ACL Tear — Genes & Biomarkers Overview
Biomarker / Gene
Bad Score
Free Plan
Plan With Purchases
COL5A1
Gene
TT genotype
Neuromuscular training
(FIFA 11+ protocol)
Collagen 10-15g + Vit C 500mg
+ Copper 1-2mg/day
COL1A1
Gene
ss genotype
Heavy slow resistance (HSR)
training; eccentric focus
Collagen + Vit C + Silicon 6-10mg
+ Manganese 2-5mg/day
GDF5
Gene
+104T/C variant
Proprioceptive + balance
training 3x/week
Glucosamine 1500mg
+ Chondroitin 1200mg + UC-II
MMP3
Gene
5A/5A genotype
Anti-inflammatory diet
+ scheduled deload weeks
EGCG 400-800mg/day
+ Curcumin phytosome 500mg
ACAN
Gene
Unfavorable VNTR
Closed chain exercises
+ plyometric progression
Chondroitin 1200mg + NAG 1000mg
+ Hyaluronic acid 200-400mg
COMP
Gene
Unfavorable variant
Aquatics + cycling
(cyclic low-load movement)
UC-II 40mg + EGCG 400mg
+ Boron 3-6mg/day
Vitamin D
Biomarker
<30 ng/mL
Midday sun 15-30 min
+ fatty fish 3x/week
D3 4000-5000 IU/day
+ K2 MK-7 100-200mcg
Estradiol & SHBG
Biomarker
Out of optimal
range
Cruciferous veg + reduce
xenoestrogens (plastics)
DIM 100-200mg/day
+ Calcium-D-glucarate 500mg
hs-CRP
Biomarker
>3.0 mg/L
Mediterranean diet
+ 7-9h sleep + stress mgmt
Omega-3 2-3g EPA+DHA/day
+ Curcumin phytosome 500mg
Magnesium (RBC)
Biomarker
<5.0 mg/dL
Pumpkin seeds + dark leafy
greens + reduce alcohol
Mg glycinate/malate 300-400mg
elemental, evening dose
P1NP
Biomarker
<25 mcg/L
Progressive loading
+ protein 1.6-2.2g/kg/day
Collagen peptides 10-15g
+ Vit C 500mg (pre-exercise)
IGF-1
Biomarker
Lower 1/3 of
age-adj. range
Optimize sleep + BFR training
+ compound resistance lifts
Zinc 15-30mg + Creatine 3-5g
+ Ashwagandha KSM-66 300-600mg