Paul came to Ixcela because he wanted to maximize his chance of qualifying for the Olympic Marathon and Half Marathon Trials. Due to frequent upper respiratory infections and injuries (Achilles tendinitis and a recurring calf strain), he missed up to fifty training days per year—and just before testing with Ixcela, he had missed twenty-four days in one month alone. Missing training days kept him from progressing toward his goals. He needed to try something different to boost his performance and athletic recovery.
Paul diligently kept logs of his sleep, stress, and training mileage, and he knew that his sleep could be improved. However, he was uncertain to what extent sleep was affecting his performance and recovery, and he was curious if nutrition and mindfulness changes might also improve his progress. That’s why Paul decided to look into his internal fitness to assess what could be impacting his recovery and immune function.
Paul’s Ixcela results showed that he wasn’t getting enough protein (his tryptophan and tyrosine were both below optimal levels) and his body wasn’t able to keep up with his training load (his xanthine was above optimal). This meant that his body was under too much stress and it lacked key nutrients for proper recovery, sleep, and immune function.
The amino acids tryptophan and tyrosine are especially important for runners because these metabolites affect sleep, cellular repair, muscle tissue recovery, immune function, mood, and motivation. Tryptophan is involved in the production of serotonin (the happiness molecule) and melatonin (the sleep hormone). When tryptophan is below optimal levels, it can affect the ability to fall asleep or stay asleep. Tyrosine serves as a building block for several neurotransmitters that help to regulate mood, behavior, and general feelings of well-being. Because tyrosine helps the body build proteins and helps nerve cells communicate, it is an important metabolite for athletic performance and recovery.
Xanthine, one of the stress markers Ixcela tests, is a key indicator of how the body is adapting to the training load. Above-optimal xanthine may indicate overtraining and the need for nutrition adjustments and more restorative activities and rest days. Optimal levels of xanthine support energy, tissue repair, cellular healing, and sustained exercise performance.
While speaking with his Ixcela Expert, Paul realized there were gaps in his diet. He sometimes skipped meals or grabbed an easy (but not necessarily nutritious) snack such as chips, granola bars, or cookies. With the help of his Ixcela Expert, he understood how important protein, specifically tryptophan, is for supporting restful sleep and recovery. Paul’s Expert explained that his body was not getting enough protein to support his athletic goals and assist in the repair process. Insufficient protein and lack of recovery days were also contributing to his frequent colds.
Paul shared that he would sometimes go an entire month without taking a rest day. After learning that xanthine is a marker for stress and overtraining, he realized that he needed to add more rest days so he could increase his mileage from forty miles per week to ninety miles per week at the peak of his training. Seeing that his body was already showing signs of being overstressed meant that he needed to consider additional recovery strategies.
Using the testing data, Paul’s Ixcela Expert created a personalized action plan that he could reasonably fit into his busy lifestyle. To help him reduce missed training days due to sickness or injury, he needed to focus on two primary goals:
The Ixcela Expert also advised Paul to start taking 3 personalized supplements:
Since working with Ixcela, Paul has been prioritizing sleep and rest, and he is keeping a food log so he can ensure he is consuming enough protein. As a result, he is getting sick less often, but when he does, his cold symptoms subside more rapidly than before. He also feels that he has been able to bounce back quicker and not take as many days off from running. Prior to Ixcela, Paul completed 72 workouts in 90 days; however, during his 90-day Ixcela program, he was able to complete 96 workouts. Paul’s sleep quality has also improved and he is waking up less frequently during the night. He reports less fatigue throughout the day and, as a result, he is able to run farther. His hourly running distance has increased from 8 miles to 8.5 or 9 miles in one hour. Thanks to Ixcela, Paul feels very hopeful about reaching his Olympic goals!
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