HSA | FSA CARDS ARE NOW ACCEPTED

Last reviewed: May 12, 2026 Last updated: May 12, 2026

Written by: Jay Hastings , CEO of PlexusDx

Jay Hastings is the CEO of PlexusDx, a precision health company focused on genetic testing, blood biomarker insights, and personalized wellness recommendations. He has more than 20 years of experience across healthcare innovation, genomics, laboratory operations, healthcare investing, and strategic finance. His work has included scaling healthcare startups, leading CLIA lab integrations, and helping expand consumer access to precision health tools.

Medically reviewed by: Jayden Lee, PharmD, EMBA

Jayden Lee, PharmD, EMBA, is the PlexusDx Medical Science Liaison with a PharmD and MBA specializing in pharmacogenomics and clinical product development, with a proven ability to bridge the gap between genomic research and practical patient outcomes. Dr. Lee has more than 10 years of professional experience in clinical pharmacy, academia, and research.

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.

If this genetic variant is present in your PlexusDx results, the following tests and reports are commonly used to explore it further:

🧬 Genetic Tests:

🧪 Blood Tests:

📄 Genetic Report:

Frequently Asked Questions About Endurance and NFIA-AS2 rs1572312

How do I interpret my NFIA-AS2 rs1572312 genotype for endurance and recovery?

Your report groups rs1572312 into effect alleles: TT (2 effect alleles) suggests reduced endurance potential, GT (1 effect allele) suggests a modest influence on endurance regulation, and GG (0 effect alleles) suggests typical endurance capacity. NFIA-AS2 is a regulatory non-coding RNA, so the variant may affect how genes involved in physical performance are expressed—however, your results are only one piece of overall endurance and recovery.

What endurance and recovery strategies should I follow regardless of my NFIA-AS2 result?

Use evidence-based basics: fuel long sessions with complex carbohydrates before and easily digested carbs during workouts over 60–90 minutes, and aim to consume carbohydrates plus protein within 60 minutes post-workout (about a 3:1 to 4:1 carb-to-protein ratio for long sessions). Build an aerobic base with consistent low-to-moderate training, add interval work 1–2 times per week, include strength training twice weekly, prioritize 7–9 hours of sleep, and use active recovery (easy movement and mobility) while monitoring metrics like perceived exertion, heart rate, pace, and recovery.

Should I consider supplements or blood tests to support endurance linked to NFIA-AS2?

Possible supplement options include omega-3 fatty acids for cardiovascular health and recovery support, antioxidant-rich foods (vitamin C and E, berries and cherries) to help counter exercise-induced oxidative stress, electrolytes for long or hot workouts to replace sweat losses, and creatine to support recovery and repeated high-intensity efforts (discuss with your healthcare provider first). For medical checks, consider basic labs with your provider—such as a complete blood count for anemia, ferritin for iron stores, thyroid function, and a basic metabolic panel for electrolyte balance—especially if you notice unusual fatigue, poor recovery, or performance decline.

What tests can help me learn more about Endurance and NFIA-AS2 rs1572312?

The Functional Health Genetic Test delivers over 750 personalized genetic insights across 10 in-depth genetic reports to support whole-body, systems-level health understanding. The Fitness and Injury Genetic Report translates your results into personalized, actionable guidance. Your healthcare provider can also recommend targeted blood tests based on your specific pathway results and health history to complement your genetic insights with current biomarker data.

Medical and Editorial Standards

Medical review process: This article was reviewed for medical accuracy, scientific clarity, evidence alignment, and appropriate discussion of genetics, medications, supplements, biomarkers, and health-related claims.

Sources and evidence: PlexusDx educational content is developed using peer-reviewed research, clinical literature, reputable medical references, and, where applicable, public health or regulatory guidance. References are included at the end of the article when scientific, medical, or health-related claims are discussed.

Commercial transparency: PlexusDx offers genetic testing, blood biomarker testing, personalized supplement recommendations, and related precision wellness services. Product mentions are intended to help readers understand available options and should not be interpreted as medical advice.

Important disclaimer: PlexusDx educational content is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about medications, supplements, genetic testing, lab testing, or health-related care.