Athletic Performance

Key Summary Points

Current human evidence suggests that maca, particularly black maca, may support muscular endurance in male and female athletes. However, most trials are small, short-duration (4-12 weeks), and sport-specific.
Proposed mechanisms of action include increased antioxidant activity, regulation of mitochondrial biosynthesis, and regulation of blood lactate levels (1).
Athletes who rely on aerobic efforts (e.g., endurance athletes), have low endurance capacity, or experience high training fatigue may be more likely to benefit from adjunctive black maca supplementation.
Duration of use likely plays a role in efficacy, with available evidence suggesting that at least four weeks of use may be required to observe measurable improvements.
Available research suggests that doses of 2,000–2,500 mg per day are appropriate for athletic use, with black maca being more effective than other phenotypes.

Clinicians should interpret the evidence cautiously due to limited research, small sample sizes, short intervention durations, and variability in maca products.

Human Evidence on Maca for Athletic Performance

To date, some human studies using black maca have been conducted in athletes, with similar outcomes observed across most studies.

A 4-week, placebo-controlled, crossover study of 8 elite adolescent female handball athletes investigated changes in isokinetic muscular performance with 2,500 mg of concentrated black maca extract twice daily (2). This resulted in a significant increase in:

Muscle endurance, as indicated by improvements in 180 degrees right extensor (p<0.05), 180 degrees left extensor (p<0.05), and 180 degrees left flexor (p<0.01) of isokinetic function of the knee.
Cardiopulmonary endurance, as indicated by improvements in the 20-minute shuttle run (p<0.001).

Similarly, a 4-week study of 10 female athletes observed significant decreases in body mass index (BMI), inflammatory markers (CRP and CK), and muscle endurance at 180-degree extensor (improved muscle function) with 2,500 mg of concentrated black maca extract twice daily (3). A significant improvement in muscle endurance and strength (p < 0.05) was observed in a 4-week study of 16 university racket athletes taking 2,500 mg of black maca powder twice daily (4). Additionally, a significant decrease in ammonia levels (p<0.05) was also observed (4).

Forty (40) elite athletes (shooting athletes (SA), racket sports athletes (RSA), and fin swimming athletes (FSA) participated in an 8-week intervention trial (5). The study aimed to investigate the effects of concentrated black maca extract (2,500 mg twice daily) on changes in physical strength and inflammatory markers among elite athletes. The results varied in statistical ranges based on the sport of the athlete but included (5):

Significant increase in muscle endurance, agility, muscle strength, flexibility, and power
Significant decrease in inflammatory markers (IL-6 and TNF-a)
Significant decrease in lactic acid and C-reactive protein

The authors propose that the mechanism of action could result from constituents (saponins, phenols, and flavonoids) and/or the arginine content of maca (5). Lower IL-6 levels were observed in men and women who regularly consumed maca as a food source (6). One systematic review and meta-analysis that included 36 studies, mostly in animals, concluded the macamides found in maca increase physical performance, in a dose-dependent fashion (7).

Image Credit: Huerta Ojeda, Á., Rodríguez Rojas, J., Cancino-López, J., Barahona-Fuentes, G., Pavez, L., Yeomans-Cabrera, M. M., & Jorquera-Aguilera, C. (2024). Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis. Nutrients, 17(1), 107. https://doi.org/10.3390/nu17010107 https://creativecommons.org/licenses/by/4.0/

In addition, one study included eight experienced male athletes who consumed 2,000 mg per day of a 5:1 maca extract (unspecified color) (8). Maca extract users significantly improved 40 km cycling time performance compared to the baseline test (P=0.01) but not compared to the placebo trial after supplementation (P>0.05) (8). A study involving 20 healthy men also suggests that intake of 2.25 grams twice daily of maca extract (unspecified color) for 12 weeks resulted in the enhancement of immune function following exhaustive endurance exercise, an activity that can suppress immunity (9).

A 2-week double-blind crossover study involving ten male trained college basketball players investigated the effects of 2,000 mg/day gelatinized maca blend (black, red, and yellow maca in an 80:15:5 ratio, respectively) on performance (10). Participants supplemented with maca for two weeks before undergoing sports performance tests. Results did not show significant improvements compared with placebo in vertical jump height, sprinting ability, basketball jump-shooting accuracy, heart rate, fatigue index, lactate clearance, or relative perceived exertion (RPE) scores after repeated sprints (10). In contrast to other research on maca for athletic performance, this study used repeated sprints to investigate anaerobic rather than aerobic effects. Authors note that the energy systems relevant to anaerobic training–primarily those that use phosphocreatine and glycogen stores–are not clearly associated with maca’s proposed mechanisms of action (10).

Author: Kim Ross, DCN and Emily Hernandez, MS, CNS

Reviewer: Mona Fahoum, ND and Deanna Minich, PhD

Last Updated: April 14, 2026

References

1. Huerta Ojeda Á, Rodríguez Rojas J, Cancino-López J, et al. Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis. Nutrients. 2024;17(1):107. Published 2024 Dec 30. doi:10.3390/nu17010107

2. Kang S, Ahn BO, Park MH, Lim ST, Lee E. Effects of Black Maca supplement on isokinetics muscular performance of elite women’s handball players: placebo-controlled, crossover study. Food Nutr Res. 2023;67.

3. Choi JW, Kang S. Effect of Intake Black Maca on Inflammatory Factors in Female Athletics. Journal of Sport and Dance Science. 2021 Dec 31;1(2):39–47.

4. Park MH, Lim ST, Lee J, Kim BJ, Oh SB, Kang S. Effects of Resistance Exercise, Black Maca and Combined Treatment on Blood Muscle Fatigue Factors and Muscle Function in Racket Athletes. Exercise Science. 2022;31(4).

5. Lee E, Park M, Kim B, Kang S. Effect of Black Maca Supplementation on Inflammatory Markers and Physical Fitness in Male Elite Athletes. Nutrients. 2023;15(7).

6. Gonzales GF, Gasco M, Lozada-Requena I. Role of Maca (Lepidium meyenii) Consumption on Serum Interleukin-6 Levels and Health Status in Populations Living in the Peruvian Central Andes over 4000 m of Altitude. Plant Foods for Human Nutrition. 2013;68(4).

7. Huerta Ojeda Á, Rodríguez Rojas J, Cancino-López J, Barahona-Fuentes G, Pavez L, Yeomans-Cabrera MM, et al. Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis. Nutrients. 2024 Dec 30;17(1).

8. Stone M, Ibarra A, Roller M, Zangara A, Stevenson E. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009;126(3).

9. Weng PW, Chung YC, Lin TC, Hsu PC, Yang CT, Lin S, et al. Enhancement of Interferon-γ Secretion by Lepidium meyenii Extract Supplementation After Exhaustive Endurance Exercise in Healthy Men: A Double-blind, Placebo-controlled Trial. Int J Med Sci. 2025;22(2):398–408.

10. Wu PS, Wu SH, Jiang RS, Chen CH, Chen BW, Chiu CH. The Impact of Lepidium meyenii (MACA) Supplementation on Basketball-related Performance and Antifatigue Ability: A Double-blind Crossover Study. J Physiol Investig. 2025;68(5):297-304. doi:10.4103/ejpi.EJPI-D-25-00037

Athletic Performance

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