In the pursuit of optimizing fitness, athletic performance, and overall wellness, mushrooms have emerged as a compelling and natural addition to the nutritional support toolkit. Beyond their earthy flavors and culinary versatility, mushrooms offer a treasure trove of potential benefits that span far beyond the dinner plate.

Packed with essential nutrients, antioxidants, and bioactive compounds, mushrooms possess the capacity to enhance endurance, aid in post-exercise recovery, and support the body's natural defense mechanisms.* As scientific interest in their potential grows, incorporating mushrooms into a well-rounded dietary regimen holds the promise of unlocking new dimensions of physical vitality and well-being – bridging the gap between nutrition and peak performance. This article highlights several select mushroom species used in Thorne’s Daily Greens Plus and Pre-Workout Elite.

Caterpillar mushroom (Cordyceps militaris) – This brilliant orange club-shaped mushroom is also known as “caterpillar fungus” because it grows on and feeds off caterpillars underground. Cordyceps boasts a storied history of traditional use in various cultures – some records in China date back 1,000 years – and holds a growing reputation in modern wellness for its intriguing properties and potential contributions to human health. Studies suggest that Cordyceps is an effective adaptogen (it helps the body respond or “adapt” to stress, anxiety, and fatigue), and that supplementation can support healthy immune function, provide antioxidant activity, and promote stamina.*1

Lion's mane (Hericium erinaceus) – Resembling the cascading mane of a lion, this culinary and medicinal mushroom has been revered in traditional Asian medicine for centuries. Research suggests that lion's mane promotes memory, attention, and overall cognitive function.* Its bioactive compounds, such as hericenones and erinacines, can stimulate the growth and repair of nerve cells, providing a mechanism by which it supports brain health.* 

One double-blind, placebo-controlled study of adults ages 50-80 found those who took lion’s mane showed greater cognitive performance than those taking the placebo.*2 In addition, animal studies suggest lion’s mane modulates the function of brain-derived neurotropic factor (BDNF).*3 BDNF is a protein in the brain that protects existing nerve cells and synapses in the brain and encourages the growth of new ones – known as brain plasticity. Although not specifically related to sports performance, improved cognitive function can indirectly benefit athletes by enhancing focus, reaction time, and decision-making skills.*

Reishi (Ganoderma lucidum) – Reishi mushroom holds a special place in both traditional herbal medicine and modern wellness. With its glossy, reddish-brown cap and woody texture, this ancient medicinal mushroom has been cherished for centuries in various cultures for its potential health-enhancing properties. Revered as the "mushroom of immortality," reishi has captured the curiosity of researchers for its diverse bioactive compounds, such as polysaccharides and triterpenes, that are believed to contribute to immune modulation, stress reduction, and overall vitality.*

Reishi supports healthy immune function by stimulating the activity of various immune cells, including natural killer (NK) cells and macrophages.* This is of particular benefit to athletes, because they are often susceptible to upper respiratory tract infections due to intense training and competition. A study published in the British Journal of Sports Medicine observed use of reishi mushroom in healthy football players provided immune support when exposed to stressful workouts and a low-oxygen environment.*4

King trumpet (Pleurotus eryngii) – Also known as king oyster mushroom, king trumpet is a versatile and sought-after culinary delight. With its thick stem, meaty cap, and delicate flavor, this edible mushroom has gained prominence in global cuisine for its remarkable taste and texture. Beyond its culinary appeal, king trumpet also boasts a noteworthy nutritional profile rich in protein, vitamins (particularly B vitamins like niacin and riboflavin), minerals (such as potassium and phosphorus), and antioxidants.5 These nutritional components contribute to overall health and well-being, which indirectly supports exercise and athletic performance.*

Turkey tail (Trametes versicolor) – Turkey tail mushroom is a captivating and easily recognizable fungus characterized by its concentric rings of vivid colors resembling the plumage of a wild turkey. Renowned for both its aesthetic beauty and potential health benefits, this mushroom has played a significant role in traditional medicine across cultures. With a rich history of use, turkey tail has piqued the interest of modern science due to its array of bioactive compounds, potential immune-supportive properties, and antioxidant effects.*

Immune function is an important aspect of sports performance because intense training and exercise can temporarily suppress the immune system, making an athlete more susceptible to infections. Some studies suggest that compounds found in turkey tail mushroom, such as polysaccharopeptides, might support healthy immune function.*6 By maintaining immune health, an athlete is better equipped to sustain consistent training and performance. 

