The use of the maca as a medicinal resource extends back more than 2000 years, when its benefits were already evident. beneficial effects on salud. Currently, Peruvian maca is used for its benefits in terms of increased energy, resistance capacity, reinforcement of the immune system and salud sexual, among others.
In this post, we tell you everything about Peruvian maca, its benefits and how to integrate it into your daily routine as a sports supplement.
What is maca?
Maca is a plant from the cruciferous family that is more than 2000 years old, traditionally used as a basic energy food as well as for medicinal and ritual purposes.
This plant grows exclusively in the Andes above 4000 meters of altitude, in extreme conditions that give it an excellent concentration of nutrients and bioactive compounds in its root, with multiple positive effects on the organism.
Why choose Peruvian maca?
Peruvian maca is the variety of this plant most supported by science and with greater benefits in the body and in use for athletes. This is due to its unique growing conditions in the Peruvian highlands, giving it a unique density of active compounds, and its production based on legally monitored quality standards.
Properties and nutritional composition of maca
The value of maca is not in a single compound, but in a complete nutritional contribution that acts synergistically in the body.
But what really differentiates maca as a “superfood”? The key is in three compounds:
- Macamides and macaenes: They are unique to maca and are associated with increased energy, greater libido or sexual desire, and support for hormonal balance.
- Glucosinolates: With adaptogenic and stress and anxiety regulating properties
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Alkaloids: They are related to the function of the hypothalamic-pituitary axis, which regulates key hormones for the athlete.
In addition to its exclusive compounds, maca provides other key micronutrients, especially in athletes' diets, such as:
- Iron: key to oxygen and nutrient transport and aerobic performance
- Calcium and phosphorus: It influences the salud bone and muscle contraction
- Potassium and sodium: Supports electrolyte balance during exercise
- Zinc: Involved in testosterone synthesis and recovery
- Vitamins B1, B2 and B6: Supports energy metabolism
- Vitamin C: Strengthens the immune system and has antioxidant function
Types of maca
They can be distinguished different types of Peruvian maca depending on the color of its root, with different profiles in terms of the presence of active compounds.
- Yellow (or cream) maca: It is the most scientifically studied variety and the most common. Its benefits focus on increasing energy, vitality and supporting hormonal balance.
- Red maca: It is the variety with the most benefits at a sporting level due to its concentration of glucosalinates and its evidence in salud bone, recovery and female hormonal balance.
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Black maca: The rarest and most powerful of the three types of Peruvian maca. It has high levels of macamides and macaenes and increases strength, resistance, memory and concentration.
What are the benefits of maca?
Maca provides a full spectrum of benefits related to increased energy, resistance, hormonal balance, salud bone and muscle and improving libido, among others.
Energy and performance
Peruvian maca contributes to increase energy and stamina without stimulating the nervous system, helping athletes improve performance and reduce muscle fatigue.
Support for the salud bone and muscle
Maca helps maintain bone density, providing minerals such as calcium, phosphorus and magnesium, as well as the maintenance of muscle mass.
Strengthening the immune system and antioxidant function
Maca is rich in glucosinolates, which stand out for their anti-inflammatory properties and antioxidants, helping to strengthen the immune system. In addition, Peruvian maca contains nutrients such as vitamin C, zinc and iron, which help strengthen defenses and act against cellular oxidative stress.
Sexual health and fertility
Peruvian maca helps increase libido in men and women and supports male and female fertility.
The maca cHelps stimulate the hypothalamus and pituitary gland and optimizes the production of estrogen and testosterone. The content of macamides and macaenes, exclusive to maca, act on the endocannabionide system, related to libido.
Hormonal function and endocrine balance
Maca acts as a hormonal adaptogen, regulating own production. It is especially relevant for its support in the salud feminine, regulating the menstrual cycle or relieving the symptoms of menopause.
Cognitive function and mood
Maca contributes to improve memory, concentration and learning. Its hormonal regulatory function helps, in turn, regulate the mood associated with hormonal fluctuations.
Maca as a supplement: Most common formats
Peruvian maca is usually found in two types of supplements as a general rule: powder and capsules or tablets
- Powder format: Obtained through the root dehydration and grinding. It can be raw or gelatinized and mixes easily with other liquids.
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Capsule format: One of the most widespread formats due to its ease of consumption and in dose adjustment.
Maca and sports practice: Benefits, dosage and best time to take it
Maca and its consumption provide a wide spectrum of benefits for the general population. However, in the case of athletes and active people, it is a perfect supplement for its benefits in resistance, increased energy and salud bone and muscle.
Benefits of maca in sports practice
Among the main benefits of maca for athletes:
- Energy contribution: Maca is useful for providing sustained energy without the use of stimulants, helping to improve resistance without generating energy spikes or drops.
- Improves post-exertion recovery: Supporting muscle repair and reducing oxidative stress generated by intense exercise
- Increases strength and muscle mass for its influence on the production of endogenous testosterone
- Delayed muscle fatigue: The essential amino acids in maca help reduce fatigue associated with training
Recommended doses according to the objective
The dose of maca to take per day It will depend on the tolerance of each individual. As a recommendation applicable to all those considering starting maca consumption, it can be taken around 1g/day and increasing to evaluate tolerance.
Applying this to a maca capsule format, the recommended dose is 2 capsules per day.
Best time to take it: Before training, on an empty stomach or with food
The time of day in which you take maca has an influence, but The regularity and continuity in its consumption will determine the results, which will begin to be seen around 6-12 weeks from the start of consumption.
As it is an energizing supplement, it is recommended take in the morning with food intake, to improve the absorption of nutrients and reduce digestive discomfort, especially at the beginning.
Weekly use protocol for maca consumption
A weekly protocol for maca consumption collects your consumption for 5 days, used as a natural pre-workout, and resting for two days.
Another general recommendation is to take breaks in the maca consumption, in order to respect the hormonal axis and avoid excessive tolerance associated with prolonged continuous use. To do this, you can take weekly breaks or alternate between short cycle breaks (every 4 weeks, 1 week off), long cycle breaks (every 8 weeks, 2-4 weeks off) and seasonal breaks (every 3 months, 3 to 4 weeks off).
Conclusion: Why take Peruvian maca?
Peruvian maca is a superfood for all types of people, both athletes and the general population, for its benefits in increasing energy, salud hormonal, bone and salud sexual, among others.
Find your now maca supplement in capsules in the official AMIX store
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