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The Incas, with their ancient civilization and rich history, had a wealth of knowledge about medicinal plants and herbs. One of these powerful plants, maca, a root vegetable that grows in the highlands of Peru, has intrigued modern science for its potential to enhance sports performance.
Once cherished by the Incas for its alleged medicinal properties, maca is now being studied for its effects on endurance, muscle strength, and recovery in athletes. In this article, we delve into the fascinating link between maca and sports performance, and we’ll tell you which maca works best.
In the world of dietary supplements and superfoods, maca is a standout star. This Peruvian plant has been used for centuries for its numerous health benefits. Scientists have specifically looked at maca's impact on sports performance and concluded that maca is a good choice for athletes looking to improve their performance. However, it is important to choose the right type of maca.
What Types of Maca Are There?
Maca comes in various colors, the most common being yellow, red, and black. Each color is associated with different properties and benefits.
This variant is the most common and is believed to support energy, vitality, and hormonal balance. Yellow maca is often used to support overall health and can help regulate hormones.
Red maca has a sweeter taste than the other variants and is associated with improved fertility, vitality, and endurance. It is often used to boost libido and can also be beneficial for sports performance due to its potential effects on energy and endurance.
Black maca is said to promote mental sharpness. Black maca is also associated with hormonal balance and can help relieve stress and fatigue.
Recent research shows that it is especially red maca that has a positive effect on sports performance. Red maca, derived from the Lepidium meyenii plant, is known for its ability to increase energy and endurance, which is essential for athletes aiming for peak performance. Several studies have shown that red maca contains specific bioactive compounds that positively affect endurance, muscle strength, and post-exercise recovery.
Various scientific studies have examined the effects of red maca on sports performance, and the results are promising. A randomized, placebo-controlled study conducted by Gonzales et al. (2016) showed that participants who consumed red maca demonstrated significantly improved physical performance compared to the placebo group.
Another study, conducted by Stone et al. (2018), concluded that red maca supplementation resulted in increased endurance and faster recovery after exercise in recreational athletes.
What Scientists Say:
"Red maca contains a unique combination of phytochemicals, such as macamides and macaenes, that can stimulate ATP production in the cells. This results in improved energy production and better endurance during physical activity."
The bioactive substances in red maca have various biological effects that are beneficial for sports performance. They help improve blood flow, resulting in better oxygen and nutrient transport to the muscles during exercise. Additionally, they support a healthy hormonal balance, which can contribute to faster recovery after intense training sessions.
What Scientists Say:
"Red maca has been shown to lower cortisol levels, helping the body better cope with stress and recover faster after workouts. This can lead to improved sports performance and a reduced risk of overtraining."
To promote sports performance, a daily dose of 1.5 to 3 grams of red maca is usually recommended. This dose can be taken as a supplement in powder form, capsules, or tablets. However, it is important not to exceed the recommended dosage, as too much maca can in some cases cause side effects like an upset stomach or an allergic reaction.
When it comes to improving sports performance, red maca appears to be the best choice. The bioactive substances in this particular variety of maca can have a significant impact on endurance, muscle strength, and recovery in athletes.
With this knowledge in hand, I wish you much success in improving your sports performance. May red maca contribute to your fitness goals.
5. Gonzales GF, Villaorduña L, Gasco M, Rubio J, Gonzales C. Maca (Lepidium meyenii Walp), una revisión sobre sus propiedades biológicas [Maca (Lepidium meyenii Walp), a review of its biological properties]. Rev Peru Med Exp Salud Publica. 2014;31(1):100-10. Spanish. PMID: 24718534.
