Cordyceps is a genus of fungi that includes over 400 species, but Cordyceps militaris and Cordyceps sinensis are the most commonly researched varieties. These mushrooms are a mainstay of traditional Chinese medicine, as well as other alternative and complementary medicine. They grow naturally on insect larvae in high-altitude regions but are now cultivated on plant-based substrates to make them more accessible. Cordyceps contain bioactive compounds like cordycepin, adenosine, and polysaccharides, which researchers are investigating for their potential health-supporting properties, including peak power output during physical exertion [3].
Cordyceps militaris and sinensis have long been associated with energy enhancement and vitality in traditional medicine. In modern research, scientists are particularly interested in their effects on ATP production, oxygen utilization, adaptogenic properties, and their effect on human skeletal muscle and anaerobic performance [7]. While initial findings are promising, more studies are needed to fully validate their effectiveness for the growth of human skeletal muscle and athletic performance in conjunction with a normal diet and exercise routine [1].
Athletes, fitness enthusiasts, and sports science researchers often seek natural ways to optimize endurance, energy levels, and recovery, especially after high-intensity exercise. Some research suggests that cordyceps may help support VO2 max, a measure of how efficiently the body uses oxygen during exercise [5]. Improved muscle tissue oxygen saturation can contribute to sustained endurance and delayed fatigue, potentially enhancing performance in aerobic activities like running, cycling, and swimming. Increased oxygen uptake also benefits overall cardiovascular health [4].
Adenosine triphosphate (ATP) is the primary energy currency of cells. Cordyceps contain adenosine and cordycepin, which are being explored for their role in supporting ATP production [2]. More efficient energy production may help athletes sustain longer and more intense workouts. By helping the body utilize energy more effectively, cordyceps may support overall stamina and endurance [7]. Enhanced ATP production translates to improved muscle function. Since energy availability is one of the main factors in muscle contractions, optimizing ATP levels through supplementation could positively impact aerobic capacity, endurance capacity, resistance training, and high-intensity exercise [1].
Strenuous physical activity generates oxidative stress, which can contribute to muscle fatigue. The polysaccharides and other bioactive compounds in Cordyceps have been investigated for their antioxidant properties, which may help support the body’s natural recovery processes after exercise [3]. By supporting the body's ability to manage oxidative stress, cordyceps supplements may play a role in post-workout recovery [4].
The healthy growth of muscle requires consistent resistance training and proper recovery. By helping sustain energy levels and reduce perceived fatigue, Cordyceps extract may support individuals in maintaining regular workouts, which is essential for building muscle over time [1]. A supplement that supports endurance and reduces perceived effort can help individuals train longer and with greater intensity [5]. Preliminary research suggests that cordycepin, one of the active compounds in cordyceps, may play a role in cellular function. While more studies are needed on mushroom benefits, researchers are investigating its potential influence on muscle maintenance and repair [2]. Cellular health is essential for overall muscle function and recovery [6].
Cordyceps extract is often classified as an adaptogen, which means it may help the body adapt to physical and environmental stressors. Adaptogens have been studied for their potential to support energy balance and resilience to stress [4]. By supporting stress management, cordyceps may contribute to overall well-being, which is important for recovery and sustained physical performance (6).
Mitochondria, often referred to as the powerhouses of the cell, play a crucial role in energy metabolism. Efficient mitochondrial function is essential for endurance, muscle contraction, and post-exercise recovery. Some studies indicate that cordyceps may enhance mitochondrial efficiency, leading to improved cellular respiration and energy output. A study published in Molecules explored how Cordyceps supplementation influenced mitochondrial activity in skeletal muscle cells. The findings suggested that certain bioactive compounds in Cordyceps supplementation could help optimize mitochondrial function, potentially leading to enhanced stamina and endurance [1].
Healthy muscle development is dependent on protein synthesis—the process by which the body builds new muscle proteins. While protein intake from diet remains the most critical factor, certain compounds in cordyceps may influence protein metabolism [2]. A study published in Food & Function investigated the effects of cordycepin, one of the key bioactive compounds in cordyceps, on protein synthesis pathways. The research suggested that cordycepin may help regulate signaling pathways associated with muscle repair and maintenance [3].
Several studies have explored the potential benefits of cordyceps on physical performance. A study published in the Journal of Dietary Supplements found that individuals supplementing with cordyceps experienced improvements in exercise performance compared to a placebo group [1]. Research in Frontiers in Pharmacology highlighted cordyceps' antioxidant properties, suggesting they may support the body’s response to oxidative stress from intense exercise [2].
Cordyceps have gained attention for their potential role in supporting endurance performance, energy, and recovery—key factors that contribute to muscle development and a healthy body mass index [4]. While more research is needed to fully understand their benefits, current studies suggest that cordyceps supplementation may be a valuable addition to a well-rounded fitness and nutrition plan [1].
As with any supplement, consistency, proper training, and balanced nutrition remain the most important factors for achieving overall performance goals. If you are considering cordyceps for athletic support, consult with a healthcare professional to determine whether they align with your individual health and fitness goals. By taking a holistic approach to training and wellness, you can optimize your potential for strength, endurance, recovery, and a healthy body weight.
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