Epigenetics: The Role of Diet in Health and Athletic Performance

Epigenetics is the study of how behaviours and the environment we live in can cause changes in gene expression (whether genes are switched on or off) without actually altering our DNA. It’s emerged as an important field within human health because, unlike traditional genetics, which focuses on inherited traits, epigenetics sheds light on how factors, such as diet, can influence gene activity. These changes can significantly impact health, disease prevention, and athletic performance

The Basics of Epigenetics

At the core of epigenetics is the idea that chemical modifications have the ability to regulate whether our genes work as they should do. These modifications can turn genes on or off, affecting how cells function. What makes epigenetics particularly fascinating is that these changes are affected by factors such as the foods we eat, exercise habits and stress levels rather than the genetics we inherit from our parents.

Diet and Epigenetics

Research has shown that our dietary choices can have a huge impact on whether or not our genes work properly. Nutrients and bioactive compounds in food can modify epigenetic markers, which impact things like metabolic processes, inflammation, and immune function. For example, polyphenols in foods like berries and green tea have been found to positively affect our DNA, potentially reducing the risk of chronic diseases such as cancer, heart disease, and diabetes.

One key area of interest is the impact of folate, B vitamins, and other methyl donors, which are crucial for DNA methylation processes (determining if genes are switched on or off). Dietary deficiencies in these nutrients can lead to poor gene expression, often leading to the development of potentially avoidable disease. On the other hand, a diet rich in fruits, vegetables, whole grains, and lean proteins can support optimal gene expression by maintaining a healthy balance of epigenetic changes.

Athletic Performance and Epigenetics

The relationship between diet, epigenetics, and performance is something athletes should be aware of. Nutrient-rich foods that positively affect gene expression may enhance recovery, increase muscle strength, and improve endurance. For example, nutrients like omega-3 fatty acids can help control inflammation which could improve an athlete’s ability to recover from intense training sessions and reduce the risk of injury.

A well-balanced diet that supports epigenetic health could also optimise energy metabolism which is vital for athletic performance. Studies have shown that the consumption of branched-chain amino acids (BCAAs) and protein-rich foods can alter the expression of genes related to muscle protein synthesis (MPS) and repair which benefits athletes aiming to build or maintain muscle mass.

(Not so) Personalised Nutrition and Epigenetics

One aspect of epigenetics is its potential for personalised nutrition. By understanding an individual's epigenetic profile, nutritionists and health professionals can offer tailored dietary recommendations that align with a person’s unique genetic makeup. This approach could revolutionise how we approach diet and performance, moving away from a one-size-fits-all model to a more precise, individualised strategy for enhancing health and athletic performance.

However, for those of us who don’t have access to the many tools and tests needed to generate a personalised genetic profile, taking as much of your diet as possible from whole food sources and being sure to include plenty of fruit, vegetables, lean proteins, diverse whole food fat sources, whole grains and fibre will set you off in the right direction.

PubMed IDs: 35163268, 25345837, 21088573