3 influences how energy signals are sent and can make your body more likely to use muscle for energy rather than fat.

• Practical takeaway: A high-protein diet can still work for you, but take extra steps to protect muscle and encourage fat mobilization.
• Nutrition strategy: Maintain a sufficient protein intake distributed across meals. Include moderate complex carbohydrates timed around training sessions to support intensity and reduce muscle breakdown.
• Exercise: Emphasize resistance training with compound movements and progressive overload. Include short metabolic conditioning or interval training to help shift energy use toward fat while preserving muscle.
• Supplements to consider: Creatine for muscle support, and a protein supplement or BCAAs if dietary protein is inconsistent. Vitamin D and omega 3 fatty acids may support muscle function and recovery.
• Lifestyle: Support recovery with consistent sleep and stress management practices such as mindfulness, breathing exercises, or gentle movement on rest days.
• Monitoring: Measure body composition changes over time. Tracking strength and performance in the gym is also a practical proxy for preserved muscle mass.
• When to see a clinician: If body composition worsens despite appropriate steps, seek advice from your healthcare provider for a full evaluation.

The AA genotype at rs10182181 is associated with a typical response to high-protein diets. People with this genotype are more likely to experience expected benefits such as fat loss while maintaining lean muscle mass when they combine increased protein with appropriate exercise and balanced nutrition.

• Practical takeaway: A high-protein approach is a reasonable strategy for body composition goals for those with the AA genotype.
• Nutrition strategy: Aim for adequate protein intake distributed across meals to support muscle maintenance. Pair protein with healthy fats and carbohydrates for energy and hormone balance.
• Exercise: Continue a regular resistance training program and include cardio as desired for overall health and calorie balance.
• Supplements to consider: Protein powders, creatine for additional muscle support if training intensely, and general micronutrient support if diet is restricted.
• Lifestyle: Maintain good sleep, manage stress, and prioritize recovery to optimize the positive effects of diet and training.
• Monitoring: Regularly check body composition and strength to confirm you are maintaining or building lean mass while losing fat.