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Curious about how to take your running to the next level?

Meet Cordyceps—a powerful, ancient fungus that's catching the eye of elite athletes.

I’m currently supplementing with DIRTEA Cordyceps as I train for the Chicago Marathon - in support of Aid Pioneers - in October. In today’s newsletter I cover off the science why Cordyceps can be so powerful.

If you’d like to support my fundraise for Aid Pioneers, click the button below. I’m so grateful to the support already, thank you.

So, how can Cordyceps help enhance your fitness?

About my Fundraising for Aid Pioneers

“I believe in raising the bar for everyone in the world. Aid Pioneers shares my vision to make the world better for those less fortunate. I've travelled to a lot of the countries Aid Pioneers supports & I can see first hand how impactful the work is.”

Who are Aid Pioneers?

Aid Pioneers began when a group of young people saw an urgent, unmet need to quickly mobilize resources in the aftermath of catastrophes.

They started out by sending critical medical supplies to Lebanon following the Beirut port explosion in 2020. And that’s when they realized there was a gap in the development chain and an opportunity to leverage local organizations and knowledge to make swift, lasting change.

Aid Pioneers acknowledge and understand that making real change requires staying involved after a disaster has passed. That's why they’re committed to setting local leaders up for success—they've got the most nuanced understanding of local needs and an often lifelong dedication to transforming their communities.

They support local partner organizations by actively breaking down the structural barriers that keep them from global support and resources.

By supporting, not imposing, they hope to form a new path in development cooperation.

The Main Feature

Part 1: Understanding Cordyceps—The Basics

Cordyceps is a fascinating organism with a rich history and a unique biology that sets it apart from other supplements. The genus Cordyceps comprises over 400 species, but the most well-known and widely used in traditional medicine and modern supplements are Cordyceps sinensis and Cordyceps militaris. These fungi are parasitic in nature, primarily growing on the larvae of insects in the wild. However, due to high demand and the rarity of wild-harvested Cordyceps sinensis, most supplements today are derived from cultivated forms of Cordyceps militaris, which are grown on substrates like grains.

Historical Context and Traditional Use

Cordyceps has been a cornerstone of traditional Chinese and Tibetan medicine for centuries. It was traditionally used to combat fatigue, improve sexual function, and support respiratory health. In ancient times, Cordyceps was so highly prized that it was often reserved for emperors and the elite. The high altitudes of the Himalayan plateau, where Cordyceps sinensis is naturally found, added to its mystique and value. Harvesting wild Cordyceps was—and still is—a labor-intensive process, further contributing to its status as a precious commodity.

The traditional uses of Cordyceps align closely with the needs of endurance athletes. The historical claims of increased vitality, stamina, and respiratory support suggest that Cordyceps has long been recognized for its potential to enhance physical performance. However, it’s only in recent decades that modern science has begun to uncover the mechanisms behind these effects, providing a more concrete understanding of how Cordyceps can benefit athletes, particularly runners.

Key Active Compounds and Their Roles

The primary bioactive compounds in Cordyceps—cordycepin, adenosine, and polysaccharides—are responsible for its health benefits. Cordycepin has been shown to have multiple pharmacological effects, including anti-inflammatory, antioxidant, and immunomodulatory properties. For athletes, cordycepin’s most exciting potential lies in its ability to influence energy production and improve oxygen utilization.

Adenosine, another key compound in Cordyceps, plays a crucial role in cellular energy transfer as a component of ATP, which is vital for muscle contractions during exercise. By potentially increasing adenosine levels, Cordyceps may help enhance ATP production, giving athletes more energy to sustain prolonged physical activity.

Polysaccharides found in Cordyceps have been shown to possess antioxidant properties, which can help protect cells from oxidative stress caused by intense exercise. This protection is crucial for recovery and maintaining long-term endurance performance.

In addition to these primary compounds, Cordyceps contains various other bioactive substances, including sterols, nucleosides, and essential amino acids. These compounds contribute to the overall health benefits of Cordyceps, making it a comprehensive supplement for improving physical performance, particularly in endurance sports like long-distance running.

Cordyceps in Modern Research and Athletic Use

As modern science has begun to validate many of the traditional claims associated with Cordyceps, its use among athletes, especially runners, has surged. Several studies have focused on the effects of Cordyceps on physical performance, with promising results. For example, research has indicated that Cordyceps supplementation can improve aerobic capacity, increase time to exhaustion, and enhance overall endurance.

These findings are particularly relevant for marathon runners and other endurance athletes who rely on aerobic efficiency and sustained energy production. The ability of Cordyceps to potentially enhance VO2 max and delay the onset of fatigue makes it an attractive supplement for those looking to optimize their performance.

Moreover, Cordyceps is increasingly being incorporated into sports nutrition products, such as energy bars, gels, and pre-workout supplements, aimed at athletes. Its natural origins and historical use make it appealing to those seeking an alternative or complement to synthetic performance enhancers.

