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In a study published in the Journal of Agriculture and Food Chemistry, maca was shown to contain (1R, 3S) 1 methyltetrahydro carboline 3 carboxylic acid. This is a molecule that has been shown to nourish and support the central nervous system. Maca is 60 percent carbohydrates and it’s also rich in protein and dietary fiber (10 percent and 8.5 percent, respectively). diet 2 day Don’t make the mistake of concentrating solely on the biceps, however. Recommended exercises for the forearms include the forearm curl and reverse forearm curl. To build biceps, do the curls with either dumbbells or a barbell, the concentration curl, and the hammer curl.