Hello, friends of mushrooms and Chinese medicine.
Perhaps you know the feeling — you train hard, you work out, you give it your all, and yet your performance does not move any further. Or you are improving, but at the cost of being constantly tired, frequently ill, and taking longer and longer to recover.
Both elite and recreational sports have one treacherous logic. The body cannot be forced to perform at its maximum indefinitely without you giving something back to it at the same time. Common pre-workout stimulants — caffeine, various "pre-workouts" — force the body to reach into its reserves. It works in the short term. In the long term, it leads to exhaustion, a decline in performance, and injuries.
If you use vital mushrooms while playing sports, you will see that they work completely differently. They help to build and increase the body's capacity while simultaneously supporting deep recovery.
And unlike many other "guaranteed" supplements — vital mushrooms are backed by a decent number of scientific studies.
Mushrooms are not doping. Do not expect to run a marathon twenty minutes faster after a week of use.
Mushrooms affect everyone differently. The more trained you are, the less of an effect you will likely feel. Studies show this quite clearly. For recreational athletes, older people and beginners, the results are the most significant. For elite athletes who are already close to their limit, the effect is small or non-existent.
I am saying this right at the beginning because trust is built with truthful information, not promises. Even so, mushrooms have a lot to offer athletes, it is just good to know what to expect from them.
If there is one mushroom that has earned the reputation of being the "sports" mushroom, it is Cordyceps. In Chinese medicine, Cordyceps has traditionally been used to boost energy and endurance. And modern science confirms this.
The famous story began in 1993, when Chinese runners broke several world records, and their coach admitted that they were taking Cordyceps. Since then, science has been researching it intensively.
What we know today:
And this is not just theory. A large review study from 2024, which summarised fourteen high-quality randomised studies involving 528 athletes, showed that Cordyceps demonstrably improves endurance performance, ventilatory threshold and VO2peak. This is one of the strongest pieces of evidence you will find for a natural supplement.
The authors of this review study also recommend Cordyceps especially to endurance athletes (runners and marathon runners) during the preparatory and base training period, when aerobic metabolism is being built and fatigue is delayed.
Cordyceps delays fatigue. Studies on cyclists have shown that its use lowers blood lactate levels — that is, the substance that makes your muscles "burn" during exertion and forces you to slow down. The body stays in aerobic mode for longer and does not switch so quickly to the anaerobic mode, which is exhausting.
And a new finding that excited me. A 2024 randomised study examined how Cordyceps taken before exercise affects muscle recovery. It found that it supports the recruitment of stem cells into skeletal muscle after strenuous interval training. Simply put — it helps muscles regenerate faster after exertion.
Cordyceps is therefore suitable before performance as a way to prepare the body for exertion.
This mushroom is not usually associated with sport, which is a shame because its role is often underestimated.
Physical performance is not just about muscles, but also about the central nervous system. And overtraining often manifests itself in the head first — through a loss of concentration, slowed reactions, and brain fog.
Hericium, Lion’s Mane, contains substances called hericenones and erinacines, which stimulate the production of nerve growth factor (NGF) — a substance that helps to regenerate and protect nerve cells.
For athletes, this means:
Maintaining mental sharpness in critical moments — during a technical descent, when making tactical decisions at the end of a race, or during long competition blocks.
Furthermore, animal studies have shown that Hericium also has anti-fatigue effects — it extends endurance, reduces lactic acid levels, and increases muscle glycogen stores.
Hericium is therefore suitable in the morning or during a long competition as protection for the mind.
If Cordyceps is the mushroom of performance, Reishi is the mushroom of regeneration.
I must mention one thing here that athletes often underestimate. Performance is not built during training. Performance is built during rest. Training is just a stimulus. The actual building of muscle, repair of tissues and strengthening of capacity happens while you sleep. And this is exactly where Reishi is unbeatable.
Reishi is known in Chinese medicine as a calming mushroom.
It helps to:
Reishi is therefore suitable in the evening as a tool for regeneration.
Here we come to a topic that most athletes do not address at all, but should.
