Mushrooms are incredible.

Their effect on the human body has been experienced for century, yet only recently have mushrooms entered into mainstream sports supplements.

They can enhance your cardiovascular abilities and improve recovery through reducing inflammation.

So, why are mushrooms so powerful?

p.s. Our friends over at shroomer discuss mushrooms at length in their newsletter. Take a look if this interests you.

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The Main Feature

Leg one: What role do mushrooms play in fitness?

In sports science and nutrition, mushrooms emerge as a holistic supplement, enhancing athletic performance, recovery, and overall health. As an expert in this field, it's crucial to explore the multifaceted benefits of mushrooms, not just for their nutritional content but also for their cardiovascular benefits, which are vital yet often overlooked in athletic performance optimization.

Mushrooms are nutritional powerhouses, packed with proteins, fibers, vitamins, minerals, and antioxidants, essential for energy metabolism and recovery. Among their many benefits, certain mushrooms like cordyceps can potentially enhance ATP production, leading to improved oxygen utilization and aerobic capacity, providing a significant edge in endurance sports.

Beyond energy and endurance, mushrooms offer notable cardiovascular advantages. They contain compounds that improve blood flow and circulation, reduce blood pressure, and support heart health. Efficient cardiovascular function is paramount for athletes, ensuring optimal delivery of oxygen and nutrients to muscles during intense physical activity.

Additionally, mushrooms bolster the immune system, with varieties such as reishi and shiitake protecting against the immune suppression associated with rigorous training. Adaptogenic mushrooms, including cordyceps and lion's mane, aid in stress management and recovery, crucial for peak performance.

The anti-inflammatory and antioxidant properties of mushrooms reduce recovery times and muscle soreness, while the cognitive benefits of lion's mane enhance focus and strategic thinking, essential for competitive success.

Guiding athletes in integrating mushrooms into their nutrition plans requires a nuanced understanding of each individual's physiological profile and performance goals. The selection of quality supplements, appropriate dosages, and specific mushroom types must be approached with precision, ensuring supplementation is evidence-based and tailored to the athlete's needs.

T-1: Mental Preparation

Leg 2: What impact do mushrooms have on cardiovascular fitness?

The integration of mushrooms into an athlete's diet or supplementation regimen must be approached with an understanding of their bioactive components and the scientific principles underlying their potential effects on aerobic capacity.

Enhanced Oxygen Utilization and ATP Production

Cordyceps, notably Cordyceps sinensis and Cordyceps militaris, stands out from its significant impact on oxygen utilization and ATP production. Enhanced oxygen utilisation is a coveted trait for endurance athletes, as it directly correlates with improved VO2 max—the maximum amount of oxygen an individual can utilize during intense exercise. Cordyceps has shown promise in elevating VO2 max levels, thereby extending endurance and the capacity for prolonged physical exertion. Furthermore, the fungus plays a pivotal role in ATP (adenosine triphosphate) synthesis, the process by which energy is produced within cells. By increasing ATP levels, cordyceps supplementation can potentially amplify energy availability, enabling athletes to sustain higher levels of performance for extended periods.

Beyond its energizing effects, cordyceps is revered for its anti-fatigue properties. The fungus aids in reducing muscle soreness and accelerating recovery times post-exercise, attributed to its anti-inflammatory properties and its efficacy in diminishing lactic acid accumulation—a common fatigue-inducing byproduct of physical activity. Such characteristics make cordyceps an attractive supplement for those looking to enhance exercise recovery and overall performance.

Supplementation of Cordyceps

When considering the integration of cordyceps into a fitness regimen, the selection of a high-quality supplement is paramount. Available in various forms, including powders, capsules, and tinctures, cordyceps supplements should be sourced from reputable suppliers to ensure purity and efficacy. The species Cordyceps sinensis and Cordyceps militaris are among the most studied for their fitness-enhancing properties.

• Recommended dosages typically range from 1,000 to 3,000 mg per day of cordyceps extract, though starting with a lower dose to gauge individual tolerance is advisable.

• Given its potential to boost energy levels, consuming cordyceps in the morning or before workouts could optimize its invigorating effects.

Prior to embarking on supplementation, consulting with a healthcare provider is crucial, especially for individuals with underlying health conditions or those on medication. Monitoring the body's response to cordyceps is also essential, as adverse effects, though rare, may necessitate dosage adjustments or discontinuation of use.

Cordyceps presents a compelling case for its inclusion in the arsenal of supplements aimed at enhancing physical performance and fitness. Through its remarkable ability to improve oxygen utilization, increase ATP production, and expedite recovery, cordyceps has the potential to significantly impact athletic performance and endurance.

Nevertheless, the efficacy of cordyceps supplementation is maximized when integrated with a holistic approach to fitness, encompassing a balanced diet, adequate hydration, and a comprehensive exercise programme.

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Leg 3: What impact do mushrooms have on recovery?

Certain mushrooms, through their unique bioactive compounds, offer promising avenues to support and enhance these recovery processes. Let's delve into the specifics with a high level of expertise.

Anti-inflammatory and Antioxidant Properties

The post-exercise recovery phase is often characterized by inflammation and oxidative stress, responses that are natural but can lead to prolonged recovery times and decreased performance if not properly managed. Mushrooms such as turkey tail, reishi, and cordyceps contain potent anti-inflammatory and antioxidant compounds that can mitigate these responses.

• Polysaccharopeptides found in turkey tail and the triterpenoids in reishi mushrooms have been shown to modulate the immune response and reduce inflammation.

• Cordyceps exhibits antioxidant properties that can help in neutralizing free radicals produced during intense exercise, thereby protecting cells from damage and aiding in the recovery process.

