Clubhouse #14 | The Science of Cordyceps and Their Role in VO2 Max & Endurance Performance 🍄🔥

Endurance athletes are constantly seeking ways to improve their oxygen efficiency, delay fatigue, and enhance performance. One of the most intriguing natural supplements gaining attention in endurance sports is Cordyceps, a powerful adaptogenic mushroom used in traditional Chinese medicine for centuries. Cordyceps has been credited with improving VO2 max, mitochondrial function, and overall aerobic capacity, but does the science support these claims?

In today’s Clubhouse, we explore the scientific mechanisms behind Cordyceps and its impact on endurance performance. We’ll break down how it enhances oxygen uptake, ATP production, lactate clearance, and recovery—and whether supplementing with Cordyceps can provide real-world performance benefits for athletes looking to optimize their endurance potential

So lets dive in to learn how you can advance your endurance.

Read the past Clubhouses here:

• Clubhouse #13 | Pacing Strategies for Endurance Events: Optimizing Race-Day Performance 🏃‍♂️🚴‍♀️🔥

• Clubhouse #12 | The Science of Muscle Recovery: How to Train Harder Without Burning Out 💪🛌🔥

• Clubhouse #11 | The Role of Carbohydrates vs. Fat in Endurance Performance 🥑

• Clubhouse #10 | The Science of Periodization: Structuring Training for Maximum Gains 🏋️

• Clubhouse #9 | Mastering Sleep: The Athlete's Guide to Leveraging Rest for Peak Performance 💤

• Clubhouse #8 | Lactate Threshold Training: Unlocking Peak Endurance Performance ⚡️

• Clubhouse #7 | AI in Fitness: How Technology is Shaping Personalized Health Plans 🔧

• Clubhouse #6 | Biohacking Sleep: Techniques for Optimal Rest and Recovery 💤

• Clubhouse #5 | The Connection Between Gut Health and Athletic Performance 🍎

• Clubhouse #4 | The Science-Backed Power of Visualization for Achieving Your 2025 Goals 🌟

• Clubhouse #3 | The science-backed reasons why sugar is good for athletes 🔋

• Clubhouse #2 | Why you should invest in a health tracking wearable like WHOOP

• Clubhouse #1 | How to actually train for your first Ironman 70.3.

The Science Behind VO2 Max and Endurance Performance

What Is VO2 Max & Why Does It Matter?

VO2 max refers to the maximum rate of oxygen consumption during intense exercise, making it one of the most critical indicators of an athlete’s cardiovascular fitness and endurance potential. This metric represents the body's ability to deliver and utilize oxygen to generate energy for sustained physical effort. A higher VO2 max enables an athlete to transport and utilize oxygen more efficiently, allowing them to maintain a higher intensity for longer periods without succumbing to premature fatigue.

VO2 max is influenced by multiple interconnected physiological factors, each playing a crucial role in endurance performance:

• Heart Efficiency (Cardiac Output): The heart's ability to pump oxygenated blood effectively to working muscles is a primary determinant of VO2 max. A stronger heart with a greater stroke volume allows for increased circulation of oxygen-rich blood, improving endurance capacity.

• Pulmonary Function (Lung Capacity): Efficient oxygen exchange in the alveoli determines how much oxygen enters the bloodstream. Athletes with a higher lung capacity and better pulmonary efficiency can process more oxygen per breath, reducing the work required for sustained exertion.

• Mitochondrial Density & Function: Mitochondria are the energy factories of muscle cells, responsible for converting oxygen into ATP (adenosine triphosphate) through oxidative phosphorylation. More mitochondria equate to improved aerobic efficiency, greater endurance, and a higher VO2 max.

• Oxygen-Carrying Capacity: The amount of oxygen transported in the blood depends on hemoglobin levels and red blood cell count. Increased oxygen availability ensures that working muscles receive adequate fuel for prolonged activity, delaying fatigue onset.

• Muscle Fiber Composition: Slow-twitch (Type I) muscle fibers, which are predominant in endurance athletes, contain a higher density of mitochondria and capillaries, making them more efficient in oxygen utilization. The ratio of slow-twitch to fast-twitch fibers can impact an athlete’s VO2 max potential.

Although genetics play a foundational role in VO2 max, research has shown that targeted training methods can lead to significant improvements. Structured aerobic workouts, high-intensity interval training (HIIT), altitude training, and proper supplementation all contribute to VO2 max development. This is where Cordyceps enters the picture, offering a scientifically backed natural intervention that enhances oxygen efficiency, supports mitochondrial function, and ultimately improves an athlete's endurance capacity.

What Are Cordyceps?

Cordyceps is a genus of parasitic fungi that grows naturally in high-altitude regions of China, Tibet, and Nepal. It has been used for centuries in traditional Chinese and Tibetan medicine as a powerful tonic for increasing energy, vitality, and respiratory function. The most well-researched species of Cordyceps include Cordyceps sinensis and Cordyceps militaris, both of which contain a range of bioactive compounds that have been shown to support endurance performance, oxygen utilization, and recovery.

Natural Habitat & Growth

Cordyceps sinensis grows in the wild on the larvae of caterpillars, typically in the Himalayan region at altitudes above 3,000 meters. This rare and expensive fungus has been used for centuries by monks, sherpas, and elite Chinese athletes for its perceived ability to enhance stamina, increase lung capacity, and improve overall resilience to harsh environmental conditions. Due to its scarcity and high cost, most commercially available Cordyceps supplements today are derived from Cordyceps militaris, a cultivated variety that contains even higher levels of cordycepin, one of its key active compounds.

