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7. Training & Physical Performance

 

 

Intro

 

Your blood markers can provide context for how your body produces energy, handles stress, recovers, and adapts to physical activity.

This section helps you understand how your training potential connects to your biology — and which adjustments may support performance, strength, and long-term resilience.

 

The goal is not to diagnose injuries or limitations, but to give you structured, data-informed input for smarter training decisions.

 

 

How we use these markers

 

We evaluate your markers using structured, science-based reference models to identify patterns and tendencies that may relate to:

 

  • energy availability

  • recovery demands

  • inflammatory load

  • stress exposure

  • nutrient status

 

Your VitaCode report highlights training-related insights based on:

 

  • metabolic markers

  • inflammation levels

  • indicators related to recovery capacity

  • indirect stress-hormone patterns

  • nutrient status (e.g. iron, B12, Vitamin D)

  • age-related performance considerations

 

We do not diagnose injuries, performance disorders, or medical exercise limitations.

We provide non-medical, data-based training guidance to help you train smarter — not just harder.

 

 

Core Markers We Consider

 

  • Energy metabolism (Glucose, HbA1c)

  • Inflammatory status (e.g. CRP)

  • Liver and muscle-related enzymes (AST/ALT patterns, CK if provided)

  • Nutrient-related performance markers (Vitamin D, Ferritin, B12)

  • Hydration and electrolyte-related indicators

  • Indirect hormone-related performance signals (through combined patterns)

 

 

What These Markers Tell You

 

1. Energy Capacity

Glucose and HbA1c patterns can help illustrate how efficiently your body fuels activity and how stable your energy patterns may be over time.

Values outside optimal ranges may be associated with energy swings, quicker fatigue, or reduced training tolerance.

 

2. Recovery Ability

Inflammation-related markers (e.g. CRP) and certain enzyme patterns can highlight how much stress your system is carrying and how well it may be recovering from daily load or training.

Persistently elevated patterns may suggest a need for more recovery, sleep, or adjustment in intensity.

 

3. Strength & Endurance Context

Nutrient markers like Vitamin D, B12, and iron-related values influence oxygen transport, neuromuscular function, and overall stamina.

Suboptimal levels can be associated with reduced performance potential, slower adaptation, or more pronounced fatigue.

 

4. Stress Load & Overtraining Risk

Patterns that reflect chronic stress or insufficient recovery can indicate when your program may benefit from deload phases, sleep prioritization, or reduced non-training stress.

We interpret these signals on a non-medical, trend level, not as diagnoses.

 

5. Adaptation Potential

Balanced metabolic and inflammatory patterns provide a supportive foundation for muscle gain, body recomposition, and progression in strength and endurance.

The report helps you see whether your current lifestyle appears to support, or potentially limit, these adaptation processes.

 

 

Lifestyle Factors That Influence Results

 

Training-related patterns in your markers can be influenced by:

 

  • Sleep quality and duration

  • Training intensity and frequency

  • Total training volume over weeks and months

  • Diet (protein intake, carbohydrate timing, micronutrients)

  • Hydration level

  • Work stress and mental load

  • Alcohol and smoking

  • Age-related hormonal changes

 

Diese Faktoren bestimmen zusammen, wie gut dein Körper Belastung toleriert, wieder runterfährt und sich anpasst.

 

 

Recommendations

 

 

Training Strategy

 

  • Combine strength and cardio for the best overall metabolic and cardiovascular support.

  • Use progressive overload for strength, but avoid constantly maximal intensities without planned recovery.

  • Balance high-intensity sessions with lower-intensity or technique/recovery-focused days.

  • Review and adjust your program every 6–8 weeks to respect adaptation and avoid stagnation.

 

 

Supplement Support for Training

(Non-medical, general options — always abstimmen mit deinem Arzt bei Vorerkrankungen oder Medikamenten.)

 

  • Magnesium → often used to support recovery, muscle relaxation, and sleep.

  • Omega-3 → may help modulate exercise-related inflammation when combined with good nutrition.

  • Vitamin D → relevant for muscle function and general performance context when levels are low.

  • Creatine (optional) → widely studied to support strength and power output in appropriate training programs.

  • Protein intake → through food or shakes, to support muscle repair and growth when daily intake is low.

 

Dosis, Timing und Verträglichkeit sollten immer individuell betrachtet und im Zweifel mit einem Facharzt oder Ernährungsprofi besprochen werden.

 

 

Recovery Optimization

 

  • Aim for 7–9 hours of regular sleep to support adaptation, hormone balance, and nervous system recovery.

  • Use active recovery (walking, light cycling, mobility work) anstatt völliger Inaktivität zwischen harten Einheiten.

  • Target around 30–40 ml Wasser pro kg Körpergewicht pro Tag, angepasst an Klima, Schweißverlust und Aktivität.

  • Limit alcohol, besonders nach intensiven Einheiten — es kann Regeneration, Schlafqualität und Trainingseffekt deutlich beeinträchtigen.

  • Plane bewusste Resttage ein: sie erhöhen langfristig Leistung und Belastbarkeit, statt Fortschritte zu bremsen.

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