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Understanding Your NFIA-AS2 Result and Endurance

Endurance is the ability to sustain physical activity for extended periods. It depends on efficient energy use, muscle function, cardiovascular fitness, and recovery. The NFIA-AS2 gene is a non-coding RNA that helps regulate how other genes are expressed. Variations in NFIA-AS2 have been linked to differences in endurance performance and recovery. Your genotype at rs1572312 can influence how your body responds to prolonged exercise, but genetics is only one part of the picture. Diet, training, hydration, sleep, and recovery practices all play major roles in performance.

How to read this report

  • 2 effect alleles = TT at rs1572312
  • 1 effect allele = GT at rs1572312
  • 0 effect alleles = GG at rs1572312

Key Takeaways

  • Your NFIA-AS2 genotype may modestly influence endurance, stamina, and recovery.
  • Even if your genetics suggest lower endurance potential, targeted training, nutrition, and recovery strategies can improve performance.
  • PlexusDx does not provide medical advice. Always discuss genetic results and lifestyle changes with your healthcare provider.

Practical Recommendations to Support Endurance

Below are simple, evidence-based steps you can take to support stamina and recovery, regardless of genotype. These recommendations are designed to be practical for everyday life and athletic training.

Diet and Fueling

  • Prioritize complex carbohydrates for sustained energy: whole grains, oats, sweet potato, legumes, and fruit before and during long workouts.
  • Include lean protein at each meal to support muscle repair: poultry, fish, eggs, dairy, tofu, legumes.
  • Use healthy fats to support long duration exercise and cellular health: olive oil, avocados, nuts, seeds, and fatty fish.
  • Pre-workout: a carbohydrate focused snack 30 to 90 minutes before prolonged activity helps maintain blood glucose.
  • During workouts longer than 60 to 90 minutes: consider easily digested carbs like sports drinks, gels, or bananas to sustain performance.
  • Post-workout: combine carbohydrates and protein within 60 minutes to replenish glycogen and support recovery (approximate 3:1 to 4:1 carbohydrate to protein ratio for long sessions).

Supplements to consider

  • Omega-3 fatty acids: support cardiovascular health, reduce inflammation, and may aid recovery.
  • Antioxidants: vitamin C and vitamin E from foods, and polyphenol-rich foods like berries and cherries, can help counter exercise-induced oxidative stress. Use supplements only under provider guidance.
  • Electrolyte supplements or sports drinks during long or hot workouts to replace sodium, potassium, and magnesium lost through sweat.
  • Creatine may help recovery and support repeated high-intensity efforts, even in endurance athletes who include interval training. Discuss with your healthcare provider before starting.

Training and Recovery

  • Build aerobic base with consistent low to moderate intensity sessions. Frequency and duration matter more than occasional extreme efforts.
  • Include interval training once or twice per week to improve VO2 max and lactate threshold.
  • Strength training two times per week preserves muscle, improves running economy, and reduces injury risk.
  • Prioritize sleep: aim for 7 to 9 hours per night to support recovery and adaptation.
  • Active recovery practices like easy movement, mobility work, and gentle stretching help circulation and repair.

Hydration and Monitoring

  • Maintain regular hydration throughout the day. Urine color can be a simple gauge; pale yellow typically indicates adequate hydration.
  • For long workouts in heat, plan fluid and electrolyte strategies in advance and practice them in training.
  • Track performance metrics such as perceived exertion, heart rate, pace, and recovery to notice meaningful changes over time.

Blood Tests and Medical Considerations

  • Consider basic labs with your provider to rule out common issues that affect endurance: complete blood count for anemia, ferritin for iron stores, thyroid function, and basic metabolic panel for electrolyte balance.
  • If you experience unusual fatigue, poor recovery, or performance decline, consult your healthcare provider for a tailored evaluation.

Genetic Interpretations

2 effect alleles — TT (reduced endurance potential)

You carry two copies of the effect allele at rs1572312 in the NFIA-AS2 gene. This variation may be associated with reduced endurance potential and could influence stamina and recovery during prolonged exercise. NFIA-AS2 is a regulatory non-coding RNA that helps control expression of genes involved in physical performance. Your genotype may make it harder to sustain high volumes of prolonged activity relative to people with other genotypes.

Practical steps

  • Focus on structured aerobic base training with gradual volume increases to build stamina.
  • Prioritize recovery with regular rest days, sleep, and post-workout nutrition.
  • Use carbohydrate periodization around long workouts and races to ensure adequate fuel.
  • Consider omega-3s and antioxidant-rich foods to support recovery and reduce inflammation.
1 effect allele — GT (modest influence on endurance)

You carry one copy of the effect allele at rs1572312. This genotype is associated with a modest effect on endurance regulation. NFIA-AS2 influences how the body responds to prolonged exercise, which may slightly affect stamina and recovery, but lifestyle factors will largely determine your performance.

Practical steps

  • Maintain consistent aerobic training and include some interval and strength sessions to boost both endurance and resilience.
  • Match fueling strategies to training demands. Use carbs before and during longer sessions and include protein after workouts.
  • Monitor recovery closely and adjust training load if you notice prolonged soreness or fatigue.
0 effect alleles — GG (typical endurance capacity)

You carry two copies of the non-effect allele at rs1572312. This genotype is associated with standard NFIA-AS2 regulation and typical endurance characteristics. Your genetic profile suggests normal capacity for prolonged activity, though many other factors influence performance.

Practical steps

  • Continue evidence-based training with a balance of volume, intensity, and recovery.
  • Keep a nutrient-dense diet and practice fueling strategies during long sessions.
  • Use targeted strength work to support endurance performance and reduce injury risk.

Final Notes and Disclaimer

Genetics can give clues about predispositions but does not determine your destiny. Training, nutrition, sleep, stress, and medical factors have large effects on endurance and recovery. Use these insights as one tool among many to guide your fitness plan.

PlexusDx does not provide medical advice. This information is educational only. Discuss genetic findings, major diet or supplement changes, or new training programs with your healthcare provider before making decisions that affect your health.