Can’t Grow Muscle? Start Working With Your Genetics

Why can your friend build muscle without trying, while you do everything in the book (going to the gym, downing protein shakes) but nothing works?

It’s in your genes.

Your ability to build muscle is up to 66% genetic. (1)

Couple that with whether you’re getting the right nutrients for muscle growth. (2)

There are two types of genes which control muscle growth: (3)

1. Genes which stimulate muscle building
2. Genes which trigger muscle breakdown

Let’s check out the most important genetics, their impact on muscle growth, and what you can do about it.

1. The “sprinter” gene

One important gene proven to impact strength and muscle size is ACTN3.

This gene codes for α-actinin-3, a protein in fast-twitch muscle fibres.

These types of fibres allow your muscles to contract rapidly. They are necessary for power sports, like weightlifting and sprinting.

If you have the slow ACTN3 gene, you’ll find building muscle more difficult.

Check out our guide on what to eat with ACTN-3 genes to find out how to optimise muscle growth according to your genes.

2. The Myostatin gene

Scientists reckon your MSTN genotype explains most of your muscle-building abilities. (4)

There are 3 important gene mutations you could have in your MSTN gene.

The K153R polymorphism, Rs1805086, is associated with peak power and longevity. Men with the KR genotype in K153R had a worse performance in vertical jumps compared with those with the KK genotype. (5)

The A55T and K153R variants are associated with response to strength training. Individuals with AT + TT genotype of the A55T polymorphism showed a significant increase in the thickness of biceps compared to carriers of AA genotype. (6)

3. The ACE gene (really, it is called ACE)

ACE in an enzyme which regulates your blood pressure.

Your blood pressure affects blood delivery to your muscles. It’s also important for muscle growth. (7)

The “high activity” version of the ACE gene is associated with reduced endurance performance and higher blood pressure (watch out!) but a greater strength gain after resistance training. (8)

“High activity” ACEers have larger muscle mass than other genotypes - as long as they train for it.

The “low activity” ACE gene reduces your blood pressure, improving blood FLOW to muscles, improves glucose delivery to muscles and improves endurance performance.

Whichever version of the gene you have, repeated exercise seems to override the genetic effect. (9)

You can improve your muscle gains or endurance performance, no matter which gene you have - IF you train. It may be harder to start, but the most important thing is consistency and repetition.

Oh and make sure you’re getting enough zinc. Zinc is very important for your ACE gene to work more efficiently. (10)

4. The Vitamin D gene

Vitamin D deficiency could reduce muscle strength. (11)

The vitamin D receptor (VDR) controls calcium balance and muscle function.

It’s also important for testosterone synthesis (more on that later…)

So make sure you supplement vitamin D if you want to build muscle - especially if your genes say you need a higher dose.

5. Inflammation genes

Bad news if you’re genetically prone to inflammation.

Inflammation has a detrimental effect on muscle growth.

High IL-6, an inflammatory cytokine, is the culprit. But some IL-6 in critical for muscle repair and adaptation…

So balancing your IL-6  levels is important for muscle building. (12)

If you have genes related to higher IL-6 levels, it’s crucial you focus on anti-inflammatory nutrition.

Follow these steps to reduce your IL-6 levels and improve muscle growth according to your genes.

6. Testosterone genes

It’s easier for men to build muscle because they have more testosterone.

Watch out for sex-hormone binding globulin (SHBG), though.

SHBG binds to testosterone and makes it unavailable to your body.

A mutation in the SHBG gene is associated with higher SHBG and lower testosterone levels. (13)

Here’s a few nutrients which reduce SHBG levels and increase testosterone:

• Supplementing creatine (14) - vegans are usually lower in creatine so this is very important if following a plant-based diet.
• Eating a higher-fat diet (15) - many athletes don’t eat enough fat but this is detrimental to hormone levels.
• Vitamin D (16) - crucial for making all hormones.
• Zinc - important for ACE (as discussed earlier) and anti-inflammation.
• Magnesium (17) - critical for muscles to function properly.

The Lowdown: Genetics and Muscle Growth

Your genes can tell you how easily you build muscle. For some it’s more natural than others.

If you’re having issues building muscle, the best way is a personalised approach to muscle growth according to your genetics.

Check out our DNA tests here to stop wasting time (and money) and start growing muscle in the right way for you.

