It appears that functional mushrooms are appearing in various products such as beverages, energy bars, and supplements across different places.
Instead of the pre-sliced white mushrooms commonly found at the grocery store, we are referring to particular mushroom species like cordyceps, reishi, chaga, and lion’s mane, known for their medicinal advantages.
As runners, we understand the significance of including vitamin and mineral-rich foods in our diet, as they contribute to the strength of our muscles and bones and promote a healthy heart. Incorporating nutrient-dense options like leafy greens, onions, and peppers into our meals can offer numerous health advantages, and here’s another food to consider adding to this beneficial roster.
According to a study published in Food Science & Nutrition, incorporating mushrooms into your daily diet, specifically half a cup or 84 mg, can enhance the consumption of various micronutrients such as vitamin D, potassium, fiber, and zinc. The USDA states that one serving of mushrooms is equivalent to one cup or 70 grams.
Adding mushrooms to your diet is an easy method to ensure that you receive sufficient potassium and fiber, which are both crucial for runners in maintaining regularity in their digestive system, as most people tend to not consume enough of these nutrients.
Are mushrooms good for you
Regardless of your dietary restrictions, mushrooms can be a healthy and simple addition to your meals, as they are low in calories, carbohydrates, fat, and sodium. They also provide antioxidants that aid in post-exercise recovery and strengthen your immune system. Additionally, mushrooms are the sole source of vitamin D in the produce aisle.
Shiitake, portobello, and button (white mushroom) are some of the numerous mushroom varieties that can be prepared either cooked or consumed in their raw state.
Rizzo explains that supplements are commonly made from functional types of mushrooms such as chaga or Lion’s mane, which are believed to possess stronger antioxidant properties.
Functional mushrooms are employed in Eastern medicine to lower disease risks. Nevertheless, their natural form is extremely rare, and the link between mushroom supplements and disease reduction lacks substantial supporting evidence.
Including a mushroom supplement in your regular routine is not harmful; however, it is also not a remedy for all conditions.
The best way to eat mushrooms
According to Rizzo, mushrooms are inherently rich in vitamin D, a fat-soluble vitamin, meaning that cooking them in oil can potentially enhance the absorption of vitamin D. Nevertheless, consuming mushrooms in any form is beneficial for one’s health. Rizzo further notes that you can enjoy mushrooms as frequently as desired, whether that means daily or thrice a day.
Rizzo advises that if you depend on them for vitamin D, it is strongly advised to consume them once daily. However, if you suspect a deficiency in vitamin D (as many individuals do), consult your doctor to conduct a straightforward blood test to evaluate your levels and assist in modifying your dietary intake.
The health benefits of mushrooms for athletes
Runners, who apply pressure on their bones, require Vitamin D for the absorption of calcium and the preservation of sturdy bones.
In addition, mushrooms contain B vitamins that aid in the digestion of proteins, fats, and carbohydrates, resulting in an energy boost. Furthermore, mushrooms are rich in potassium, an electrolyte that promotes a balanced fluid and mineral levels as well as assisting in blood pressure regulation.
4 most popular types of mushrooms
Chaga
Chaga, scientifically referred to as Inonotus obliquus, is a highly abundant source of antioxidants, capable of stimulating potent antioxidants within the body such as polyphenols, melanin, triterpenoids, and polysaccharides superoxide dismutase.
Studies have demonstrated that these antioxidants can aid in fighting the harm caused by free radicals, which are frequently generated in the body following prolonged, intense physical activity. Furthermore, there is some indication that chaga supplementation during exercise can enhance both the duration until exhaustion and cognitive sharpness.
During long runs and extended interval sessions, this could prove to be highly beneficial. There is ambiguity in the literature regarding the ideal dosage, however, studies have indicated a range of 500 to 1,500 mg.
Reishi
For centuries, Reishi mushroom powder has been utilized to enhance resilience and immunity, regulate blood sugar levels, and its adaptogenic properties are believed to assist the body in managing stress during intense training.
