Are Mushrooms The Next Big Performance Enhancer For Cyclists?

As nutritionists here at Fuel The Ride, we always like to try and keep an eye on both the latest science and the latest trends in the world of performance nutrition. If we are not 100% on top of the game (which inevitably is the case, given the shear speed of new development and published research in the field of sports nutrition), we will inevitably get a question from a rider as to whether or not ‘insert new supplement/food/nutrition strategy here’ is something they should be considering as the next best way to help them win a gold medal. One such question we had recently was from an athlete about the use of Cordyceps.

Cordyceps is a genus of fungus that grows as a parasitic fungus on the back of caterpillars in nature (I know, this blew my mind, too!). It is incredibly rare, although a synthetic version has been manufactured with many of the active compounds under the name CordyMax Cs-4. Used in traditional Chinese medicine, Cordyceps are reported to help treat an array of different conditions and since around 2004, there has been some interest in using them as an ergogenic aid to enhance endurance performance. 

Cordyceps are part of a growing trend of mushroom-based supplements that appears to be gaining popularity within the world of cycling and endurance sports more generally. With many major supplement manufacturers now offering mushroom-based supplements to market, are they a supplement cyclists should be considering, and what are the benefits? 

As with any supplement, one of the first places we turn is to the scientific literature. Research, when done well, is the single best way to establish if a supplement has a meaningful impact on an athletes performance. It allows us to answer questions whilst controlling for variables that might influence the outcome we’re looking to measure and helps take away biases like marketing and personal experience. As such, we’ve been digging into the research, or should we say, very little research on Cordyceps and endurance performance. 

So what does the research say on Cordyceps? In reality, very little research is currently available. One of the first studies looking at the impact of 5 weeks of supplementation with the synthetic form Cordymax Cs-4 in trained cyclists showed no effect on the ventilatory threshold or endurance performance. However, this was with the synthetic version of Cordyceps and not the mushroom itself. Another study showed some improved tolerance to high intensity exercise after three weeks of supplementation, but the effect was relatively small.. Looking at Examine (https://examine.com/supplements/cordyceps/?show_conditions=true), an organisation that uses trusted experts to review available research on supplements, their summary of data on cycling performance wasn’t exactly impressive, with research either showing no effects, or small effects. 

So should cyclists be using it? One of the key considerations when using a new supplement is its safety. First and foremost, with any supplement, is it free of banned substances? Fortunately, a version of the supplement has been informed sport-tested, which can allow athletes to use it with some confidence that it is free of banned substances. In terms of the long-term safety of using it, we struggled to find much data on this. There is some mention of stomach problems and diarrhoea when taken at higher doses, which maybe required to see an effect but we also know very little about what an optimal dose would be to achieve a benefit. 

So, should you be using Cordyceps as an athlete? The limited research makes it difficult to give a conclusive answer. Not having evidence doesn't necessarily mean that we won't have a positive impact on performance. However, as something with limited research, we’d recommend focusing on supplements like creatine or caffeine, which have a much greater body of evidence to show that they are beneficial for performance and safe for long term use. In effect, why take something that may or may not work when there are already lots of good supplements that we know work well and are potentially cheaper? As always supplements should be view as a very small part of nutrition, with much bigger effects gained from things like optimal fuelling and hydration.  

In Fuel The Ride Academy, we give you the knowledge, tools and support you need in which to develop a world-class supplementation strategy, alongside nailing other key aspects of nutrition like fuelling, hydration and recovery. For more information on how we can help you transform your nutrition in 28 days, check out the links at the top of the page. 

Coach Ben 

References

Parcell, A. C., Smith, J. M., Schulthies, S. S., Myrer, J. W., & Fellingham, G. (2004). Cordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performance. International journal of sport nutrition and exercise metabolism, 14(2), 236–242. https://doi.org/10.1123/ijsnem.14.2.236

Hirsch KR, Smith-Ryan AE, Roelofs EJ, Trexler ET, Mock MG. Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. J Diet Suppl. 2017 Jan 2;14(1):42-53. doi: 10.1080/19390211.2016.1203386. Epub 2016 Jul 13. PMID: 27408987; PMCID: PMC5236007.