Functional Mushrooms for Athletes: Enhancing Endurance and Recovery with Cordyceps and Reishi

Introduction

Athletes continually seek natural strategies to gain a competitive edge, improve endurance and accelerate recovery. While training, nutrition and sleep form the foundation of athletic performance, certain botanicals may provide additional benefits. Functional mushrooms, particularly cordyceps and reishi, have garnered attention for their ability to boost aerobic capacity, modulate hormones and reduce inflammation. This article reviews the science supporting these fungi and offers practical guidance for integrating them into athletic routines.

Cordyceps: Boosting Oxygen and ATP

Cordyceps is a genus of parasitic fungi used in Traditional Chinese Medicine for centuries. Modern supplements typically use Ophiocordyceps sinensis or Cordyceps militaris. Cordyceps contains bioactive compounds such as cordycepin and adenosine that may enhance cellular energy by increasing adenosine triphosphate (ATP) production. Scientific studies have begun to validate these effects.

Human Studies on Performance

A randomized, double-blind, placebo-controlled trial involving endurance cyclists evaluated a three-month supplementation of Ganoderma lucidum (reishi) and Ophiocordyceps sinensis. After supplementation, athletes’ testosterone/cortisol ratio increased significantly both before and after races, and basal testosterone levels were higher, according to
clinical research on cordyceps, reishi, and athletic hormone balance.

The drop in the testosterone/cortisol ratio after races was reduced, indicating improved anabolic recovery and reduced risk of overtraining, as shown in
studies on endurance athletes and stress hormone modulation.

Additionally, free radical scavenging activity increased, demonstrating enhanced antioxidant capacity, supported by
research on antioxidant effects of functional mushrooms.

Another study tested Cordyceps sinensis Cs-4 supplementation in healthy older adults over twelve weeks. Researchers observed increased metabolic and ventilatory thresholds, meaning participants could sustain higher intensities before fatigue, according to
human trials on cordyceps and aerobic capacity.

In a third trial, adults taking Cordyceps militaris experienced increases in VO₂ max, ventilatory threshold and time to exhaustion compared with placebo, based on
controlled studies on cordyceps and endurance performance.

Researchers concluded that even short-term supplementation improved exercise tolerance, likely by enhancing oxygen transport and lactate clearance.

Mechanisms of Action

Cordyceps contains cordycepin, which stimulates Leydig cells to produce testosterone and inhibits aromatase, the enzyme that converts testosterone to estrogen, according to
biochemical research on cordyceps and hormone regulation.

This hormonal support may contribute to the improved testosterone/cortisol ratios observed in athletes, supported by
clinical findings on cordyceps and anabolic recovery.

Cordyceps also enhances mitochondrial ATP production, increasing cellular energy, as described in
studies on cordyceps and mitochondrial function.

Its antioxidants reduce oxidative stress, protecting muscle tissue from damage and supporting faster recovery. By boosting oxygen utilization and delaying the switch to anaerobic metabolism, cordyceps can improve endurance performance.

Practical Applications for Athletes

Athletes can consume cordyceps in powders, capsules or adaptogenic coffees. Dosages typically range from one to four grams per day, with higher doses used for performance enhancement. Many athletes take cordyceps thirty to sixty minutes before exercise for an acute energy boost and continue supplementation for two to three weeks to experience full benefits. Because cordyceps may affect hormone levels, individuals with hormonal disorders or those subject to anti-doping regulations should consult healthcare professionals before use.

Reishi: Adaptogen for Stress and Recovery

Reishi (Ganoderma lucidum) is renowned for its adaptogenic properties and has been called the “mushroom of immortality.” It contains hundreds of bioactive compounds, including triterpenoids, polysaccharides and peptides, according to
research on reishi’s bioactive compounds.

Reishi modulates the hypothalamic-pituitary-adrenal (HPA) axis, helping the body adapt to physical and psychological stress.

Hormonal and Immune Effects

Reishi’s polysaccharides activate macrophages and natural killer cells, enhancing immune surveillance, as shown in
studies on reishi and immune activation.

The mushroom’s beta-glucans reduce inflammation and may regulate testosterone levels, supported by
research on beta-glucans and hormonal balance.

In the endurance cyclists study referenced earlier, reishi contributed to improved testosterone/cortisol ratios, according to
clinical evidence on reishi and stress hormones.

Reishi’s triterpenoids also exhibit antioxidant properties and protect cells from oxidative damage, as described in
clinical reviews on reishi safety and benefits.

Sleep and Stress Resilience

Adequate sleep and stress management are critical for athletic performance. Reishi’s adaptogenic compounds help regulate cortisol and promote restorative sleep, according to
research on reishi and sleep quality.

By stabilizing the stress response, reishi may reduce perceived exertion during training and enhance mental clarity in competition. Its anti-inflammatory effects can also alleviate joint discomfort and reduce the risk of overtraining.

Practical Applications

Reishi can be consumed as a tea, capsule or as part of mushroom coffee formulations. Typical doses range from five hundred milligrams to three grams per day. Because reishi may act as a mild blood thinner, individuals taking anticoagulants should consult healthcare providers. Athletes often take reishi post-workout or before bed to support recovery and stress resilience.

Synergistic Effects and Additional Mushrooms

Cordyceps and reishi complement each other: cordyceps enhances ATP production and endurance capacity, while reishi supports hormonal balance, immune function and stress regulation. Other functional mushrooms can further support athletic goals.

Lion’s mane supports cognitive performance and neural plasticity, aiding focus and skill acquisition, according to
research on lion’s mane and brain function.

Chaga is rich in antioxidants and may support glycogen storage and cellular protection, based on
analyses of chaga and exercise recovery.

Maitake promotes immune cell proliferation and may influence insulin sensitivity, which is critical for energy metabolism, supported by
research on maitake and metabolic health.

Including a variety of mushrooms provides a broad spectrum of beta-glucans and secondary metabolites, maximizing performance and recovery benefits.

RAWDOSE® and Athletic Performance

Some athletes prefer adaptogenic coffee formulations that deliver full-strength energy alongside functional mushroom benefits. RAWDOSE® combines organic Arabica coffee with functional mushrooms such as cordyceps, reishi and lion’s mane, providing both performance-level caffeine and mushroom-derived beta-glucans. This approach allows athletes to support endurance, recovery and stress resilience without sacrificing the stimulation associated with traditional coffee. RAWDOSE’s emphasis on organic, lab-tested ingredients aligns with best practices outlined in
clinical reviews on functional mushroom supplementation for performance.

Safety and Considerations

Functional mushrooms are generally safe for healthy adults, but athletes should consider quality, purity and sourcing. Choose products tested for heavy metals, pesticides and mycotoxins. Reishi may interact with blood thinners, and cordyceps may influence hormone levels. Athletes subject to anti-doping regulations should verify supplement compliance. Introducing mushrooms gradually helps assess individual tolerance.

Conclusion

Functional mushrooms such as cordyceps and reishi offer compelling benefits for athletes seeking to enhance endurance, improve recovery and manage stress. Evidence shows that cordyceps supplementation can improve metabolic efficiency, increase ventilatory thresholds and support a favorable testosterone/cortisol ratio, according to
clinical research on cordyceps and athletic performance.

Reishi contributes to immune resilience, hormonal balance and stress regulation, supported by
scientific reviews on reishi and recovery
and
clinical safety data on reishi.

When integrated into a well-rounded training program with proper nutrition, sleep and recovery, these mushrooms can become valuable tools for athletes aiming to push limits while recovering efficiently.