Why Are Athletes Are Turning to Functional Mushrooms for Endurance and Recovery?

December 30, 2024 | by Silvana Jakupovic, ND

Athletes are constantly seeking natural ways to enhance endurance, optimize recovery, and maintain peak health. Functional mushrooms, long valued in Traditional Chinese Medicine, are gaining popularity in the athletic world for their potential to support these goals. This blog will delve into the science-backed benefits of functional mushrooms, exploring how they may elevate athletic performance, increase stamina, and accelerate recovery.

The Rising Popularity of Functional Mushrooms in Sports

Functional mushrooms are rapidly gaining traction in the health and wellness space, and now athletes are starting to recognize their unique advantages too. This growing interest is fueled by recent research highlighting how these mushrooms may enhance athletic performance. 

Known for their ability to boost endurance and accelerate recovery, functional mushrooms are an appealing natural option for athletes looking to elevate their game. Among the most researched and popular choices for athletes are Cordyceps, Reishi, and Lion’s Mane, each offering distinct benefits to support physical performance.

Popular Functional Mushrooms: Cordyceps, Reishi, and Lion's Mane

Cordyceps has long held a respected place in Chinese medicine for its potential to enhance athletic performance, particularly in endurance and oxygen utilization. Preliminary studies suggest that Cordyceps may increase the body's production of adenosine triphosphate (ATP), a vital energy molecule that powers muscles during exercise.

Reishi mushrooms, celebrated for their adaptogenic qualities, may help the body manage physical and mental stress—a benefit especially valuable for athletes recovering from intense training. Additionally, Reishi is linked to improved sleep, an essential factor in muscle recovery and overall well-being.

Lion’s Mane mushrooms offer unique benefits for cognitive health. Compounds within Lion’s Mane may stimulate the production of nerve growth factor (NGF), which could enhance focus, memory, and mental clarity—supporting the mental edge that athletes need for optimal performance.

Cordyceps Mushrooms: A Deep Dive

For centuries, Cordyceps mushrooms have held a valued place in traditional Chinese medicine, believed to restore energy, strengthen vitality, and support longevity. These mushrooms were traditionally used to combat fatigue, boost immunity, and enhance respiratory health. 

More recently, Cordyceps has captured the attention of athletes, partly due to stories like that of the Chinese women’s track and field team in the 1990s. This team’s record-breaking achievements sparked interest, with their coach attributing some of their success to Cordyceps supplementation [1]. While there’s no definitive proof linking their performance directly to Cordyceps, the association has motivated endurance athletes to explore this ancient remedy as a natural performance enhancer.

Cordyceps and Oxygen Utilization for Enhanced Endurance


One of the most compelling aspects of Cordyceps is its potential to optimize oxygen utilization. For endurance athletes, improved oxygen uptake is essential for prolonged performance. Cordyceps may play a role by increasing the body’s production of adenosine triphosphate (ATP), the primary energy molecule that powers cells during activity [2]. Elevated ATP levels could give muscles the sustained energy they need to perform well over extended periods, allowing athletes to push harder and longer without tiring as quickly.

Though more research is needed to fully understand the extent of Cordyceps’ effects on oxygen use, early studies suggest it holds promise in boosting endurance performance naturally, aligning with its centuries-old reputation as a source of strength and resilience.

The Benefits of Reishi Mushrooms for Recovery

Reishi mushrooms, often referred to as the “mushroom of immortality,” are celebrated for their adaptogenicproperties, which help the body manage stress and maintain balance. For athletes facing the demands of intense training, Reishi may promote relaxation and stress relief, aiding in the recovery process after strenuous workouts.

Reishi’s Role in Immune Support and Heart Health

Reishi mushrooms may also bolster the immune system—a valuable benefit for athletes, as intense exercise can temporarily suppress immunity, increasing vulnerability to illness. By supporting immune function, Reishi could reduce the risk of infections, contributing to better overall health [3]. 

Additionally, compounds in Reishi mushrooms may positively impact heart health by supporting balanced blood pressure and cholesterol levels, key factors for athletes engaged in endurance activities [4]. While more research is needed, the potential of Reishi to enhance immune resilience and cardiovascular health makes it an appealing choice for athletes committed to rigorous training.

