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VEGF-A and Aerobic Capacity: How Your Genes Can Influence Endurance

Aerobic capacity, often measured as VO₂ max, reflects how efficiently your body delivers and uses oxygen during exercise. This influences endurance, recovery, and overall cardiovascular fitness. The VEGF-A gene helps regulate the growth of new blood vessels, a process that improves oxygen delivery to working muscles and the heart. Variations in VEGF-A can shift how readily your body forms blood vessels during training and recovery, which may affect how easily you improve aerobic performance.

What this means for performance

  • Higher aerobic capacity generally allows for longer, harder exercise with less fatigue.
  • Enhanced blood vessel growth improves oxygen and nutrient delivery, supporting endurance training and recovery.
  • Genetics set a starting point and potential, but training, nutrition, sleep, and hydration determine how much you realize that potential.

General recommendations to support aerobic capacity

  • Training: Focus on a mix of steady-state aerobic sessions (running, cycling, swimming) plus interval training to raise VO₂ max and stroke volume.
  • Diet: Eat a balanced diet rich in whole foods, lean proteins, complex carbohydrates, and plenty of colorful vegetables and fruits for antioxidants.
  • Hydration: Maintain fluid balance before, during, and after exercise to support blood volume and delivery of oxygen and nutrients.
  • Recovery: Prioritize sleep and active recovery to support vascular remodeling and mitochondrial improvements.
  • Supplements to consider: omega-3 fatty acids for vascular health, dietary nitrates or nitric oxide precursors for improved blood flow, and antioxidants such as vitamin C and E when dietary intake is low.
  • Monitoring: Track training load and perceived exertion. Consider periodic VO₂ max testing or field tests to measure progress.

Genetic Interpretation: VEGF-A rs2010963

The genetic variant rs2010963 in VEGF-A influences the ability to form new blood vessels under stress and training. Below are clear, consumer-friendly interpretations based on whether you have two effect alleles (CC), one effect allele (GC), or zero effect alleles (GG). Expand each section for specific insights and tailored recommendations.

Two effect alleles (CC) — Enhanced aerobic potential

You carry two copies of the effect allele at rs2010963. This genotype is associated with increased VEGF-A activity and may support greater formation of new blood vessels during and after exercise. That can translate to improved stroke volume and more efficient oxygen transport to working muscles, offering an advantage when building endurance.

What you might experience

  • Faster improvements in VO₂ max with consistent aerobic training.
  • Good capacity for longer duration endurance events.
  • Potentially faster recovery related to enhanced vascular remodeling.

Training and lifestyle tips

  • Progressive overload: Increase training volume and include tempo runs or rides to solidify gains.
  • Interval work: Add high-intensity intervals 1–2 times weekly to push VO₂ max higher.
  • Cross-training: Include low-impact aerobic options to reduce injury risk while maintaining volume.

Diet, supplements, and tests

  • Diet: Emphasize complex carbs around workouts, lean protein for repair, and antioxidant-rich produce to protect vascular health.
  • Supplements: Consider omega-3s for endothelial support and a nitric oxide booster (beetroot juice or citrulline) on key training days.
  • Monitoring: VO₂ max testing and periodic blood pressure checks to ensure cardiovascular adaptations are healthy.
One effect allele (GC) — Moderate to strong aerobic potential

You carry one copy of the effect allele. This genotype is associated with moderate to high VEGF-A activity, offering a favorable foundation for building endurance and improving VO₂ max. You may respond well to aerobic training, often achieving meaningful gains with consistent effort.

What you might experience

  • Noticeable improvement in endurance with structured training.
  • Good recovery when training and recovery practices are consistent.
  • Ability to perform well in both steady-state and mixed-intensity workouts.

Training and lifestyle tips

  • Balanced program: Combine steady aerobic work with weekly intervals to maximize adaptations.
  • Consistency: Regular training and gradual progression are key to reaching higher VO₂ max levels.
  • Recovery: Prioritize sleep and include light active recovery days to support vascular health.

Diet, supplements, and tests

  • Diet: Focus on nutrient timing—carbohydrates before and after long or intense sessions, protein for recovery, and antioxidants daily.
  • Supplements: Omega-3s and dietary nitrates can support blood flow; consider timing nitrate-rich foods before intense sessions.
  • Monitoring: Use wearable metrics or scheduled VO₂ max assessments to track improvements and adjust training.
Zero effect alleles (GG) — Typical genetic predisposition

You do not carry the C allele associated with enhanced VEGF-A activity. Your genetic profile suggests a typical vascular response to training rather than an enhanced one. However, aerobic capacity is highly trainable, and many people with this genotype achieve excellent endurance through targeted training and lifestyle choices.

What you might experience

  • Steady improvements in endurance with consistent, structured training.
  • No inherent advantage in vascular remodeling, but no major limitation either.
  • Outcomes strongly influenced by training quality, nutrition, and recovery.

Training and lifestyle tips

  • Structure matters: A progressive plan that includes volume, tempo, and interval sessions will drive gains.
  • Technique and efficiency: Work on running or cycling economy to improve performance without relying on vascular differences.
  • Injury prevention: Strength training and mobility work are important to maintain consistent training blocks.

Diet, supplements, and tests

  • Diet: Prioritize whole-food carbohydrates for fuel, proteins for repair, and plenty of vegetables for antioxidants that support vascular health.
  • Supplements: Omega-3s and beetroot or other nitrate sources can still support blood flow and performance.
  • Monitoring: Track progress with VO₂ max tests or field tests and adjust training based on results.

Practical next steps

  • Design a training plan that mixes aerobic base building with targeted intervals to raise VO₂ max.
  • Optimize daily nutrition: balanced meals, adequate carbohydrates for training, lean protein for recovery, and antioxidant-rich produce.
  • Consider supplements if dietary intake is insufficient: omega-3 fatty acids and dietary nitrates can support vascular function.
  • Monitor progress with regular fitness testing, training logs, and periodic check-ins with a coach or exercise professional.
  • Keep cardiovascular health checks current with your healthcare provider, especially if starting a new high-intensity program.

Important disclaimer

PlexusDx provides educational information about genetic predispositions only. This article does not provide medical advice. Always consult with your healthcare provider or a qualified professional before making changes to your diet, supplements, exercise routine, or medical care.