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How IGF2 Affects Muscle Damage and Recovery

Muscle damage happens when muscle fibers are stressed or injured during intense exercise or physical activity. That damage triggers repair processes that build strength and endurance, but the speed and effectiveness of recovery vary between people. One gene that helps regulate muscle repair is IGF2. It makes insulin like growth factor 2, a protein that supports muscle growth, regeneration, and maintenance. Variations in IGF2 can influence susceptibility to muscle damage and how long recovery takes.

What this means for you

Your IGF2 genotype at rs680 can be one of three possibilities: TT, TC, or CC. Each is associated with a different level of influence on muscle repair. Below you will find clear, practical guidance on nutrition, supplements, training, recovery, and monitoring to help support muscle health based on these genotypes.

Practical goals for all genotypes

  • Support muscle protein synthesis with consistent, adequate protein across the day.
  • Reduce inflammation and oxidative stress with antioxidant rich foods and adequate rest.
  • Hydrate well before, during, and after exercise to support metabolic and repair pathways.
  • Build recovery into your training plan with scheduled rest days and active recovery.
  • Talk with your healthcare provider before starting supplements or making major changes to diet or exercise.

Genetic Interpretations

2 effect alleles (TT) — increased susceptibility to muscle damage

If you have the TT genotype at rs680, you carry two copies of the effect allele. This version of IGF2 is associated with greater susceptibility to muscle damage and may lead to longer recovery times after intense exercise. Your muscle repair processes may need more support to reach the same recovery outcomes as other genotypes.

What to focus on

  • Protein: Aim for 1.2 to 1.8 grams of protein per kilogram of body weight per day depending on training load. Include complete protein sources at each meal and a fast absorbing protein such as whey or soy after workouts.
  • Antioxidants: Consume a variety of fruits and vegetables, particularly berries, leafy greens, and colorful vegetables to supply vitamins A, C, and E and polyphenols that help limit oxidative damage.
  • Healthy fats: Include omega 3 fatty acids from fatty fish, algae oil, or supplements to reduce inflammation.
  • Vitamin D: Maintain sufficient vitamin D status as it can support muscle function and immune regulation. Consider testing serum 25 hydroxy vitamin D to guide dosing.
  • Hydration: Replace fluid and electrolytes after long or intense sessions.
  • Recovery strategy: Prioritize sleep, progressive training loads, planned deload weeks, and active recovery days such as low intensity cycling or walking.

Suggested supplements to discuss with your provider

  • Omega 3 fatty acids (EPA and DHA) to reduce exercise induced inflammation.
  • Vitamin D if deficient to support muscle health and recovery.
  • Branched chain amino acids or leucine rich protein post workout to stimulate muscle protein synthesis when whole protein is not available.
  • Creatine monohydrate as tolerated to support strength, cellular energy, and recovery in many individuals.

Monitoring and testing

  • Track training loads, soreness, and time to recovery in a log to identify patterns.
  • Consider baseline blood tests for vitamin D, basic metabolic panel, and markers of inflammation if recovery is consistently poor.
  • Work with a coach or clinician to pace progression and reduce risk of overtraining or injury.
1 effect allele (TC) — moderate susceptibility to muscle damage

If you have the TC genotype at rs680, you carry one copy of the effect allele. This may cause modest differences in how your muscles respond to stress. You might notice somewhat more soreness or slightly longer recovery after very intense or unaccustomed exercise compared with people without the effect allele.

What to focus on

  • Protein: Consume 1.0 to 1.6 grams of protein per kilogram daily, adjusted for activity level. Space protein evenly across meals.
  • Antioxidant foods: Include colorful fruits and vegetables to support recovery and reduce oxidative stress.
  • Omega 3s and vitamin D: Consider including these routinely in the diet; test vitamin D if you are at risk of insufficiency.
  • Hydration and electrolytes: Support recovery with fluids and sodium/potassium replacement after longer sessions.
  • Recovery planning: Use scheduled light days and active recovery to reduce accumulated damage.

Suggested supplements to discuss with your provider

  • Omega 3 fatty acids for inflammation control.
  • Vitamin D if levels are low.
  • Protein supplements when whole food intake is inadequate.
  • Creatine can be considered to support strength and recovery.

Monitoring and testing

  • Record perceived exertion and soreness to fine tune intensity and rest.
  • Consider vitamin D testing if you have risk factors for deficiency.
0 effect alleles (CC) — typical IGF2 function

If you have the CC genotype at rs680, you carry two copies of the non effect allele. This genotype is associated with typical IGF2 function and standard patterns of muscle repair and recovery. You are unlikely to have increased genetic susceptibility to exercise induced muscle damage from this variant.

What to focus on

  • Follow evidence based training progression with adequate protein, hydration, and rest to support predictable recovery.
  • Prioritize nutrient dense foods and manage training load to avoid overuse injuries.
  • Use supplements only as needed based on diet, testing, and goals. Consider vitamin D testing if you have risk factors for low levels.

Monitoring and testing

  • Track recovery, performance, and sleep to detect issues early.
  • Routine testing is not required based on this genotype alone but consider testing when symptoms or performance concerns arise.

Diet, Lifestyle, and Training Recommendations

Use the genotype guidance above to personalize these general strategies. Adjust intensity, volume, or recovery time if you find you are remaining sore or performance is impaired.

Nutrition

  • Protein: Aim for high quality proteins across the day: eggs, dairy, lean meats, fish, legumes, and soy.
  • Carbs for recovery: Include carbohydrates post exercise to refill glycogen and support repair.
  • Antioxidant rich foods: Berries, citrus, leafy greens, nuts, and colorful vegetables.
  • Healthy fats: Fatty fish, walnuts, flaxseed, and olive oil for anti inflammatory benefits.

Sleep and recovery

  • Get 7 to 9 hours of sleep nightly and prioritize consistent sleep timing.
  • Schedule rest days and incorporate active recovery such as walking, mobility work, or light cycling.
  • Use progressive overload and deload weeks to allow tissues to adapt without chronic damage.

Training tips

  • Warm up thoroughly before high intensity sessions and include movement prep specific to your sport.
  • Increase volume and intensity gradually to reduce sudden spikes in muscle damage.
  • Include eccentric load management since eccentric contractions commonly cause more delayed soreness.

Other considerations and when to seek help

  • If you experience persistent or worsening pain, swelling, weakness, or functional loss after exercise, consult your healthcare provider or a physical therapist.
  • Discuss supplementation and major dietary changes with your provider, especially if you have medical conditions or take medications.
  • Consider professional coaching or a sports dietitian for tailored plans if you are an athlete or have specific performance goals.

Disclaimer

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult with your healthcare provider before making changes to diet, supplements, exercise routines, or if you have health concerns or persistent symptoms.