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Sports nutrition by genetic profile: training load sets the pace, genes add the accents
Training load sets the foundation of sports nutrition: according to the ISSN, 1.4–2.0 g of protein per kilogram per day is enough for most people who train, and 8–12 g of carbohydrate per kilogram fills glycogen stores to the maximum. Genes add personal accents on top: CYP1A2 influences how caffeine changes performance, ADRB2 how well muscle is preserved on a diet, ACTN3 the emphasis between power and endurance. Novogenia makes personalized micronutrients for this – not sports foods such as protein powder or creatine.
Same dose, opposite result
In a randomized, double-blind study, 101 male competitive athletes rode a 10-km cycling time trial – with no caffeine, or with 2 or 4 mg of caffeine per kilogram of body mass. Those with two functioning copies of the CYP1A2 gene were 6.8% faster on average with 4 mg/kg. Those with two impaired copies were 13.7% slower with the same dose (Guest et al., Medicine & Science in Sports & Exercise, 2018).
Same dose, two completely different results. Sports nutrition rests on a solid foundation, and training load sets it: how much energy, protein and carbohydrate someone needs. Genes add personal accents on top – for caffeine, for preserving muscle on a diet, for the emphasis between power and endurance. Think of training load as the base recipe and the genetic profile as the seasoning: without the base recipe, nobody gets fed, but the seasoning is what makes the dish yours.
Training load first, genes second
Before you open a genetic report, the foundation has to be in place. The International Society of Sports Nutrition (ISSN) has published clear reference values for it:
| Building block | What the ISSN recommends | What it depends on |
|---|---|---|
| Protein per day | 1.4–2.0 g per kilogram of body weight is enough for most people who train, to build and maintain muscle | goal, type of training, energy balance |
| Protein per meal | about 0.25 g/kg or 20–40 g, spread evenly every 3–4 hours | age, recent strength training |
| Carbohydrate per day | 8–12 g/kg fills glycogen stores to the maximum; high training volume drains them the most | training volume and intensity |
| Carbohydrate during training | about 30–60 g per hour in intense sessions lasting more than 60 minutes | duration and intensity of the session |
These values come from the ISSN position stands on protein (Jäger et al., Journal of the International Society of Sports Nutrition, 2017) and on nutrient timing (Kerksick et al., Journal of the International Society of Sports Nutrition, 2017). They apply regardless of the genetic profile – they are the guardrails within which you personalize.
What the genetic profile adds to nutrition
Novogenia analyzes sport-relevant genes in several lifestyle analyses. For athletes’ nutrition, these topics matter most:
| Topic | Example gene | Analysis | What it means on the plate |
|---|---|---|---|
| Power or endurance | ACTN3 | Performance analysis | The food ratings in the report are adapted for a higher training load; nutrition follows the training emphasis. |
| Caffeine and performance | CYP1A2 | Nutrition analysis | Test dose and timing before exercise in training, keep an eye on sleep. |
| Preserving muscle on a diet | ADRB2 | Weight analysis | Moderate deficit, enough protein and strength training – especially consistently with an unfavorable result. |
| Exercise or calories as the weight lever | ADRB2, ADRB3 | Weight analysis | Shows where the stronger lever for weight lies; training stays in the plan for health and muscle. |
At Novogenia, a gene is included in the analysis only if at least three independent studies support the effect. In the report, results are deliberately described in simple terms as “functioning” or “impaired” – a simplification; the technical term is genetic variants. The genetic traits are well documented; the nutrition recommendations derived from them are logical conclusions, not scientifically proven.
How ACTN3 and CYP1A2 work in detail is explained in Sports and performance nutrition: what genes reveal. What the Performance analysis measures as a whole is covered in The performance analysis: what it measures.
Protein: enough, well spread – and especially important on a diet
Muscle grows when stimulus and building material come together. Strength training and protein both stimulate the building of muscle protein, and they reinforce each other when the protein comes before or after training (Jäger et al., 2017).
It gets interesting when weight has to come down – before a competition in a weight class or during a cutting phase. Then considerably more protein may be needed: according to the ISSN, 2.3–3.1 g/kg per day may be required to retain as much muscle as possible in resistance-trained people during a calorie deficit (Jäger et al., 2017). On top of that, in lean people a slower rate of weight loss preserves muscle better (Aragon et al., Journal of the International Society of Sports Nutrition, 2017).
This is where the ADRB2 gene provides a personal reason. It is involved in how the body mobilizes energy and influences how well muscle mass is preserved during weight loss. Some genotypes lose muscle more easily in a deficit. The logical conclusion: if the report shows an unfavorable ADRB2 result, a moderate rather than extreme deficit, enough protein and strength training matter all the more. More in the gene story Preserving muscle during weight loss, and the ADRB2 gene.
A second chapter of the Weight analysis answers the question many members ask: train more or eat less? ADRB2 and ADRB3 help control how readily the body releases stored fat during exercise. For some people, training is a strong lever for weight; for others, diet moves the scale more. That is no excuse to skip training – exercise always pays off for health and muscle. But it helps to invest energy where it does the most for the weight goal (Sport or calorie reduction, and your ADRB genes).