Active Compounds & Their Functions

The benefits of Cordyceps are attributed to its unique bioactive compounds, which play a critical role in enhancing energy metabolism, oxygen efficiency, and endurance:

• Cordycepin – A unique nucleoside that supports ATP production, oxygen uptake, and anti-fatigue properties.

• Adenosine – Helps regulate energy production and cardiovascular efficiency, making it essential for endurance performance.

• Polysaccharides – Act as powerful antioxidants, reducing oxidative stress and inflammation caused by intense exercise.

• Beta-glucans – Support immune function and help the body adapt to physiological stressors.

Traditional Uses in Medicine & Modern Applications

In traditional Chinese medicine (TCM), Cordyceps has long been revered as a lung tonic and energy enhancer, often used to treat fatigue, respiratory ailments, and kidney function disorders. Ancient Chinese texts documented its use by emperors and warriors to increase strength and endurance, making it a prized remedy for those seeking optimal physical performance.

Today, Cordyceps is widely used in sports nutrition and endurance training, with scientific studies supporting its role in enhancing aerobic capacity, improving oxygen efficiency, and delaying fatigue. Modern athletes, biohackers, and fitness enthusiasts incorporate Cordyceps into their routines to maximize endurance, speed up recovery, and sustain peak performance over time.

How Cordyceps Enhances Oxygen Utilization & VO2 Max

1. Increases Oxygen Uptake & Aerobic Capacity

Cordyceps has been shown to enhance oxygen transport and utilization, a crucial factor in improving VO2 max. Research suggests that it may stimulate pulmonary function, allowing athletes to process more oxygen per breath during high-intensity efforts.

A study published in the Journal of Alternative and Complementary Medicine found that participants who supplemented with Cordyceps for six weeks experienced a 7% increase in VO2 max compared to a placebo group. This suggests that Cordyceps can improve aerobic endurance and oxygen efficiency over time.

2. Enhances Mitochondrial ATP Production

ATP (adenosine triphosphate) is the primary energy source for cellular function, and efficient ATP production is critical for sustaining endurance performance. Cordyceps is believed to stimulate mitochondrial function, allowing for more efficient energy production through oxidative metabolism.

The active compounds in Cordyceps, cordycepin and adenosine, promote oxidative phosphorylation, the process through which mitochondria generate ATP using oxygen. This leads to higher muscle endurance, improved stamina, and a delayed onset of fatigue.

3. Delays Fatigue & Reduces Lactate Accumulation

Lactate buildup is a primary cause of muscle fatigue during prolonged high-intensity exercise. Cordyceps has been shown to reduce lactate accumulation by improving aerobic metabolism and increasing the body’s ability to buffer acid buildup. This means athletes can sustain their pace longer before experiencing muscle fatigue.

A study on endurance-trained individuals found that those supplementing with Cordyceps had significantly lower lactate levels post-exercise, indicating an enhanced lactate threshold and muscular endurance.

4. Supports Respiratory Function & Oxygen Delivery

Cordyceps has long been used in traditional medicine for improving lung function and respiratory efficiency. Studies suggest that it enhances bronchodilation, meaning it can help improve airflow to the lungs and increase the body’s oxygen absorption capacity.

For athletes training at altitude or in conditions where oxygen is limited, Cordyceps supplementation may help counteract reductions in aerobic capacity by increasing lung efficiency and oxygen uptake.

5. Reduces Oxidative Stress & Enhances Recovery

Endurance training places significant oxidative stress on the body, which can lead to muscle inflammation, tissue damage, and prolonged recovery times. Cordyceps is rich in antioxidants and anti-inflammatory compounds, helping to neutralize free radicals and support faster muscle repair.

By reducing inflammation and enhancing cellular repair, Cordyceps allows endurance athletes to recover more quickly, train harder, and perform at a higher level over time.

How to Use Cordyceps for Endurance Performance

Recommended Dosage & Timing

• 3-6 grams per day for endurance athletes.

• Best taken in the morning or pre-training for optimal oxygen uptake benefits.

• Available in powder, capsules, or tea form for easy consumption.

When to Expect Results

• Immediate benefits (increased energy, reduced fatigue) may be felt within days.

• VO2 max improvements typically occur after 4-6 weeks of consistent supplementation.

• Best results when combined with structured endurance training and recovery practices.

Who Should Use It?

• Endurance athletes aiming to improve oxygen efficiency and stamina.

• High-altitude athletes looking to boost lung function and oxygen uptake.

• Long-distance runners, cyclists, and triathletes seeking to enhance endurance.

• Athletes in high-intensity sports who want to delay fatigue and improve recovery.

Conclusion

Cordyceps is emerging as one of the most effective natural supplements for endurance athletes. By enhancing VO2 max, increasing ATP production, reducing lactate buildup, and improving recovery, this adaptogenic mushroom provides a well-rounded boost to athletic performance.

While no supplement can replace structured training and proper nutrition, the research suggests that Cordyceps can be a powerful tool for endurance optimization. With consistent use, athletes may experience enhanced aerobic efficiency, delayed fatigue, and better long-distance performance.

For those looking to push their endurance to the next level, Cordyceps may be the missing piece to unlocking peak performance.