Cordyceps: Muscle Mass, Exercise Performance, and Safety

Does Cordyceps increase muscle mass?

While Cordyceps has been investigated for its potential to enhance exercise performance and reduce fatigue, current scientific evidence does not directly support its ability to significantly increase muscle mass through anabolic pathways.

Understanding Cordyceps: A Brief Overview

Cordyceps is a genus of parasitic fungi that grows on insect larvae. Historically, it has been a staple in traditional Chinese medicine for centuries, revered for its purported health-promoting properties. The two most commonly studied species for their potential health benefits are Cordyceps sinensis (now often referred to as Ophiocordyceps sinensis) and Cordyceps militaris. These fungi are often used in supplement form, typically as mycelial extracts, and are marketed for a range of benefits including energy enhancement, improved athletic performance, and immune support.

Traditional Claims and Modern Interest in Fitness

In traditional medicine, Cordyceps is often classified as an adaptogen, believed to help the body adapt to stress and maintain homeostasis. This concept, combined with anecdotal reports of increased stamina and vitality, has led to a surge of interest within the modern fitness community. Many athletes and fitness enthusiasts explore Cordyceps as a natural supplement to potentially:

• Boost energy levels: Attributed to its potential role in ATP production.
• Improve endurance: Linked to better oxygen utilization.
• Reduce fatigue: By possibly mitigating metabolic byproducts of exercise.
• Enhance recovery: Through anti-inflammatory and antioxidant effects.

Given these performance-related claims, it's a natural leap for individuals to wonder if these benefits could indirectly translate into greater muscle mass by allowing for more intense or prolonged training.

Cordyceps and Exercise Performance: What the Science Says

Research into Cordyceps and exercise performance has yielded mixed, but generally promising, results, particularly in untrained or moderately trained individuals. Studies suggest that Cordyceps may:

• Improve Aerobic Capacity (VO2 Max): Some human trials indicate that Cordyceps supplementation can lead to slight improvements in maximal oxygen consumption (VO2 max) and time to exhaustion, especially in less trained populations. This is primarily attributed to its potential to enhance the body's ability to produce adenosine triphosphate (ATP), the primary energy currency of cells, and improve oxygen utilization.
• Reduce Perceived Exertion: Athletes taking Cordyceps have sometimes reported lower ratings of perceived exertion during exercise, potentially allowing them to train harder or longer before feeling fatigued.
• Anti-fatigue Properties: Animal studies and some human data suggest Cordyceps may help reduce the accumulation of lactic acid and other fatigue-inducing metabolites during exercise.

While these performance enhancements are beneficial for training, it's crucial to distinguish between improving the capacity to train and directly building muscle mass.

Direct Evidence for Muscle Mass Increase

When specifically examining the question of whether Cordyceps directly increases muscle mass, the scientific literature provides no robust evidence to support such a claim.

• Lack of Anabolic Properties: Cordyceps does not contain anabolic steroids or other compounds known to directly stimulate muscle protein synthesis or promote hypertrophy in the way resistance training, adequate protein intake, or certain anabolic agents do. Its purported mechanisms revolve around energy metabolism and oxygen efficiency, not direct muscle growth signaling.
• No Direct Hypertrophy Studies: Research on Cordyceps primarily focuses on endurance, fatigue, and general well-being. There are no significant clinical trials demonstrating that Cordyceps supplementation, independent of resistance training and proper nutrition, leads to a measurable increase in muscle cross-sectional area or lean body mass.
• Distinction from True Anabolics: Supplements like creatine monohydrate have direct, scientifically supported mechanisms for enhancing muscle strength and mass (e.g., increasing ATP recycling, cell volumization). Cordyceps does not operate through similar pathways.

Therefore, while improved performance could theoretically enable more effective training sessions which then lead to muscle growth, Cordyceps itself is not a direct muscle-building supplement.

Potential Mechanisms (Indirectly Related to Training)

Even though Cordyceps doesn't directly build muscle, its proposed mechanisms could indirectly support a muscle-building regimen by optimizing training capacity and recovery:

• Enhanced ATP Production: By potentially increasing the efficiency of ATP synthesis, particularly during aerobic activity, Cordyceps could help sustain energy levels for longer, more intense workouts.
• Improved Oxygen Utilization: Better oxygen delivery and uptake by working muscles can delay fatigue, allowing for more reps, sets, or longer training sessions.
• Anti-inflammatory and Antioxidant Effects: Exercise, especially resistance training, induces muscle damage and inflammation. Cordyceps' purported anti-inflammatory and antioxidant properties might aid in faster recovery, reduce muscle soreness, and allow for more frequent training. This accelerated recovery could indirectly contribute to more consistent and progressive overload, which is fundamental for muscle hypertrophy.

Safety and Dosage Considerations

Cordyceps is generally considered safe for most healthy adults when taken at recommended dosages. However, as with any supplement, there are considerations:

• Side Effects: Mild side effects can include stomach upset, diarrhea, or dry mouth.
• Drug Interactions: Cordyceps may interact with certain medications, including:
  • Anticoagulants (blood thinners): It may slow blood clotting, increasing the risk of bleeding.
  • Immunosuppressants: It may stimulate the immune system, potentially counteracting the effects of these drugs.
  • Diabetes medications: It might lower blood sugar, requiring careful monitoring.
• Dosage: Typical dosages in studies range from 1 to 3 grams per day of standardized extracts, often taken in divided doses. It's crucial to follow product-specific instructions and consult with a healthcare professional, especially if you have underlying health conditions or are taking other medications.
• Quality: Ensure you purchase Cordyceps from reputable sources that provide third-party tested products to ensure purity and potency.

Conclusion and Practical Recommendations

In conclusion, while Cordyceps shows promise in enhancing exercise performance, particularly in terms of endurance and fatigue reduction, there is no direct scientific evidence to suggest that it significantly increases muscle mass. It is not an anabolic agent and does not appear to directly stimulate muscle protein synthesis or hypertrophy.

For fitness enthusiasts, personal trainers, and student kinesiologists, the key takeaway is:

• Prioritize Fundamentals: For muscle growth, the cornerstones remain consistent and progressive resistance training, adequate protein intake, sufficient caloric intake, and proper recovery (sleep, stress management).
• Performance vs. Anabolic: Understand the distinction between supplements that may enhance your ability to train (like Cordyceps for endurance or caffeine for acute energy) and those that directly promote muscle growth (like creatine or protein).
• Consider Indirect Benefits: If Cordyceps helps you train harder, longer, or recover more efficiently, these indirect benefits could contribute to more effective training cycles, which in turn support muscle growth. However, its impact would likely be marginal compared to the primary drivers of hypertrophy.
• Consult a Professional: Always discuss supplement use with a healthcare provider or a registered dietitian, especially if you have health concerns or are on medication.

Cordyceps may be a valuable supplement for some seeking performance enhancement, but it should not be viewed as a shortcut or primary tool for building muscle mass. Focus your efforts on evidence-based training and nutrition strategies first.