High Protein & ACTN3 Power Genotypes

⚖️ GenoTaste Verdict

Targeted High Protein (1.8-2.2g/kg) with Strategic Carb Pacing.

📊 Calculated Target Macro Distribution

💡 Key Biological Insights

• ACTN3 R/R power genotypes undergo higher muscular mechanical strain and require consistent amino acid availability for myofibrillar repair.
• X/X endurance genotypes benefit from increased post-exercise collagen peptide and Vitamin C intake to support tendinous adaptation.
• Distributing protein intake evenly into 30-40g boluses every 3-4 hours optimizes muscle protein synthesis via mTOR signaling.

🥗 Practical Dietary Guidelines

• Consume 30-40g high-quality protein within 60 minutes post-workout.
• Supplement with 5g daily creatine monohydrate for ACTN3 R/R explosive phosphocreatine support.
• Pair post-workout protein with complex carbs to replenish glycogen stores.