Maca For Muscles
Whether you’re young, old or somewhere in between, strong muscles can improve your quality of life in many ways. Healthy muscles make losing fat easier, increase your brain function, boost your energy, enhance your strength and overall just make you feel better.
We all know that the only way to actually grow muscles is to use them – and that, or course, involves movement and exercise. But outside of working out, what can you do to enhance your progress?
In this article, we’ll take a deep dive on how one simple and natural addition to your diet can increase your muscle building results no matter your age or current health condition.
- What Is Maca Root?
- Four Ways Maca Supports Healthy Muscles
- What Research Says About Maca For Muscle Growth
- Maca For Muscle Building - Words From Happy Customers
- Is Black Maca The Best For Muscle Growth?
- How To Use Maca To Grow Stronger Muscles
- Final Words
What Is Maca Root?
The simple natural addition to your diet that can support healthy muscles is called “maca.” But what is maca exactly? Maca (scientific name lepidium meyenni is a root vegetable that grows natively in the high Andes of Peru. People indigenous to the area have used it as a food and as a medicine for thousands of years. More recently it has gained attention as a potent superfood with a unique nutrient profile that supports a wide variety of positive health outcomes.
While taking maca is often associated with benefits such as hormone balance, energy, improved skin tone, decreased anxiety, improved libido and more, it is also increasingly associated with improved athletic and physical performance. Maca is becoming popular among natural bodybuilders and other fitness enthusiasts seeking to increase muscle growth, durance and recovery.
But how does maca work? Let’s have a closer look.
Four Ways Maca Supports Healthy Muscles
Adding maca root to your diet can help your muscle growth and endurance goals in four major ways.
- Maca raises your energy - From traditional to modern, people have consistently expressed that taking maca root raises their energy levels. This is because maca acts as an adaptogen, or a life affirming and enhancing food. Many active people report that taking maca powder or capsules regularly increases their desire to move their bodies and work out more often.
- Maca improves stamina - Maca has a similar impact on stamina. Both athletes and non-athletes have expressed that taking maca root gives them an extra boost when it comes to their activities. Studies have also shown that maca root boosts endurance and stamina. In one study long distance cyclists improved their times significantly just by adding maca to their diets.
- Maca reduces muscle fatigue and enhances recovery - Maca’s adaptogenic properties may help reduce muscle fatigue by supporting the body’s stress response. People who take maca report faster recovery post-exercise and reduced muscle soreness. Maca’s antioxidants also help in minimizing oxidative stress caused by intense workouts, allowing the muscles to recover more efficiently.
- Maca increases protein synthesis - Maca contains essential amino acids, which are vital for protein synthesis and muscle repair. Though it is not a complete protein source, it can complement a balanced diet to provide the amino acids necessary for muscle growth.
What Research About Maca For Muscle Growth
There have been a variety of studies regarding how maca works to support healthy muscles and all of them are promising. Here are results from some more recent studies.
A 2022 study on maca and muscles found that maca not only had a preventive effect on sarcopenia (muscle loss), but also that “maca may promote muscle hypertrophy, differentiation and maturation.” In other words maca may help you keep from losing muscle as you age and at the same time help you build stronger muscles throughout yoru life.
This study from 2021 researched the anti-fatigue properites of maca in mice. It concluded that “Maca played a crucial role in the regulation of exercise-induced fatigue in mouse muscle, which could be expected to serve as a functional food supplement for improving exercise performance and alleviating physical fatigue.” That’s really amazing!
Another study from 2021 showed that maca prevented muscle atrophy and protected muscle fibers in a group of fish that consumed the root vegetable.
Studies from 2022 and 2015 found that maca’s strong antioxidant properties reduced recovery time for test subjects after prolonged exhaustive exercise periods. In other words, maca can help you get back on your feet faster after a strong workout.