When you train hard, your immunity drops for a few hours after performance. Scientists call this the "open immune window". At that moment, you are significantly more susceptible to infections. That is why so many top athletes struggle with recurring colds, viral infections, and inflammation that will not go away.
This is where Coriolus, Turkey Tail, comes in. Using its beta-glucans, it activates macrophages and NK cells — immune system cells that safely "close" this window.
And it is not just theory. Oyster mushroom, a related fungus rich in beta-glucans, has been shown in studies on elite athletes to reduce the incidence of upper respiratory tract infections.
In addition, Coriolus helps eliminate hidden inflammation that arises from micro-trauma in muscles and tendons after strenuous exercise.
Therefore, Coriolus belongs in regeneration blocks as an immune shield.
This is perhaps the most important part of the entire article.
The worst enemy of an athlete is not an opponent, but overtraining, a state where the body can no longer regenerate, performance declines, fatigue, irritability, and poor sleep set in, and there is a risk of injury.
In the body, this manifests itself, among other things, by a decrease in the testosterone-to-cortisol ratio — that is, the ratio of the "building" hormone to the "stress" hormone.
And this is where mushrooms show one of their most valuable abilities. A three-month study on endurance cyclists who took a combination of Reishi and Cordyceps showed that their testosterone-to-cortisol ratio improved in a statistically significant way after exertion, which protected them from overexertion and overtraining syndrome. At the same time, their antioxidant protection against free radicals, which are produced during exertion, increased.
In other words, mushrooms help the body maintain balance even under very high load, and balance is what all of Chinese medicine is about.
And now for the most important part. You can read all the studies in the world, but if you reach for a low-quality product, you will not get any of the benefits described above. You will only be disappointed.
In nature, mushrooms act as biosponge. They absorb everything from their surroundings, both the good and the bad (heavy metals, pesticides, radioactivity, etc.).
For a mushroom supplement for athletes to actually work, it must meet several conditions:
Pure fruiting body, not mycelium. There are many cheap products on the market grown on rice, where a large part consists of the substrate with mycelium. You need a concentrated extract from the fruiting bodies themselves, where the most active substances are found.
No fillers. A high-quality extract should not contain maltodextrin or any other "filler" used by manufacturers to increase volume.
Laboratory testing of every batch for heavy metals, pesticides and radioactivity. Especially for athletes subject to doping controls, purity is absolutely essential.
Hot water extraction. Simply ground powder is not enough. The cell wall of mushrooms contains chitin, which the human digestive tract cannot break down. The active substances are only released through extraction.
Ideally standardised for BetaGlucan (beta 1.3/1.6 D glucans), not just polysaccharides.
Let's summarise this in a simple overview that you can print out and stick on your fridge.
Cordyceps — before exertion, for energy, performance, oxygen utilisation and delaying fatigue. Take in the morning or before noon. Important notice: Cordyceps should not be taken by people with high blood pressure or those suffering from "hot" conditions such as eczema, etc.
Hericium — in the morning or during a long competition for concentration, quick reactions and protection of the nervous system.
Reishi — in the evening for deep sleep, lactate removal and tissue recovery.
Coriolus — in recovery and training blocks for immunity and the elimination of hidden inflammation.
And if you want to follow the path of balance, Cordyceps and Reishi are a classic pair for protection against overtraining.
The MycoMedica PRO range of vital mushrooms, which I use most often in my practice with athletes, contains 100% pure extracts in 500 mg capsules with a guaranteed content of at least 30% BetaGlucan — exactly the type of concentrated, tested fruiting body extract I spoke about in the section on quality.
Take all mushrooms on an empty stomach, ideally 30 minutes before a meal or 1 hour after a meal, and wash them down with water or weak green tea. And stick to a regime of 5 days of use, 2 days off (the weekend is easiest to remember) so that the immune system remains sensitive. In addition, I recommend adding vitamin C, which improves the absorption of active substances. For example, in the form of Acerola (Brazilian cherry – a strong natural source of vit C).