Intense physical activity generates reactive oxygen species that can lead to cellular damage and inflammation. Antioxidants help neutralize these harmful molecules and support recovery and adaptation to exercise.* Turkey tail mushroom is rich in antioxidants7 that can resist this exercise-induced oxidative stress.*

Shiitake (Lentinula edodes) – Shiitake mushroom is another prized culinary delight and a valued component of traditional medicine. With its distinctive umbrella-shaped cap and robust umami flavor, this edible fungus has earned a place in global cuisine for its exceptional taste and culinary versatility. Beyond its gastronomic allure, shiitake holds a historical reputation for its potential health benefits, dating back centuries in Asian cultures. In the modern context, the mushroom's bioactive compounds and potential health benefits, including its effects on immune function and inflammatory balance,* have captured the attention of researchers and health enthusiasts, solidifying its role as both a savory delicacy and a medicinal mushroom with potential wellness contributions. 

Shiitake is rich in polysaccharides like alpha- and beta-glucans, which are responsible for its immune-supportive properties.* These compounds support healthy immune function, which promotes consistent training.*

In addition, shiitake mushrooms possess antioxidants and other constituents that support the body’s normal inflammatory processes.*8 Exercise-induced inflammation and oxidative stress can lead to muscle damage and fatigue. The inflammation-modulating and antioxidant effects of shiitake mushrooms can help mitigate exercise-induced stressors, potentially supporting recovery and overall performance.*

Synergy of the mushroom blend

Mushrooms have emerged as promising allies in peak physical performance and holistic well-being. That said, a captivating prospect arises from recent investigations: the possibility that their true potential might flourish not only in isolation but through a harmonious synergy when combined. As researchers delve into the unique bioactive compounds inherent to each mushroom, a compelling narrative unfolds – one where the fusion of their strengths could usher in a new paradigm of comprehensive wellness, greater than the sum of its remarkable parts.

PeakO2 – PeakO2 is a special blend of the mycelial biomass and fruiting bodies from Cordyceps, lion’s mane, reishi, king trumpet, turkey tail, and shiitake mushrooms combined for the key purpose of supporting optimal athletic performance.* Drawing from the collective adaptogenic nature of these mushrooms, as well as their respective individual properties, it has been clinically observed that this blend promotes oxygen utilization, increases endurance, and enhances exercise performance.*

In a 2016 study published in the Journal of Dietary Supplements, researchers investigated the effects of the PeakO2 mushroom blend on high-intensity exercise performance.9 The study involved 28 participants and was conducted over a span of three weeks in a double-blind, placebo-controlled design.

Young adults (average age 22) underwent a series of exercise tests, including a maximal graded exercise test on a cycle ergometer, to measure parameters like maximal oxygen consumption (VO2 max), time to exhaustion, and ventilatory threshold. In addition, a 3-minute maximal cycle test was conducted to record relative peak power output, average power output, and percent drop.

The participants were divided into two groups: one consumed the mushroom blend (4 grams daily), while the other group was given a placebo. The exercise tests were conducted after one week of supplementation and then again after three weeks.

After one week, there were no significant differences in exercise performance parameters between the mushroom blend group and the placebo group. However, after three weeks, the group that consumed the mushroom blend showed significant improvements. Their VO2 max increased, and there were notable improvements in time to exhaustion, relative peak power output, average power output, and ventilatory threshold.*

The study concludes that acute supplementation with the PeakO2 mushroom blend for three weeks can lead to improved tolerance to high-intensity exercise.* These findings suggest that incorporating the mushroom blend into a nutritional regimen can potentially promote endurance and high-intensity exercise performance over time.*

Two years later, a 2018 study published in The American Journal of Sports Science looked at the effect of this mushroom blend on aerobic performance in two situations: (1) low-dose (1.0-2.0 grams/day) over a prolonged time of 28 days compared to placebo or (2) higher dose (12 grams/day) or placebo for one week.10

In the first trial, 40 young adults (ages 19-34) took either the low-dose protocol or the placebo. Each group completed baseline body measurements and oxygen consumption (VO2 peak) tests before supplementation. After the supplementation period, both groups were tested again. The treatment group showed significant increases in time to fatigue and VO2 peak, while blood lactate levels decreased during the economy phase of exercise.*

The second trial using the high-dose protocol involved 43 young adults and focused on stratifying participants based on their baseline VO2 peak levels. Participants also completed the Wingate test, an exercise that evaluates anaerobic power and capacity. The group who received the higher dose of the mushroom blend showed significant increases in VO2 peak, indicating improved aerobic capacity.* Interestingly, the results varied based on fitness levels. For example, the group with higher fitness levels experienced a drop in heart rate during the economy phase, and another group showed an increase in peak power output.*

