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How VEGF(A) Genetics Affect Muscle Damage and Recovery

Muscle damage happens when muscle fibers are stressed or injured during physical activity. Soreness and the need for repair follow exercise that challenges muscles. The VEGF(A) gene helps control the growth of new blood vessels, which deliver oxygen and nutrients needed for muscle repair and growth. Variations in VEGF(A) can change how well blood vessels form after exercise and how quickly muscles recover. This article explains what different genotypes at rs2010963 may mean for your recovery, and gives practical diet, supplement, and lifestyle strategies to support muscle healing.

Why VEGF(A) Matters for Recovery

VEGF(A) produces a signaling protein that promotes angiogenesis, the formation of new blood vessels. After exercise, angiogenesis helps bring oxygen, glucose, amino acids, and immune cells to damaged muscle tissue so repair and adaptation can occur. If VEGF(A) signaling is reduced, the vascular support for muscle repair may be less robust, possibly increasing susceptibility to prolonged soreness or slower recovery. Knowing your genotype can help you tailor training, nutrition, and recovery strategies to support muscle health.

Quick Practical Steps to Support Muscle Repair

  • Consume a balanced diet with enough protein and carbohydrates to support repair and glycogen restoration.
  • Include antioxidant-rich foods and anti-inflammatory sources like omega-3s to reduce oxidative stress and inflammation.
  • Prioritize hydration before, during, and after exercise to support circulation and nutrient delivery.
  • Adjust training intensity and volume to allow adequate recovery, especially after heavy or novel workouts.
  • Use evidence-based recovery tools: sleep, progressive rest days, active recovery, and targeted mobility work.
2 effect alleles (CC) — higher risk of compromised vascular support

If you have the CC genotype at rs2010963, you carry two copies of the effect allele. This genotype may reduce VEGF(A) protein production or signaling, which can mean less angiogenesis after exercise. With potentially less vascular support, your muscles may receive fewer resources during the critical repair window, increasing susceptibility to muscle damage and slower recovery.

Training Considerations

  • Favor progressive overload with smaller increments to avoid sudden spikes in damage.
  • Include more gradual increases in volume and intensity, particularly for resistance training.
  • Prioritize recovery days and consider more frequent active recovery sessions (light movement, walking, gentle cycling).
  • Mix endurance work with resistance training to help stimulate capillary growth over time.

Diet & Nutrition

  • Protein: Aim for 1.2–1.8 g/kg body weight per day depending on activity level to supply amino acids for repair.
  • Carbohydrates: Replenish glycogen after workouts with whole food carbs to support muscle recovery.
  • Antioxidants: Eat colorful fruits and vegetables (berries, leafy greens, beets) to lower oxidative stress.
  • Omega-3s: Include fatty fish, flax, chia, or consider supplementation to reduce inflammation and support repair.
  • Micronutrients: Ensure adequate vitamin C, vitamin D, magnesium, and zinc to support tissue repair and immune function.

Supplements to Consider

  • Omega-3 (EPA/DHA): 1–3 g per day may help reduce inflammation after exercise.
  • Collagen or hydrolyzed collagen plus vitamin C: can support connective tissue repair when combined with resistance training.
  • Curcumin or tart cherry extract: natural anti-inflammatory options that may reduce post-exercise soreness for some people.
  • Protein powder: whey or plant-based protein to help meet daily protein targets when whole-food intake is limited.

Recovery Practices

  • Sleep: Aim for 7–9 hours nightly to allow physiological repair processes to occur.
  • Hydration: Maintain electrolyte balance and fluid intake to support circulation.
  • Massage, foam rolling, and gentle mobility work can help circulation and reduce stiffness.
  • Monitor soreness and performance; extend recovery or reduce load if soreness is severe or prolonged.
1 effect allele (CG) — moderate variation in recovery

With the CG genotype you carry one copy of the effect allele. This is associated with a moderate variation in VEGF(A) function and a moderate risk of differences in muscle recovery. You may experience slightly longer or more noticeable soreness after intense or novel workouts compared with people who have no effect alleles.

Training Considerations

  • Include gradual progression and a mix of intensity to stimulate adaptation without excessive damage.
  • Use autoregulation: adjust daily training intensity based on energy, soreness, and performance.

Diet & Supplements

  • Follow a protein-rich eating plan and include antioxidant-rich fruits and vegetables.
  • Consider omega-3 intake from food or supplements to support inflammation control.
  • Use targeted supplementation only when dietary intake is insufficient.

Recovery Practices

  • Prioritize sleep and hydration, include active recovery on easy days, and assess progress over time.
0 effect alleles (GG) — typical VEGF(A) function

If you have the GG genotype you carry two copies of the non-effect allele. This is associated with typical VEGF(A) protein production, supporting normal blood vessel formation after exercise. Your muscles are likely to receive average oxygen and nutrient delivery during recovery, resulting in standard repair of muscle fibers and typical recovery timelines.

Training Considerations

  • Standard progressive training programs and recovery strategies are appropriate.
  • Monitor for overtraining signs and ensure adequate rest after very intense sessions.

Diet, Supplements, and Recovery

  • Maintain balanced intake of protein, carbs, antioxidants, and healthy fats including omega-3s.
  • Use general recovery practices: sleep, hydration, active recovery, and mobility work.

Blood Tests and Monitoring

  • Consider regular basic labs with your healthcare provider if you have persistent recovery issues: complete blood count, basic metabolic panel, vitamin D level, and inflammatory markers as clinically indicated.
  • Track training logs, soreness ratings, and performance metrics to objectively assess recovery over weeks to months.

When to Talk to Your Healthcare Provider

  • If you experience prolonged or severe muscle pain, weakness, dark urine, or declining performance despite rest and typical recovery strategies, seek medical evaluation.
  • Before starting any new supplement, especially if you have underlying health conditions or take medications, discuss with your healthcare provider.

PlexusDx provides educational information about genetic predispositions and how they may relate to health and wellness. This content is not medical advice. Always consult your healthcare provider or a qualified professional before making changes to your diet, supplements, exercise program, or medical care.