Endurance sports (running, cycling, triathlon, swimming): The foundation is Cordyceps PRO 2–3 capsules in the morning before training. During demanding training sessions or the racing season, this can be temporarily increased to 3–4 capsules. In the evening, add 2 capsules of Reishi PRO for deep sleep and lactate clearance. This combination also protects against overtraining.
Strength and conditioning sports (gym, CrossFit, team sports): Cordyceps PRO 2 capsules before exercise for energy and performance, Reishi PRO 2 capsules in the evening for recovery and growth hormone production during sleep. In high-volume training blocks, when the risk of inflammation from micro-trauma increases, add 2 capsules of Coriolus PRO daily.
Sports requiring concentration and fast reactions (combat sports, tennis, technical disciplines, e-sports): To the 2 capsules of Cordyceps PRO in the morning, add 2 capsules of Hericium PRO in the morning for mental sharpness, faster reactions, and protection of the nervous system during long competition blocks.
Frequent illness and weakened immunity due to exertion: If you regularly get sick after hard training, reach for 2–3 capsules of Coriolus PRO daily, ideally during high-load blocks and periods when viruses are circulating. For long-term strengthening of the immune system, it combines excellently with Reishi PRO.
Return after injury or overtraining: Here, the focus is on recovery, not performance. The foundation is 2 capsules of Reishi PRO in the evening for sleep and tissue repair, and 2 capsules of Coriolus PRO daily to calm inflammation. Introduce Cordyceps only in the phase when you are returning to exercise.
These are general guidelines for healthy athletes. If you are dealing with a specific health issue, combining with medication, or are unsure about dosage, I recommend a consultation in our free mushroom advisory service, where we can suggest mushrooms tailored exactly to your needs.
Vital mushrooms are not a magic powder and will not replace hard training, a quality diet, and sufficient sleep. However, they are profound tools for building endurance, resilience, and recovery. They do not drive the body to reach its limit. On the contrary, they help push that limit further and protect it so that it can return stronger from every strain.
And that is what sport is all about. Not about a single performance, but about the ability to perform long-term, in good health, without burnout and without injury.
Take care and stay on the Middle Path.
Milan Schirlo – Chinese medicine therapist and founder of MycoMedica.cz
DID YOU KNOW… that Cordyceps was behind the sports scandal of the 90s?
In 1993, Chinese runners smashed world records. The world cried doping — but the tests were clean. The secret? Hard training at altitude and the daily use of Cordyceps.
DID YOU KNOW… that after a hard workout you have an "open window" for viruses?
After strenuous performance, immunity drops for a few hours, and that is exactly when you are most likely to get sick. That is why so many athletes fall ill with a virus just before a race. Beta-glucans from Coriolus help to close this window.
DID YOU KNOW… that Cordyceps is a parasite on insects, and that is precisely why it can work miracles with oxygen?
In nature, it survives at altitudes above 3,500 metres, where oxygen is scarce. It transfers the ability to extract the maximum from very little oxygen to your body as well — hence the connection with VO2 max.
Review and Meta-Analytic Studies
Fungal supplementation and athletic performance: a systematic review and meta-analysis. Fourteen randomised controlled trials, 528 athletes (2004–2024). The meta-analysis demonstrated that Cordyceps sinensis supplementation significantly improves endurance performance, ventilatory threshold and VO2peak. (PMC, 2024–2025)
Cordyceps — Performance and Oxygen Utilisation
Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on Exercise Performance in Healthy Older Subjects: A Double-Blind, Placebo-Controlled Trial. Journal of Alternative and Complementary Medicine. 2010;16(5):585–590.
Chen C-Y, Hou C-W, Bernard JR, et al. Rhodiola crenulata- and Cordyceps sinensis-Based Supplement Boosts Aerobic Exercise Performance after Short-Term High Altitude Training. High Altitude Medicine & Biology. 2014;15(3):371–379.
Nagata A, Tajima T, Uchida M. Supplemental anti-fatigue effects of Cordyceps sinensis (Tochu-Kaso) extract powder during three stepwise exercise of human. Japanese Journal of Physical Fitness and Sports Medicine. 2006;55:S145–S152.
Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. PubMed, 2017. Randomised, double-blind, placebo-controlled study (28 participants). After 3 weeks, significant improvement in VO2max and time to exhaustion.
Cordyceps — Regeneration and Stem Cells
Cordyceps sinensis accelerates stem cell recruitment to human skeletal muscle after exercise. Food & Function (RSC), 2024. Randomised, double-blind, placebo-controlled crossover study (14 participants). Cordyceps administered before exercise promoted stem cell recruitment to skeletal muscle after high-intensity interval training.
Kumar R, Negi PS, Singh B, et al. Cordyceps sinensis promotes exercise endurance capacity of rats by activating skeletal muscle metabolic regulators. Journal of Ethnopharmacology. 2011;136(1):260–266.
Yan F, Wang B, Zhang Y. Polysaccharides from Cordyceps sinensis mycelium ameliorate exhaustive swimming exercise-induced oxidative stress. Pharmaceutical Biology. 2014;52(2):157–161.
Reishi and Cordyceps — Protection Against Overtraining
Rossi P, Buonocore D, Altobelli E, Brandalise F, Cesaroni V, Iozzi D, Savino E, Marzatico F. Improving Training Condition Assessment in Endurance Cyclists: Effects of Ganoderma lucidum and Ophiocordyceps sinensis Dietary Supplementation. Evidence-Based Complementary and Alternative Medicine. 2014;2014:979613.
Reishi — Immunity and Regeneration
Immunomodulatory Effect of Ganoderma Lucidum Polysaccharides (GLP) on Long-Term Heavy-Load Exercising Mice. International Journal for Vitamin and Nutrition Research.
Zhonghui Z, Xiaowei Z, Fang F. Ganoderma lucidum polysaccharides supplementation attenuates exercise-induced oxidative stress in skeletal muscle of mice. Saudi Journal of Biological Sciences. 2014;21(2):119–123.
Collado Mateo D, Pazzi F, Domínguez Muñoz FJ, et al. Ganoderma lucidum improves physical fitness in women with fibromyalgia. Nutrición Hospitalaria. 2015;32(5):2126–2135.
Hericium — Anti-Fatigue Effects and the Nervous System
Liu J, Du C, Wang Y, Yu Z. Anti-fatigue activities of polysaccharides extracted from Hericium erinaceus. Experimental and Therapeutic Medicine. 2015;9(2):483–487.
Coriolus — Performance and Regeneration
Ho C-S, Tung Y-T, Kung W-M, et al. Effect of Coriolus versicolor Mycelia Extract on Exercise Performance and Physical Fatigue in Mice. International Journal of Medical Sciences. 2017;14(11):1110–1117.
Shiitake — Antioxidant and Anti-Inflammatory Effects
Zembron-Lacny A, Gajewski M, Naczk M, Siatkowski I. Effect of shiitake (Lentinus edodes) extract on antioxidant and inflammatory response to prolonged eccentric exercise. Journal of Physiology and Pharmacology. 2013;64(2):249–254.
Oyster mushroom — Athlete Immunity and Respiratory Tract Infections
Bergendiova K, Tibenska E, Majtan J. Pleuran (β-glucan from Pleurotus ostreatus) supplementation, cellular immune response and respiratory tract infections in athletes. European Journal of Applied Physiology. 2011;111(9):2033–2040.
Bobovčák M, Kuniaková R, Gabriž J, Majtán J. Effect of Pleuran (β-glucan from Pleurotus ostreatus) supplementation on cellular immune response after intensive exercise in elite athletes. Applied Physiology, Nutrition, and Metabolism. 2010;35(6):755–762.
Agaricus — Improvement of Training Capacity
Silva FF. Royal Sun Culinary-Medicinal Mushroom, Agaricus brasiliensis (Agaricomycetes), Supplement in Training Capacity Improvement Parameters. International Journal of Medicinal Mushrooms. 2017;19(9):759–766.
Maitake and Other Mushrooms — Endurance and Fat Metabolism
Jung K, Kim IH, Han D. Effect of medicinal plant extracts on forced swimming capacity in mice. Journal of Ethnopharmacology. 2004;93(1):75–81.
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