Carbohydrates: fuel that follows the training plan
Carbohydrates are the fuel for long and hard sessions. Muscles store them as glycogen, and high training volume drains these stores the most. According to the ISSN, 8–12 g of carbohydrate per kilogram per day fills the stores to the maximum. For intense sessions lasting more than 60 minutes, the ISSN recommends about 30–60 g per hour (Kerksick et al., 2017).
And the genes? They do not set carbohydrate needs directly – training does. But they help choose the emphasis. Someone whose ACTN3 result leans toward endurance and who therefore trains more long sessions needs more fuel. For short, heavy strength sessions, the daily protein amount, spread evenly across the day, remains the key point (Kerksick et al., 2017). So the order is: genes, then training emphasis, then nutrition.
Caffeine: dose and timing by genetic profile
Caffeine is one of the few performance aids with solid evidence. According to the ISSN position stand, 3–6 mg per kilogram of body mass improves performance in many studies; very high doses of around 9 mg/kg come with many side effects and are not needed (Guest et al., Journal of the International Society of Sports Nutrition, 2021). A meta-analysis of 13 studies with 440 participants confirms the influence of CYP1A2: caffeine improved performance in people with functioning genes and worsened it on average in those with two impaired copies – but in them, performance was better the later exercise started after intake (Barreto et al., Medicine & Science in Sports & Exercise, 2024).
For practice, this means: with impaired CYP1A2 genes, start low, test the gap before exercise in training and never experiment for the first time in competition. And think about sleep: in one study, 400 mg of caffeine still disturbed sleep when taken six hours before bedtime. The authors advise avoiding substantial amounts for at least six hours before going to bed (Drake et al., Journal of Clinical Sleep Medicine, 2013). So anyone who trains in the evening and breaks down caffeine slowly has a double reason to have the last cup earlier in the day. With cardiovascular conditions, medications or pregnancy, the caffeine question belongs in a physician’s hands.
What Novogenia makes – and what it does not
An honest point before you plan an offer: Novogenia makes personalized micronutrients, not sports foods. Protein powder, creatine, carbohydrate or electrolyte drinks are not part of the range; new nutrients are a development project at Novogenia. Personalized supplements cover vitamins and minerals – how this works for athletes is explained in Micronutrients for athletes: personalized and safe.
If you sell other manufacturers’ sports foods, every advertising statement is subject to this rule: health claims are prohibited unless they are authorized and included in the list of authorized claims (Art. 10(1) Regulation (EC) No 1924/2006). Three examples from Regulation (EU) No 432/2012, each with conditions:
- Protein: “Protein contributes to a growth in muscle mass” – only for food that is at least a source of protein.
- Creatine: “Creatine increases physical performance in successive bursts of short-term, high intensity exercise” – only with a daily intake of 3 g of creatine and for foods targeting adults performing high intensity exercise.
- Carbohydrate-electrolyte solutions: “Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise” – only with a precisely defined composition.
Switzerland has its own list: health claims are allowed only if they appear in Annex 14 of the FDHA Ordinance on Food Information (LIV); any other claim requires authorization from the Federal Food Safety and Veterinary Office (BLV) (Art. 31(2) and (3) LIV). You will find wording help in Health claims: what you may advertise.
Bringing genes and the plate together in conversation
- Record the training load: volume, intensity, competition calendar and weight goal.
- Set the foundation: protein, carbohydrate and energy based on the reference values.
- Add accents from the report: caffeine strategy, muscle preservation on a diet, training emphasis – only what fits the goal.
- Test in training: never for the first time in competition.
- Measure and adjust: performance, body composition, well-being. The measured response beats the predisposition.
Hit the brakes if someone has symptoms, takes medication, is pregnant or breastfeeding, or might have an eating disorder. Then the first stop is a physician.
Switzerland: who may order the analysis
In Switzerland, genetic analyses of dietary behavior and sporting activity count as tests of physiological traits (Art. 37(1) GUMV). Only certain health professionals may order them, including physicians, pharmacists, nutritionists (FH) and physiotherapists (FH) (Art. 40 GUMV) – fitness trainers are not among them. The saliva sample is taken in the presence of the ordering professional (Art. 34(3) GUMG), and analysis in the lab in Austria requires written consent (Art. 36 in conjunction with Art. 29 GUMG). Tests on food intolerances count as medical there (Art. 37(2) GUMV). A Swiss gym therefore works with one of these professionals. More in Who may offer genetic tests?
Checklist: sports nutrition by genetic profile
- Training load and goal are recorded before you discuss the report.
- Protein and carbohydrate follow training and goal, not a single gene.
- The caffeine strategy is tested in training – with an eye on sleep.
- Diet phases use a moderate deficit, enough protein and strength training; an ADRB2 result is an extra reason.
- Recommendations from the report are explained as logical conclusions.
- Advertising for sports foods uses only authorized claims in their official wording, including conditions.
- Symptoms, medications, pregnancy, breastfeeding or a suspected eating disorder are referred to a physician.
Frequently asked questions
Do genes determine how much protein an athlete needs?
Should slow caffeine metabolizers skip caffeine before training?
Does Novogenia make protein powder or creatine?
Which analysis fits sports nutrition?
May fitness trainers in Switzerland order nutrition or sport genetic analyses?
Related: Sports and performance nutrition: what genes reveal · Preserving muscle during weight loss, and the ADRB2 gene · Micronutrients for athletes: personalized and safe
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