5 Ways Peruvian Athletes Use Maca (and What the Research Actually Backs)

May 12, 2026

Walk into any gym in Miraflores — Lima's upscale coastal district — and you'll find maca powder in the supplement cabinet alongside whey protein and creatine. But maca isn't a modern sports supplement. It's been a staple of Andean endurance for centuries. The question is whether the gym version delivers on the same promise.

Here's how people in Peru actually use maca for physical performance, and which uses have any science behind them.

1. Pre-workout energy without caffeine

Traditional use: Andean farmers at 4,000 meters elevation have eaten maca for energy since before the Inca Empire. At those altitudes, where oxygen is thin and the workday is physical, anything that helps you keep going matters. Fresh maca was roasted like a potato or dried into a flour that lasted months through the growing season.

What the research shows: A 2009 study in the Journal of Ethnopharmacology gave trained male cyclists either maca extract or placebo for 14 days, then tested their 40km time trial performance. The maca group improved their times — modestly but measurably — without reported side effects. The sample was small (eight cyclists per group), but the direction was clear.

This is the use we feel most comfortable standing behind. If you want steady energy without a caffeine spike and crash, maca has actual evidence here. It's not a stimulant; it doesn't give you a jolt. It's more like a slow, even fuel.

2. Endurance and high-altitude adaptation

Traditional use: The connection between maca and altitude is cultural as much as physiological. Indigenous communities in Pasco and Junín — where maca is grown at 3,800–4,800 meters — have always understood it as something that helps the body cope with a demanding environment. Their word for this kind of plant is sometimes translated as "fortifier."

What the research shows: Some studies suggest maca may support red blood cell production and oxygen-carrying capacity, though this work is early and hasn't been replicated cleanly in human trials. Peruvian distance runners have incorporated it into training routines, and there's enough theoretical basis to make it interesting for endurance athletes. But attributing high-altitude adaptation entirely to maca would be a stretch. Genetics, years of living at elevation, and overall training load matter far more.

Honest verdict: worth trying if you're training in the mountains or preparing for a high-altitude event. Don't expect miracles from a single supplement.

3. Hormonal balance during heavy training blocks

Traditional use: In rural Peru, maca is given to both men and women during physically demanding seasons. The reasoning is practical: intense agricultural labor suppresses libido and reproductive function, and maca is understood to restore some of that balance. This isn't ancient mythology — it's a practical observation that predates modern endocrinology.

What the research shows: This is one of the better-studied areas of maca research. A 2002 study in the Asian Journal of Andrology found that maca supplementation over 8–12 weeks significantly increased self-reported sexual desire in men compared to placebo. Notably, the effect was not correlated with testosterone changes, which suggests a different mechanism — possibly through glucosinolates acting on the hypothalamus.

For athletes specifically, heavy training suppresses testosterone and libido. Maca won't replace rest days or proper periodization. But there's decent evidence it may help maintain normal hormonal function during high-load training periods. This is the second use we'd recommend based on the literature.

4. Post-workout recovery and daily nutrition

Traditional use: Maca is rich in plant sterols, iron, calcium, and contains all essential amino acids in small amounts. Andean tradition values it as a restorative food after heavy physical labor — something to eat at the end of a long day in the fields, not a targeted recovery supplement in the modern sense.

What the research shows: This is where the marketing outpaces the evidence. A 5g serving of maca contains roughly 0.5–1g of protein, which is not meaningful for muscle protein synthesis after training. You'll see maca sold as a muscle-builder, but there's no strong clinical evidence it increases muscle mass or dramatically speeds recovery compared to proper nutrition and sleep.

The nutrient density is real. The muscle-building claims are overstated. Treat it as a quality addition to a good diet — not a shortcut around the basics.

5. Mental clarity and stress resilience

Traditional use: Maca is classified by many herbalists as an adaptogen — a substance that helps the body manage stress without overstimulating it. Andean farmers describe a kind of mental sharpness when they eat it regularly, something distinct from a caffeine buzz. The word they use in Quechua is closer to "steady" than "sharp."

What the research shows: The evidence here is thinner than for energy and libido. A 2016 study in Climacteric found that postmenopausal women taking maca reported lower anxiety and depression scores, but separating physical from psychological effects is difficult in self-reported data. Maca doesn't have the same clinical depth as ashwagandha or rhodiola for stress response.

Anecdotally, consistent maca users — athletes and non-athletes alike — often report feeling more even-keeled during demanding periods. Whether that's the maca or just the habit of a daily ritual, it's hard to say. Either way, it's a gentle effect with a low risk profile.

How much to take

Most studies use 1,500–3,000 mg per day. Our Maca capsules contain 750 mg per capsule, so two in the morning with food puts you squarely in the studied range. Maca is generally well-tolerated, though some people notice mild digestive discomfort when starting — worth easing in if your stomach is sensitive.

Gelatinized maca (heat-treated to break down the starches) tends to be easier to digest and slightly better absorbed than raw powder. Worth looking for on the label if you've had issues with other maca products. You can also explore our energy supplement collection for complementary options.

The bottom line

Maca isn't a miracle sports supplement. But for sustained energy without caffeine, supporting libido and hormonal balance during heavy training, and as a nutrient-dense complement to a solid diet, there's genuine evidence. It's earned its place in both the Andean farmer's kit and the Lima gym cabinet — just not for all the reasons the marketing would have you believe.