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How VEGFR2 (rs1870377) Affects Athletic Power, Endurance, and Recovery

Athletic power is the ability to produce strong, explosive movements quickly, such as sprinting and jumping. The VEGFR2 gene helps guide formation of new blood vessels and influences how oxygen and nutrients are delivered to muscles. Variations in VEGFR2 can shift muscle fiber characteristics and affect how well muscles recover after exercise. Understanding your rs1870377 genotype can help you tailor training, nutrition, and recovery strategies to support performance and lower injury risk.

What VEGFR2 Does for Muscles

  • Promotes blood vessel growth in response to exercise, improving oxygen delivery to muscle tissue.
  • Supports muscle repair and recovery by enabling nutrient and immune cell access to damaged tissue.
  • May influence the balance between slow-twitch fibers, important for endurance, and fast-twitch fibers, important for power.

General Recommendations to Support Athletic Power and Recovery

Regardless of genotype, the following habits help maximize performance and reduce injury risk.

  • Balanced training: Combine strength training, plyometrics, and sprint work to build explosive power while maintaining endurance.
  • Cardiovascular conditioning: Regular aerobic sessions support capillary growth and oxygen delivery.
  • Periodization: Alternate high-intensity and recovery phases to allow vascular and muscular adaptations.
  • Hydration: Maintain fluid and electrolyte balance before, during, and after exercise to support circulation and recovery.
  • Antioxidant-rich diet: Fruits, vegetables, nuts, and whole grains help reduce exercise-related oxidative stress and support repair.
  • Adequate protein: Distribute 20 to 40 grams of quality protein across meals and within 1 to 2 hours after training to support muscle repair.
  • Sleep and stress management: Aim for 7 to 9 hours of sleep and use relaxation practices to support recovery and vascular health.

Diet, Supplements, and Lifestyle Suggestions

  • Omega-3 fatty acids: May reduce inflammation and support muscle recovery. Consider fatty fish twice weekly or a fish oil supplement if needed.
  • Vitamin D: Supports muscle function and immune response. Test blood levels and supplement if low.
  • Antioxidant foods: Berries, leafy greens, and colorful vegetables to help limit oxidative damage after intense workouts.
  • Creatine: Can improve repeated sprint ability and power output when combined with resistance training.
  • Nitrate-rich foods: Beetroot and leafy greens can support blood flow and may improve exercise efficiency.
  • Timing of carbs and protein: Consume carbohydrates before and after intense sessions to support glycogen and pair with protein for recovery.
  • Regular mobility and soft tissue work: Foam rolling, targeted stretching, and mobility drills to promote circulation and reduce injury risk.

Blood Tests and Clinical Monitoring to Consider

  • Vitamin D 25(OH): Confirm adequacy for muscle health.
  • Inflammatory markers: If you have persistent recovery issues, tests such as CRP can help identify chronic inflammation.
  • Hemoglobin and ferritin: To ensure oxygen carrying capacity is sufficient for endurance demands.
  • Basic metabolic panel: Monitor electrolytes and kidney function when using supplements or very high training loads.
2 effect alleles (TT) — Higher likelihood of altered VEGFR2 function

If your genotype is TT at rs1870377, you carry two copies of the effect allele. This variation may shift muscle fiber composition toward fewer slow-twitch fibers and could influence how efficiently oxygen is delivered to muscles. Practical implications and recommendations include:

  • Training focus: Emphasize a mix of explosive power work and interval training to boost both fast-twitch capacity and cardiovascular adaptations that support oxygen delivery.
  • Endurance support: Include longer aerobic sessions and high intensity interval training to stimulate capillary growth and improve oxygen utilization.
  • Recovery emphasis: Prioritize strategies that aid vascular recovery such as active recovery, contrast baths, and compression after very intense sessions.
  • Nutrition: Ensure an antioxidant-rich diet and maintain adequate protein for repair. Consider adding nitrate-rich foods to support blood flow.
  • Supplements to consider: Omega-3 fatty acids for inflammation, vitamin D if deficient, and creatine for repeated power output.
  • Monitoring: Check vitamin D and iron status if endurance is poor. Track recovery metrics such as resting heart rate, heart rate variability, and perceived muscle soreness.
1 effect allele (AT) — Mild variation in VEGFR2 function

If your genotype is AT at rs1870377, you carry one copy of the effect allele. This tends to produce subtle differences in vessel formation and muscle oxygen delivery. You may notice modest variations in endurance or explosive power, but many adaptations will respond to training and lifestyle interventions.

  • Training focus: Balanced program with strength, plyometrics, and aerobic conditioning. Use progressive overload to stimulate adaptations.
  • Endurance support: Include moderate aerobic work and interval sessions to support capillary development and oxygen efficiency.
  • Recovery: Prioritize sleep, anti inflammatory foods, and consistent postworkout nutrition to aid repair.
  • Nutrition: Maintain a diet with varied antioxidants and sufficient protein. Include nitrate foods when preparing for events requiring sustained output.
  • Supplements to consider: Omega-3s and vitamin D as needed. Creatine if you aim to improve explosive efforts.
  • Monitoring: Track performance trends and recovery; adjust training load if fatigue accumulates.
0 effect alleles (AA) — Typical VEGFR2 function

If your genotype is AA at rs1870377, you carry two copies of the non-effect allele. This genotype is associated with standard VEGFR2 function and balanced muscle fiber composition. You likely have typical baseline capacity for both endurance and explosive power.

  • Training focus: Continue a well-rounded program that targets strength, speed, and cardiovascular fitness to maintain and improve both power and endurance.
  • Endurance support: Standard aerobic conditioning and interval work will sustain capillary density and oxygen delivery.
  • Recovery: Follow general recovery best practices including adequate sleep, hydration, protein intake, and active recovery.
  • Nutrition: Focus on whole foods, antioxidants, and sufficient protein to support performance and repair.
  • Supplements to consider: Vitamin D if tested low, omega-3s for general health, and creatine if seeking performance gains in high-intensity efforts.
  • Monitoring: Routine tracking of training load, sleep, and subjective recovery will keep you on track.

Important Notes and Disclaimer

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult your healthcare provider or a qualified professional before making changes to your diet, supplements, training, or medical testing. Genetic information is one piece of the puzzle and should be considered together with your personal health history, current health status, and the guidance of your healthcare team.