Muscle Repair and Growth

The process of muscle repair and growth post-exercise is crucial for athletes, especially those engaged in resistance training or sports requiring high levels of muscle endurance and strength. Mushrooms like cordyceps have been associated with increased levels of adenosine monophosphate-activated protein kinase (AMPK) and mammalian target of rapamycin (mTOR), signaling pathways involved in muscle protein synthesis and mitochondrial biogenesis. This suggests a potential role in supporting muscle repair and promoting muscle growth, although direct evidence linking mushroom consumption to enhanced muscle recovery is still emerging.

Immune System Support

Intense training sessions can transiently suppress the immune system, increasing the susceptibility to infections and potentially interrupting training schedules. The beta-glucans in mushrooms such as shiitake and reishi are known for their ability to support the immune system. By enhancing the activity of immune cells like natural killer cells and macrophages, these mushrooms can help maintain immune surveillance and function, which is vital for recovery and overall health.

Recovery is not solely physical; psychological stress also impacts the body's recovery processes. Adaptogenic mushrooms, including cordyceps and lion's mane, can play a role in supporting the body's stress response mechanisms. By modulating the hypothalamic-pituitary-adrenal (HPA) axis and cortisol levels, these mushrooms help in managing the physiological and psychological stress associated with rigorous training, thereby supporting overall recovery.

Practical Application and Considerations

For athletes considering incorporating mushrooms into their recovery regimen, it's important to focus on quality and specificity:

• Quality: Opt for high-quality, third-party tested supplements or whole food sources to ensure the presence of bioactive compounds.

• Specificity: Choose mushroom types and forms (e.g., extracts, powders) that align with specific recovery goals, whether it's reducing inflammation, supporting muscle repair, bolstering the immune system, or managing stress.

In conclusion, while the potential of mushrooms to support recovery in athletes is supported by their bioactive properties, ongoing research is crucial to fully elucidate these effects. Athletes should integrate mushrooms into a holistic recovery strategy that includes proper nutrition, hydration, sleep, and stress management, under the guidance of sports nutrition and medical professionals.

So that’s how mushrooms can power your performance.

Coaches Corner

Over 2,000+ people have started using my training plans, check them out:

🏃🏋️‍♀️ Transform your body with The HYBRID Programme: A tailored 4, 6 or 8 Week running, lifting & nutrition Plan to transform your strength & cardio fitness.

🏃 Get The RUNNING Programme: Become a Faster Runner in 6-Weeks. Over 6 weeks you’ll complete 4 detailed sessions a week designed to improve your endurance & top end speed.

🥦 Get the Nutrition Guide for Athletes: The Diet & Nutrition Guide for Training. Everything you need for building muscle, carb-loading and fuelling during your training sessions or next race.

Workout of the Week: Treadmill Incline Sprint Workout for Explosive Power and Speed

Tailoring the incline sprint workout for treadmill use allows athletes to precisely control the incline percentage and speed, making it an effective session for improving explosive power, speed, and anaerobic capacity. This 60-minute workout is designed to maximize your training efficiency by utilizing the treadmill's incline settings to simulate hill sprints, enhancing muscular strength and cardiovascular efficiency.

Understanding Heart Rate Zones:

• Zone 1 (50-60% of Max HR): Ideal for warm-ups and cool-downs.

• Zone 2 (60-70% of Max HR): Builds aerobic base, suitable for recovery periods.

• Zone 3 (70-80% of Max HR): Moderate intensity for aerobic capacity improvement.

• Zone 4 (80-90% of Max HR): High intensity, for cardiovascular and muscular strength.

• Zone 5 (90-100% of Max HR): Maximum effort, to boost anaerobic fitness and speed.

Workout Structure:

Minutes 0-10: Warm-Up

• Begin with a brisk walk or light jog at a 1% incline, gradually increasing from Zone 1 to Zone 2.

• Include dynamic stretches to prepare your muscles.

• Focus: Muscle activation and cardiovascular engagement.

Minutes 10-20: Pre-Sprint Activation

• Perform 4-5 short bursts of increased speed (not full sprint) for 30 seconds each at a 3-4% incline, walking or jogging slowly for recovery.

• Aim for Zone 3 to low Zone 4, preparing your body for the intense effort ahead.

• Focus: Activating muscles and increasing heart rate.

Minutes 20-50: Incline Sprints

• Set the treadmill to a 6-10% incline for sprints. Perform 10-12 sprints, each lasting 20-30 seconds, with an aim to reach Zone 5 by the end of each sprint.

• For recovery, reduce the incline to 1% and walk or jog slowly, allowing your heart rate to drop back to Zone 2 before the next sprint.

• Focus: Building explosive power, speed, and enhancing anaerobic capacity.

Minutes 50-60: Cool Down

• Lower the incline to 0-1% and gradually reduce your pace to a comfortable walk, transitioning from Zone 2 to Zone 1.

• Finish with static stretching to aid muscle recovery and reduce soreness.

• Focus: Muscle recovery and reducing post-workout soreness.

Additional Tips:

• Hydration and Nutrition: Maintain hydration throughout the workout. A carbohydrate-rich snack before starting can provide the necessary energy for peak performance.

• Pacing and Monitoring: Utilize a heart rate monitor to ensure you're achieving the desired intensity levels, especially during the sprints.

• Adjustments: Feel free to adjust the incline percentage based on your fitness level and the treadmill's capabilities. The key is to find a challenging incline that allows you to sprint safely.

• Safety: Always use the treadmill's safety features, such as the safety clip, and start at lower speeds and inclines to ensure comfort and safety before increasing intensity.

This treadmill incline sprint workout is a strategic approach to improve your athletic performance by focusing on speed, power, and cardiovascular efficiency. By leveraging the controlled environment of a treadmill, you can precisely manage your workout's intensity and incline, making it a highly effective training session.