Stress Reduction and Enhanced Sleep Quality for Optimal Recovery

Athletes frequently experience high levels of stress and pressure, which can disrupt sleep and hinder both performance and recovery. Reishi mushrooms are known for their calming effects and may help reduce stress hormones, promoting relaxation and improved sleep quality [3]. Restful sleep is crucial for muscle repair, energy restoration, and hormonal balance, all of which are essential for peak athletic performance.

Beyond these recovery benefits, Reishi mushrooms also offer antioxidant and anti-inflammatory properties, which further support an athlete’s overall well-being. With potential benefits for immunity, cardiovascular health, stress management, and sleep, Reishi mushrooms provide a comprehensive, natural option for athletes seeking enhanced recovery and resilience.

Lion’s Mane Mushroom and Cognitive Function

Named for its resemblance to a lion’s mane, Lion’s Mane mushroom is gaining popularity for its potential cognitive benefits. These are especially relevant for athletes, as focus, memory, and decision-making are critical during training and competition. Compounds in Lion’s Mane are believed to stimulate the production of nerve growth factor (NGF), which may support the growth and repair of nerve cells essential for optimal brain function [5].

Enhancing Focus and Mental Clarity for a Competitive Edge

In the competitive world of sports, sharp focus and quick decision-making are often what separate winners from the rest. Many athletes are turning to Lion’s Mane mushrooms for their reputed cognitive benefits, hoping to boost mental clarity and brain performance. With the potential to enhance focus and reaction time, Lion’s Mane may offer athletes a mental edge in both training and competition. 

Studies suggest Lion’s Mane may also support memory, learning, and overall brain performance, aiding athletes in mastering new skills, retaining complex strategies, and staying focused during intense moments [5].

Neuroprotective Properties and Their Role in Sports

Beyond cognitive enhancement, Lion’s Mane mushrooms are being explored for their neuroprotectiveproperties, which could be highly beneficial in sports prone to head injuries. Early research shows that compounds in Lion’s Mane may protect brain cells from oxidative stress and inflammation—two factors that can contribute to long-term brain health issues [5]. 

While more studies are needed to fully understand its impact, preliminary findings suggest Lion’s Mane could support brain health over the long term, potentially reducing the risk of cognitive decline associated with repeated head impacts.

Practical Guide to Incorporating Mushrooms into an Athlete's Diet

Incorporating functional mushrooms into an athlete’s diet is simple and versatile. They can be blended into smoothies, added to soups, mixed into stir-fries, or enjoyed as a warming tea. The rich, savory flavor of most functional mushrooms complements a variety of dishes seamlessly. For added convenience, functional mushroom supplements are available in capsules, powders, and extracts, making it easy to measure precise doses and integrate them into any nutrition plan.

More athletes are embracing functional mushrooms to boost endurance and recovery, driven by both scientific evidence and long-standing traditional use. Mushrooms like Cordyceps, Reishi, and Lion’s Mane offer unique advantages: they may enhance oxygen utilization, support immune resilience, and improve cognitive function. Including these mushrooms in an athlete’s diet could provide a natural edge in performance. By integrating the right forms and amounts, functional mushrooms may pave the way for improved physical and mental well-being. For athletes seeking natural performance enhancement, these powerful mushrooms could be a game-changer in sports nutrition.

Frequently Asked Questions

How long does it take to notice the effects of functional mushrooms on performance?

The effects on exercise capacity can be different for each person. Some people might notice better endurance and exercise performance after a few weeks of supplementation. However, to see a significant change, you may need to take it for a longer time consistently.

Can functional mushrooms be used in conjunction with other supplements?

Cordyceps and other functional mushrooms are usually safe to use. However, they can interact with certain supplements or medications. It's important to talk to a doctor or a registered dietitian before mixing functional mushrooms with any medications or other health practices. This will help make sure that it is safe and effective for you.

Are there any known side effects of using functional mushrooms for athletic purposes?

Cordyceps and other helpful mushrooms are usually safe to use. However, some people might feel some mild stomach upset. It’s important to begin with a small dose and slowly raise it to see how well you tolerate it. If you have any health problems or are taking medicine, you should talk to a healthcare professional before adding functional mushrooms to your routine.

How do the effects of functional mushrooms compare to traditional pre-workout supplements?

Functional mushrooms are different from typical pre-workout supplements. Many of those use stimulants for quick bursts of energy. In contrast, functional mushrooms, especially those preferred by endurance athletes, help in a more natural and balanced way. With regular use, they can support energy production, improve aerobic performance, and provide overall health benefits.