Are Mushrooms Really the Next Big Supplement for Athletes?

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

Fungus is popping up in a lot of places far outside the dark, damp corners of the forest. Mushrooms come in a dizzying array of shapes, sizes, colors, and varieties, but medicinal mushrooms are actually one of the hottest food trends in health food stores and on social media feeds right now thanks to recent reports about mushrooms’ ability to improve a number of health and athletic measures.

No, we’re not talking about the package of pre-sliced white mushrooms you buy at the grocery store for your morning omelet or veggie pizza—what we’re talking about here are specific mushroom species including cordyceps, reishi, and chaga, which grow in deep, dense forests. Some believe these varieties have powerful medicinal benefits (and, no, they’re not the type that can take you on a seemingly mystical, magical trip).

While medicinal mushrooms have been used in Chinese and Japanese medicine for eons, the Western world is just starting to take notice of them, leading to a “shroom boom” of sorts. Advocates make some tall claims about the “powers” of medicinal mushrooms such as turkey tail and lion’s mane including improved immunity, increased mental focus, deeper sleep, and a decreased risk for a number of maladies including cancer and diabetes. Need to chill out? Try some reishi mushrooms to calm anxiety, proponents will say.

And now, even athletes are increasingly turning to these ancient “superfoods,” hoping they’ll get an edge and turbo charge their workouts. Cordyceps mushrooms, in particular, have been marketed towards those who like to regularly work up a sweat as its touted to boost stamina and increase how long you can go before fatiguing. But, of course, this is not proven by science, so how many of these rave reviews actually hold water?

What Does the Research Say?

Overall, the science on mushrooms is still somewhat unsettled, with most of the evidence coming from rodent and test tube research. In these cases, there needs to be more research done with humans and athletes to have solid takeaways. That said, there’s no shortage of anecdotal reports and marketing speak, which should be taken with a grain of salt. There is, however, a modicum of science conducted on humans that might be of interest to us in the lycra crowd.

Take, for instance, an Italian study involving seven amateur cyclists, which found that three months of consuming fungal supplements, including cordyceps, tamed exercise-induced oxidative stress, which the study authors speculate could help athletes better adapt to the rigors of strenuous training. And one investigation in the Journal of Dietary Supplements showed that individuals who consumed 4 grams a day of a medicinal mushroom blend for a three-week period experienced improvements in fitness metrics such as VO2 max during a cycling test.

Another recent study discovered that mushrooms, particularly those like maitake that are not frequently consumed in America, are rich in certain antioxidants like glutathione. This fungi antioxidant may help active bodies maintain a robust immune system and recover better from hard workouts by limiting inflammation. And some data suggests that a special fungus-derived fiber called beta-glucan could help guard athletes against the all-too-common upper respiratory infection.

Meanwhile, the hype over adaptogens, compounds found in certain plant foods that some wellness practitioners believe heighten the body’s resistance to stress, has further elevated mushroom’s notoriety. Yet, the research here is in short supply, with one recent study in the Journal of the International Society of Sports Nutrition finding an adaptogen supplement had no benefit when it comes to improving muscle function and strength in response to training when compared to popping a placebo.

Other research looking at whether mushrooms are an answer to improved overall health such as suppressing certain cancer cells, reducing age-associated mental decline, and scaling down blood pressure numbers has been modest but somewhat encouraging.

When it comes to other claimed benefits such as improved energy and focus, these aspects of human experiences are notoriously subjective and hard to prove. There is always going to be a chance that sipping cordyceps juice will make you feel like a Grand Tour champion thanks to the reliable placebo effect.

With all this said, we need to see a lot more research, especially larger scale studies on humans, before these types of mushrooms should be declared an essential part of any diet, let alone an athlete’s diet. But many companies aren’t waiting for the science to play catch-up and are making it easy for us to get a (legal) mushroom fix.

If you decide you are curious, so-called “functional mushrooms” are popping up everywhere from energy bars to pricey coffee drinks. This is all a way of trying to get people past the mental image of how they think mushrooms look and taste: earthy.

[Build a killer midsection in the kitchen for effortless miles on the road with Eat for Abs.]

Infused products such as hot cocoa and protein powder are easy access points for mushroom newbies since they don’t taste especially mushroom-y and are simple to use every day. By consuming powders made from dehydrated and ground whole mushrooms, you will be taking in large amounts of their potentially performance-boosting, healing compounds (key word: potentially). That is harder to do when you just sprinkle some supermarket mushrooms into your pasta. Thanks to these products, you don’t need to go foraging in the woods to get your fungi fix.

Om Fit Mushroom Powder

This umami-laced powder includes organic mushrooms such as cordyceps, reishi, and turkey tail that may help energize your athletic pursuits. Blend with cold water or stir into steamy water for a mushroom broth.

Amazing Grass Grass & Shrooms Powder

A medicinal mushroom blend teams up with nutrient-rich grasses for a power powder that can potentially upgrade any post-training smoothie.

Purely Elizabeth Banana Nut Bars

You’ll go bananas for these nutty granola-style bars that sneak in reishi extract for a possible boost. Toss a few in your bag for a morning or post-workout snack.

Four Sigmatic Mushroom Coffee

Think of this instant coffee and cordyceps mix as Nescafe’s trendy brethren. Steeping mushroom powders in a hot liquid may increase the body’s ability to absorb beneficial compounds.

Just don’t expect medicinal mushrooms to make up for a lousy diet or lackluster training. In other words, reishi and cordyceps muchsrooms definitely won’t turn a donkey into a racehorse.

You Might Also Like

• The Right Chain Lube Can Save You Thousands

• Everything You Need to Start E-Bike Commuting

• 7 Things You Should Do After Every Rainy Ride