References

1. Abney M, McPeek MS, Ober C. Broad and narrow heritabilities of quantitative traits in a founder population. Am J Hum Genet [Internet]. 2001 May [cited 2022 Mar 29];68(5). Available from: https://pubmed.ncbi.nlm.nih.gov/11309690/
2. Stokes T, Timmons JA, Crossland H, Tripp TR, Murphy K, McGlory C, et al. Molecular Transducers of Human Skeletal Muscle Remodeling under Different Loading States. Cell Rep [Internet]. 2020 Aug 4 [cited 2022 Mar 29];32(5). Available from: https://pubmed.ncbi.nlm.nih.gov/32755574/
3. Schiaffino S, Dyar KA, Ciciliot S, Blaauw B, Sandri M. Mechanisms regulating skeletal muscle growth and atrophy. FEBS J [Internet]. 2013 Sep [cited 2022 Mar 29];280(17). Available from: https://pubmed.ncbi.nlm.nih.gov/23517348/
4. Garatachea N, Lucía A. Genes and the ageing muscle: a review on genetic association studies. Age [Internet]. 2013 Feb [cited 2022 Mar 29];35(1). Available from: https://pubmed.ncbi.nlm.nih.gov/22037866/
5. Santiago C, Ruiz JR, Rodríguez-Romo G, Fiuza-Luces C, Yvert T, Gonzalez-Freire M, et al. The K153R polymorphism in the myostatin gene and muscle power phenotypes in young, non-athletic men. PLoS One [Internet]. 2011 Jan 20 [cited 2022 Mar 29];6(1). Available from: https://pubmed.ncbi.nlm.nih.gov/21283721/
6. Li X, Wang SJ, Tan SC, Chew PL, Liu L, Wang L, et al. The A55T and K153R polymorphisms of MSTN gene are associated with the strength training-induced muscle hypertrophy among Han Chinese men. J Sports Sci [Internet]. 2014 [cited 2022 Mar 29];32(9). Available from: https://pubmed.ncbi.nlm.nih.gov/24479661/
7. Gordon SE, Davis BS, Carlson CJ, Booth FW. ANG II is required for optimal overload-induced skeletal muscle hypertrophy. Am J Physiol Endocrinol Metab [Internet]. 2001 Jan [cited 2022 Mar 29];280(1). Available from: https://pubmed.ncbi.nlm.nih.gov/11120669/
8. Folland J, Leach B, Little T, Hawker K, Myerson S, Montgomery H, et al. Angiotensin-converting enzyme genotype affects the response of human skeletal muscle to functional overload. Exp Physiol [Internet]. 2000 Sep [cited 2022 Mar 29];85(5). Available from: https://pubmed.ncbi.nlm.nih.gov/11038409/
9. Valdivieso P, Vaughan D, Laczko E, Brogioli M, Waldron S, Rittweger J, et al. The Metabolic Response of Skeletal Muscle to Endurance Exercise Is Modified by the ACE-I/D Gene Polymorphism and Training State. Front Physiol [Internet]. 2017 Dec 14 [cited 2022 Mar 29];8. Available from: https://pubmed.ncbi.nlm.nih.gov/29311951/
10. Baltaci AK, Mogulkoc R, Baltaci SB. Review: The role of zinc in the endocrine system. Pak J Pharm Sci [Internet]. 2019 Jan [cited 2022 Mar 29];32(1). Available from: https://pubmed.ncbi.nlm.nih.gov/30772815/
11. Krasniqi E, Boshnjaku A, Wagner KH, Wessner B. Association between Polymorphisms in Vitamin D Pathway-Related Genes, Vitamin D Status, Muscle Mass and Function: A Systematic Review. Nutrients [Internet]. 2021 Sep 4 [cited 2022 Mar 29];13(9). Available from: https://pubmed.ncbi.nlm.nih.gov/34578986/
12. Crescioli C. Targeting Age-Dependent Functional and Metabolic Decline of Human Skeletal Muscle: The Geroprotective Role of Exercise, Myokine IL-6, and Vitamin D. Int J Mol Sci [Internet]. 2020 Feb 4 [cited 2022 Mar 29];21(3). Available from: https://pubmed.ncbi.nlm.nih.gov/32033000/
13. Ohlsson C, Wallaschofski H, Lunetta KL, Stolk L, Perry JR, Koster A, et al. Genetic determinants of serum testosterone concentrations in men. PLoS Genet [Internet]. 2011 Oct [cited 2022 Mar 29];7(10). Available from: https://pubmed.ncbi.nlm.nih.gov/21998597/
14. van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med [Internet]. 2009 Sep [cited 2022 Mar 29];19(5). Available from: https://pubmed.ncbi.nlm.nih.gov/19741313/
15. Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol [Internet]. 2021 Jun [cited 2022 Mar 29];210. Available from: https://pubmed.ncbi.nlm.nih.gov/33741447/
16. Zamir A, Ben-Zeev T, Hoffman JR. Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients [Internet]. 2021 Sep 25 [cited 2022 Mar 29];13(10). Available from: https://pubmed.ncbi.nlm.nih.gov/34684376/
17. Excoffon L, Guillaume YC, Woronoff-Lemsi MC, André C. Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach. J Pharm Biomed Anal [Internet]. 2009 Feb 20 [cited 2022 Mar 29];49(2). Available from: https://pubmed.ncbi.nlm.nih.gov/19095394/