Maca For Muscle Building - Words From Happy Customers
The research is promising and looks supportive of the idea that maca can help muscles, but a lot of it was performed on animals. No doubt more research on humans would be helpful, but at the same time, lots of people report positive effects from taking maca root for muscle growth. Here are just a few reports from some of our customers.:
"I have been taking maca for months now, and feel really good. I have felt like exercising and have noticed how muscular I am becoming. Just in time for the summer, beach here I come!" - Lori
"I love your Maca Black Raw Powder! I have been a bodybuilder for over 40 years and love the boost in my testosterone. I am 70 years old and feel like I'm 40 years younger. It has also improved my virility, in the bedroom, 150%. I had to back off from the recommended three scoops, to one scoop, for my 200 lb. frame, because it was too much for me.
"This product does everything it professes to do, on your website" - Chuck Dailey
"For years I have worked out and not really had any results. I have been taking this products for the last 2 weeks and I lost body fat and gain muscle mass. I have been able to go heavier on my weight training and have more endurance. My hot flashes have not gotten better put hopefully with time they will. I just switched to the liquid and I absolutely love it." – Violet
"I've been using maca for a little while now, but this is by far a premium product. I purchased this black maca as I wish to build my glutes to gain back some of my womanly curves. So far I have noticed some visable difference but the real difference is the stamina I've have during my workouts. Thanks Maca Team." - Dee
"I bought this to help with my weight gain journey & I’m very glad I purchased. This goes great with my protein shakes and breakfast smoothies. & I have seen results." - Diamond J.
Is Black Maca The Best For Muscle Growth?
As you may already know, maca roots come in a range of colors from yellow to red to black. While they all come from the same species, these different colors do have slightly unique nutrient profiles and functions.
When it comes to muscle building all 3 colors have some effect, but black maca stands out as the color that typically gets the most results for muscle growth.
For that reason, we typically recommend black maca products for anyone using maca to get stronger.
That said, we also carry tri-color maca, which contains all 3 colors. This is a great choice for people who want to experience some of the other benefits associated with the other maca colors. For example, red maca for prostate health.
How To Use Maca To Grow Stronger Muscles
Serving size:
The typical recommended serving size for maca is between ranges from 1-3 grams daily. We suggest starting at a lower serving and increasing gradually. If you are particularly active or a larger person you can take more. Maca has no known contraindications or side effects and you can’t “overdose” on it. However, it is possible to take more than necessary. In general, athletes and bodybuilders find that a dose of 3-5 grams daily provides optimal energy and endurance benefits.
The best times to take maca for muscle growth are:
- Pre-Workout: Taking maca about 30-45 minutes before a workout can enhance energy and endurance, allowing for a more effective training session.
- Post-Workout: Consuming maca after exercise may support recovery due to its anti-inflammatory properties.
Maca powder can be easily added to smoothies, protein shakes, or meals. Capsules and extracts are also available for those who prefer a more convenient form.
“Cycling:”
We also recommend cycling maca—taking it for a few weeks, followed by a break. This approach may help prevent tolerance and maintain its effectiveness.
Combining:
It’s also important to know that maca works well in conjunction with other supplements, particularly protein, BCAAs, creatine, and natural testosterone boosters.
- Protein Powders: Maca does not provide a complete protein profile, so pairing it with a protein shake or meal can provide the full spectrum of amino acids needed for muscle repair.
- BCAAs: These are crucial for muscle recovery and reducing soreness. Maca may enhance the endurance benefits of BCAAs, making workouts more sustainable.
- Creatine: For strength and size gains, creatine is a proven option. Maca can complement creatine’s effects by improving endurance and recovery.
- Natural Testosterone Boosters: While maca helps with hormone balance, other natural testosterone boosters can further enhance its effects on muscle growth.
Final Words
From research to individual feedback, it’s clear that maca is a great way to preserve and boost muscle growth. To get the most out of adding maca to your diet we recommend the following:
- Stay consistent: Like most supplements, maca works best when taken consistently over time.
- Combine maca with exercise: maca is not a substitute for resistance training. For muscle growth, it must be paired with regular, progressive resistance exercises.
- Maca can complement a high-protein diet but should not replace essential nutrients for muscle building, like proteins and healthy fats.
- Listen to your body and take a break as needed.
We’re always happy to help answer your products questions, but if you have any medical or health questions about adding maca to your diet please consult a competent and knowledgeable health care professional.
Thanks and enjoy the day!