The majority of reishi research studies have focused on investigating its effects on cancer and cancer-related markers. Nonetheless, a small number of studies have indirectly explored markers related to post-workout stress.
The initial findings in these studies indicate that reishi mushrooms might assist the body in managing inflammation and muscle fatigue after exercising. Furthermore, other studies not directly related to running performance could possibly uncover various cognitive advantages linked to reishi mushrooms.
The study conducted in 2012 on Alzheimer’s disease revealed that the Reishi mushroom aids in the production of Nerve Growth Factor (NGF), which enhances cognitive functions such as learning, memory, and lifespan.
Similarly, a study conducted in 2013 examined the utilization of reishi mushrooms as a remedy for chronic fatigue syndrome. Although not directly associated with performance while running, the mushrooms demonstrated the ability to alleviate symptoms, indicating potential for addressing post-workout fatigue.
Cordyceps
Cordyceps is renowned for its sports performance benefits and is likely the most famous mushroom in this regard.
Cordyceps powder gained popularity in the 1990s when a group of Chinese athletes credited their Olympic success on the track to the tonic’s ability to enhance stamina and endurance.
Although performance enhancing drugs played a significant role in their success, this also sparked extensive research into the endurance enhancing advantages of these mushrooms, although they were not the only contributing factor.
For example, consider an Italian study conducted on seven non-professional cyclists. The study revealed that after three months of taking fungal supplements like cordyceps, exercise-induced oxidative stress was reduced. The authors of the study speculate that this could potentially benefit athletes in adapting more effectively to intense training.
During a three-week period, a study published in the Journal of Dietary Supplements found that individuals who ingested a medicinal mushroom blend at a dosage of 4 grams per day witnessed an enhancement in fitness measures like VO2 max during a cycling examination.
The endurance benefits are thought to be a result of cordyceps’ ability to enhance cardiovascular function and consequently facilitate a quicker delivery of fresh blood and oxygen to the muscles.
Cordyceps, which includes adenosine, aids in the production of ATP, the energy currency of our bodies. Similarly to creatine, cordyceps assists in enhancing muscle storage of energy molecules, thereby reducing fatigue and enhancing performance, based on research findings.
Lion’s Mane
When it comes to both sports performance and brain function, Lion’s Mane, scientifically known as hericium erinaceus, is one of the fungi that has been extensively researched.
In a study conducted in 2015, it was observed that mice that consumed lion’s mane mushroom experienced notably reduced physical fatigue indicators compared to those that did not. Additionally, the researchers presented evidence illustrating that lion’s mane mushroom enhanced tissue glycogen levels, which store energy in muscles, along with promoting antioxidant activity.
A pair of studies conducted in 2010 and 2013 revealed intriguing discoveries. The 2013 study exhibited a positive impact of lion’s mane mushroom extract on fat metabolism, while the 2010 study indicated that this extract led to enhanced lipid metabolism and reduced weight gain.
When combined, these findings indicate that lion’s mane has the potential to enhance fat metabolism in runners. Although we usually emphasize the direct advantages for performance, lion’s mane has also demonstrated its ability to enhance cognitive abilities such as focus, concentration, and memory.
Lion’s mane specifically triggers the production of natural growth factor (NGF), a crucial protein for the growth, functioning, and survival of neurons in the brain.
What conclusions can we draw from the research conducted on mushrooms and their impact on running performance thus far?
Before drawing any conclusions, it is essential to conduct further research, particularly larger studies involving humans specifically targeting indicators of endurance performance. Nevertheless, the current research shows considerable potential, and there have been no documented negative consequences associated with the consumption of these mushroom varieties.
Additional remarks
Although mushrooms may cause skepticism among certain individuals, incorporating them into your diet is a convenient method to obtain a diverse array of micronutrients, particularly vitamin D.