Overall, the study suggests that longer-duration, lower-dose supplementation of the PeakO2 mushroom blend promotes endurance performance in healthy young adults.* In addition, short-duration supplementation with higher doses of the blend can support performance, with varying effects depending on an individual’s fitness level.* These findings highlight the potential benefits of incorporating this mushroom blend into sports nutrition to enhance aerobic performance.*

PeakO2 is a key ingredient in Thorne’s Pre-Workout Elite, providing 1 gram of the mushroom blend in each serving.

The takeaway

Mushrooms make several valuable contributions to a healthy sports nutritional regimen.* Here's a summary of their potential benefits:

  • Nutrient density: Mushrooms are low in calories and rich in various nutrients, including vitamins, minerals, fiber, and antioxidants. Incorporating mushrooms like king trumpet into a sports nutrition regimen can provide essential nutrients for overall health and support optimal athletic performance.*
  • Immune support: Intense exercise can temporarily suppress the immune system, making athletes more susceptible to infections. Certain mushroom species, such as Cordyceps, reishi, and turkey tail, have been studied for their potential immune-modulating properties.* Including these mushrooms in the diet or using mushroom extracts can support healthy immune function.*
  • Healthy inflammatory balance: Exercise-induced inflammation can contribute to muscle damage and delayed recovery. By incorporating mushrooms, such as shiitake, that contain bioactive compounds to support a healthy inflammatory response, athletes can promote faster recovery after overstress or injury.*
  • Antioxidant activity: Mushrooms are rich in antioxidants that resist oxidative stress and protect cells from damage caused by intense exercise.* Species like lion's mane and reishi are known for their antioxidant properties, which can aid in recovery and overall health maintenance.*
  • Cognitive function: Lion's mane mushroom has been studied for its potential cognitive benefits.* Enhanced cognitive function, including focus, reaction time, and decision-making skills, can indirectly benefit athletes during training and competition.*
  • Synergistic effect: Because different mushrooms have different health promoting properties, including a blend of various types of mushrooms into one’s diet or supplement regimen can provide benefits from the synergistic effect of the strengths of each mushroom.

As the symbiotic relationship between science, nutrition, and wellness continues to evolve, embracing the remarkable potential of mushrooms offers a delicious and nourishing pathway toward achieving optimal fitness and vibrant overall health.

References

  1. Jerejko K, Lazur J, Muszynka B. Cordyceps militaris: An overview of its chemical constituents in relation to biological activity. Foods 2021;10(11):2634. 
  2. Mori K, Inatomi S, Ouchi K, et al. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytother Res 2009;23(3):367-372.
  3. Li IC, Lee LY, Tzeng TT, et al. Neurohealth properties of Hericium erinaceus mycelia enriched with erinacines. Behav Neurol 2018;2018:5802634. 
  4. Zhang Y, Lin Z, Hu Y, Wang F. Effect of Ganoderma lucidum capsules on T lymphocyte subsets in football players on "living high-training low." Br J Sports Med 2008;42(10):819-822. 
  5. Fu Z, Liu Y, Zhang Q. A potent pharmacological mushroom: Pleurotus eryngii. Fungal Genom Biol 2016; 6:1. 
  6. Shi S, Yin L, Shen X, et al. β-Glucans from Trametes versicolor (L.) Lloyd is effective . . . . Viruses 2022;14(2):237. 
  7. Janjusevic L, Pejin B, Kaisarevic S, et al. Trametes versicolor ethanol extract, a promising candidate for health-promoting food supplement. Nat Prod Res 2018;32(8):963-967.
  8. Dai X, Stanilka J, Rowe C, et al. Consuming Lentinula edodes (shiitake) mushrooms daily improves human immunity: a randomized dietary intervention in healthy young adults. J Am Coll Nutr 2015;34(6):478-487. 
  9. Hirsch K, Smith-Ryan A, Roelofs E, et al. Cordyceps militaris improves tolerance to high-intensity exercise after acute and chronic supplementation. J Diet Suppl 2017;14(1):42-53. 
  10. Dudgeon W, Thomas D, Dauch W, et al. The effect of high and low-dose Cordyceps militaris-containing mushroom blend supplementation after seven and twenty-eight days. AJSS. 2018;6(1):1-7. doi: 10.11648/j.ajss.20180601.11