In summary, Cordyceps represents a bridge between ancient wisdom and modern athletic performance enhancement. Its unique biology, rich history, and the promising research surrounding its benefits make it a valuable tool for endurance athletes, particularly runners, who are looking to optimize their aerobic fitness and stamina. By understanding the science behind Cordyceps, athletes can make informed decisions on how to best incorporate this powerful fungus into their training and supplementation regimen.

T-1: Mental Preparation

Part 2: How Cordyceps Enhances Aerobic Fitness

Aerobic fitness is the cornerstone of endurance sports, and for runners, it’s the foundation upon which long-distance success is built. Cordyceps plays a significant role in enhancing aerobic capacity by improving the body’s ability to use oxygen efficiently—a key determinant of endurance performance.

Boosting VO2 Max

VO2 max, or maximal oxygen uptake, is a critical measure of an athlete’s aerobic capacity. It represents the maximum amount of oxygen the body can utilize during intense exercise. A higher VO2 max indicates a greater ability to sustain high-intensity efforts over longer periods, which is crucial for runners.

Studies have shown that Cordyceps supplementation can lead to improvements in VO2 max. In one study, participants who took Cordyceps experienced a significant increase in their VO2 max compared to a placebo group. This improvement is likely due to Cordyceps' effects on mitochondrial function—the powerhouses of the cell responsible for energy production.

Cordyceps appears to enhance the efficiency of mitochondria, leading to better oxygen utilization and, consequently, improved aerobic performance. This means that runners can maintain a faster pace with less perceived effort, allowing them to push their limits and achieve new personal bests.

Enhancing Oxygen Utilization

In addition to boosting VO2 max, Cordyceps also enhances oxygen utilization at the cellular level. This is partly due to the presence of adenosine in Cordyceps, which plays a crucial role in cellular energy transfer. Adenosine is a component of ATP, the primary energy currency of the cell, and is essential for muscle contractions during exercise.

By potentially increasing the availability of adenosine, Cordyceps may help improve the efficiency of ATP production. This means that muscles can generate more energy during prolonged exercise, reducing the onset of fatigue and allowing runners to sustain their efforts for longer periods.

Furthermore, Cordyceps has been shown to improve lung function, which can enhance oxygen intake and delivery to the muscles. This is particularly beneficial for runners who compete at high altitudes or in conditions where oxygen availability is limited. By improving lung capacity and efficiency, Cordyceps helps ensure that the body can take in and utilize as much oxygen as possible during exercise.

Delaying Fatigue

Fatigue is the nemesis of endurance athletes. It’s the point at which muscles begin to tire, performance declines, and the risk of injury increases. Cordyceps has been shown to delay the onset of fatigue by reducing oxidative stress and improving energy metabolism.

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to cellular damage. Intense exercise increases the production of free radicals, which can contribute to muscle fatigue and soreness. Cordyceps contains powerful antioxidants that help neutralize free radicals, protecting cells from damage and reducing the overall oxidative load on the body.

In addition, Cordyceps enhances the body’s ability to metabolize energy more efficiently. By improving the efficiency of energy production, Cordyceps helps delay the depletion of glycogen stores—the body’s primary fuel source during prolonged exercise. This allows runners to maintain a steady pace for longer without hitting the dreaded “wall” that often occurs during marathons and other endurance events.

Supporting Recovery

Recovery is a critical aspect of any training program, and Cordyceps can play a role in enhancing recovery post-exercise. The anti-inflammatory properties of Cordyceps help reduce muscle soreness and speed up the healing process after intense workouts. By minimizing inflammation and oxidative damage, Cordyceps supports quicker recovery, allowing athletes to train more consistently and effectively.

Moreover, Cordyceps’ ability to boost ATP production and improve oxygen utilization extends to the recovery phase. By ensuring that muscles receive ample oxygen and energy during recovery, Cordyceps helps replenish depleted glycogen stores and repair damaged tissues more efficiently.

Part 3: Integrating Cordyceps into a Runner's Training Regimen

Understanding the benefits of Cordyceps is only part of the equation; the next step is knowing how to integrate it effectively into your training regimen. For runners, the timing, dosage, and combination with other supplements are crucial factors that can influence the effectiveness of Cordyceps.

Timing and Dosage

The timing of Cordyceps supplementation can significantly impact its effectiveness. For endurance athletes, it’s generally recommended to take Cordyceps about 30-60 minutes before training or competition. This allows enough time for the active compounds to be absorbed and start working, optimizing energy levels and oxygen utilization during the workout.

In terms of dosage, the typical recommended range for Cordyceps supplementation is between 1,000 to 3,000 mg per day. However, it’s essential to start with a lower dose to assess tolerance and gradually increase it as needed. The optimal dosage can vary depending on factors such as body weight, training intensity, and individual response.

Athletes should also be aware that the effects of Cordyceps may build over time. Consistent supplementation over several weeks is often necessary to experience the full range of benefits, particularly improvements in aerobic capacity and endurance.

