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How ADRB2 Affects Muscle Mass and Weight Loss

Muscle mass supports metabolism, bone strength, balance, and energy. The ADRB2 gene plays a role in how your body regulates receptors involved in fat breakdown and energy use. Variations in this gene can change how efficiently your body burns fat. When fat burning is less efficient, especially during calorie restriction, the body may rely more on muscle tissue for energy. Understanding your ADRB2 genotype can help you tailor nutrition, training, and lifestyle strategies to protect muscle while pursuing weight loss or maintenance.

Key Concepts

  • Fat breakdown efficiency: ADRB2 affects receptors that help mobilize stored fat. Variants can reduce this ability.
  • Muscle preservation: If fat is harder to access, the body may catabolize muscle during calorie deficits unless countermeasures are used.
  • Actionable strategies: Protein intake, controlled calorie deficits, strength training, and targeted supplements can help preserve lean mass.

Practical Recommendations for Everyone

  • Protein: Aim for 0.7 to 1.0 grams per pound of body weight per day to support muscle repair and retention.
  • Calorie deficit: Use a moderate deficit of 300 to 500 calories per day to encourage fat loss while minimizing muscle loss. Target gradual weight loss of 1 to 2 pounds per week.
  • Strength training: Focus on regular resistance training at least 3 times per week, using compound movements such as squats, deadlifts, presses, and rows.
  • Cardio: Include moderate cardio but avoid excessive endurance work during aggressive dieting, which can increase muscle breakdown.
  • Recovery and sleep: Prioritize 7 to 9 hours of sleep and include rest days to support recovery and hormone balance.
  • Body composition tracking: Use body measurements or body composition testing to monitor lean mass rather than relying solely on scale weight.

Diet and Supplement Considerations

In addition to adequate protein and a moderate calorie deficit, consider these evidence-aligned options. Discuss any supplements with your healthcare provider before starting.

  • BCAAs and Leucine: Branched chain amino acids and supplemental leucine can support muscle protein synthesis around workouts, especially when dietary protein is insufficient.
  • Vitamin D: Adequate vitamin D supports muscle function and overall health. Consider testing and supplementing if levels are low.
  • Omega-3 fatty acids: EPA and DHA may support muscle protein synthesis and reduce inflammation that can impair recovery.
  • Creatine monohydrate: Can improve strength and help preserve muscle during calorie restriction when used alongside resistance training.
  • Protein timing: Prioritize protein across meals and include a protein-rich meal or shake after resistance sessions.

Genetic Interpretation for ADRB2 (rs1042714)

Below are friendly, clear interpretations of what your specific genotype may mean for muscle preservation during calorie restriction and practical steps you can take. Use these as educational guidance only. PlexusDx does not provide medical advice. Always consult your healthcare provider before making diet, supplement, or exercise changes.

2 effect alleles (GG) — Higher risk of muscle loss

What this means

If your genotype is GG, you carry two copies of the effect allele associated with reduced fat breakdown efficiency. During calorie restriction your body is more likely to rely on muscle tissue for energy if extra precautions are not taken.

Action plan

  • Protein target: 0.8 to 1.0 grams per pound of body weight per day to prioritize muscle maintenance.
  • Calorie strategy: Keep a moderate deficit of 300 to 500 calories per day. Avoid crash dieting and aim for 1 to 2 pounds of weight loss per week.
  • Training: Strength train at least 3 times per week using compound movements and progressive overload. Include heavier sets in the 4 to 8 rep range alongside higher-rep accessory work.
  • Supplements: Consider BCAAs or leucine around workouts, vitamin D if deficient, omega-3 fatty acids, and creatine to support strength and muscle retention.
  • Monitor: Track body composition and strength. If strength declines or lean mass drops, reduce deficit and increase protein and recovery.
1 effect allele (CG) — Moderate risk of muscle loss

What this means

If your genotype is CG, you carry one copy of the effect allele and have a moderate tendency for less efficient fat breakdown. You may be somewhat more likely to lose muscle during aggressive calorie restriction compared to people without the effect allele.

Action plan

  • Protein target: 0.7 to 1.0 grams per pound of body weight per day.
  • Calorie strategy: Aim for a 300 to 500 calorie daily deficit with gradual weight loss of 1 to 2 pounds per week.
  • Training: Strength train at least 3 times per week with emphasis on compound lifts. Maintain progressive overload and include recovery days.
  • Supplements: Consider omega-3s and ensuring sufficient vitamin D. BCAAs or leucine can be helpful if dietary protein is inconsistent.
  • Monitor: Watch strength trends and body composition. Adjust calorie deficit or protein if lean mass loss is observed.
0 effect alleles (CC) — Lower risk of muscle loss

What this means

If your genotype is CC, you carry two copies of the non-effect allele. This profile is associated with better fat mobilization and a lower likelihood of using muscle as an energy source during calorie restriction. This provides a favorable starting point for preserving lean mass while losing fat.

Action plan

  • Protein target: 0.7 to 0.9 grams per pound of body weight per day to support maintenance and recovery.
  • Calorie strategy: A moderate deficit of 300 to 500 calories per day is still recommended for steady fat loss while protecting muscle.
  • Training: Maintain consistent resistance training 3 or more times per week, including compound movements to support strength and bone health.
  • Supplements: Ensure sufficient vitamin D and consider omega-3s. Creatine can further support strength and muscle quality if desired.
  • Monitor: Continue to track body composition and performance to ensure muscle mass and strength are preserved.

Additional Testing and Notes

  • Consider testing serum vitamin D if supplementation is being considered.
  • Body composition testing such as DXA or bioelectrical impedance can help track lean mass changes more accurately than scale weight alone.
  • Work with a qualified healthcare provider, registered dietitian, or certified trainer to personalize macronutrient targets and exercise programming.

Educational note: Genetic results describe tendencies and do not determine outcomes. Lifestyle, diet, exercise, and environment play major roles in your health. PlexusDx does not provide medical advice. Always consult with your healthcare provider before starting new diets, supplements, or exercise programs.