Combining with Other Supplements

Cordyceps can be effectively combined with other supplements to enhance its benefits. For example, combining Cordyceps with Rhodiola rosea, another adaptogenic herb, can provide synergistic effects on endurance and fatigue reduction. Rhodiola has been shown to improve oxygen utilization and reduce perceived exertion, complementing the effects of Cordyceps.

Another powerful combination is Cordyceps with beta-alanine, a popular supplement for enhancing muscular endurance. Beta-alanine works by increasing carnosine levels in the muscles, which helps buffer acid buildup during high-intensity exercise. This combination can be particularly beneficial for runners who engage in both endurance and speed work, as it supports both aerobic capacity and anaerobic performance.

Cordyceps can also be paired with creatine, which is well-known for its ability to improve strength and power output. While creatine is more commonly associated with short bursts of intense activity, its benefits for endurance athletes should not be overlooked. Creatine helps replenish ATP stores quickly, which can be advantageous during the later stages of a race when energy reserves are low.

Incorporating into Nutrition

In addition to supplements, Cordyceps can be incorporated into your daily nutrition. Some athletes prefer to use Cordyceps in its powdered form, adding it to smoothies, protein shakes, or energy bars. This not only provides a convenient way to consume Cordyceps but also ensures that it’s taken alongside other nutrients that support endurance performance.

For example, pairing Cordyceps with a carbohydrate-rich meal or snack can enhance its absorption and effectiveness. Carbohydrates are the primary fuel source for endurance exercise, and by consuming Cordyceps with carbs, you can help ensure that your muscles are well-fueled and ready for action.

It’s also worth exploring Cordyceps-infused products such as teas, coffees, and even chocolates. These products offer a convenient and enjoyable way to include Cordyceps in your daily routine, providing a steady supply of its benefits without the need for additional supplements.

Monitoring and Adjusting

As with any supplement, it’s important to monitor how your body responds to Cordyceps and adjust your intake as needed. Keep track of your training performance, recovery times, and overall energy levels to assess whether Cordyceps is providing the desired benefits. If you’re not experiencing the expected improvements, consider adjusting the dosage or timing of supplementation.

It’s also essential to listen to your body and consult with a healthcare professional, particularly if you have any underlying health conditions or are taking other medications. While Cordyceps is generally considered safe for most people, individual responses can vary, and it’s important to approach supplementation with a personalized strategy.

So that’s how Cordyceps can enhance performance.

Coaches Corner

Workout of the Week: 45-Minute Sprint Session

Maximizing speed and power through sprint workouts is crucial for athletes aiming to enhance explosive performance and improve overall running efficiency. This sprint session is designed to challenge your anaerobic capacity and boost your speed with high-intensity intervals, allowing you to push your limits and build resilience.

Total Duration: 45 minutes

Workout Structure:

Minutes 0-10: Warm-Up

• Start with a gentle jog or brisk walk in Zone 1 (50-60% of Max HR) to prepare your body for intense effort.

• Gradually increase the intensity every 2 minutes, transitioning into Zone 2 (60-70% of Max HR).

• Incorporate dynamic stretches such as leg swings, high knees, and butt kicks to loosen up your muscles and improve mobility.

Focus: Prepare your muscles and cardiovascular system for the high-intensity sprints.

Minutes 10-20: Acceleration Drills

• Perform 4 x 30-second acceleration drills at 80-90% of your max effort, with 1 minute of easy jogging or walking in between.

• Focus on gradually increasing speed throughout each interval, aiming to hit top speed by the end.

Focus: Improve your ability to accelerate quickly and maintain speed over short bursts.

Minutes 20-40: Sprint Intervals

• Execute 8 x 200-meter sprints at 90-95% of your maximum speed, with 2 minutes of active recovery (slow jog or walk) between each sprint.

• Ensure each sprint is performed with maximal effort and maintain proper form throughout.

Focus: Enhance your sprinting speed and power, and build endurance for repeated high-intensity efforts.

Minutes 40-45: Cool-Down

• Gradually bring your heart rate down with a 5-minute jog or brisk walk in Zone 1 (50-60% of Max HR).

• Follow with static stretches focusing on the major muscle groups used during the sprints, such as hamstrings, quads, calves, and hip flexors.

Focus: Promote recovery and prevent stiffness by cooling down and stretching.

Additional Tips:

Hydration and Nutrition: Ensure you’re well-hydrated before starting, and consume a light snack with carbohydrates and protein within 30 minutes post-workout to support recovery.

Pacing and Monitoring: Use a GPS watch or a running app to track your sprint distances and times. This helps in maintaining consistent effort and monitoring progress.

Adjustments: Modify sprint distances or recovery times based on your current fitness level and how you feel during the workout. If needed, adjust the number of sprints to match your endurance and experience.

This sprint session is designed to push your limits, improve explosive speed, and build resilience through high-intensity intervals. By regularly incorporating such workouts into your training routine, you can significantly enhance your sprinting capabilities and overall athletic performance.Thank you for reading this week’s newsletter. The best way to support the newsletter is to subscribe to our new membership programme or share the newsletter:

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