Cordyceps Muscle Growth Benefits: What the Research Says

Cordyceps, a unique fungus, has gained popularity in the fitness world thanks to its wide range of potential benefits. It is often praised for its ability to boost energy and improve endurance. But can cordyceps increase muscle growth?

The answer is yes! Cordyceps can support muscle growth by enhancing oxygen delivery, increasing ATP production, and improving overall stamina during exercise. 

Let’s dive into the science behind these benefits.

• Cordyceps enhances athletic performance by boosting ATP production, improving oxygen utilization, and reducing lactic acid buildup, creating ideal conditions for muscle growth and endurance.

• Research highlights Cordyceps' benefits in increasing stamina, accelerating recovery, and reducing oxidative stress, making it a valuable supplement for fitness enthusiasts.

• To maximize benefits, use a high-quality fruiting body extract, take 1,000–3,000 mg daily, and pair it with a balanced fitness and nutrition routine for optimal results.

Cordyceps is a genus of parasitic fungi that grows on the larvae of insects. It's been used for centuries in traditional medicine, particularly in China, for its energizing effects. Today, it is commonly taken as a supplement to improve athletic performance, boost stamina, and enhance muscle growth.

In fact, the Chinese national running team gained international attention in the 1990s for their impressive performance at major athletic competitions, which some attribute to the use of cordyceps. It is believed that the team used cordyceps as a natural supplement to enhance endurance and stamina, contributing to their success.

While the exact impact of cordyceps on their performance is debated, the team’s use of the supplement sparked interest in its potential benefits for athletes looking to improve energy levels and athletic performance.

Yes, cordyceps may enhance muscle growth indirectly. It supports increased ATP production, improves oxygen utilization, and reduces muscle fatigue by delaying lactic acid buildup. These effects help optimize energy levels and recovery during intense workouts, creating favorable conditions for muscle growth over time.

However, cordyceps research is limited and muscle growth is not a typical marker used to evaluate it’s effects. Research does show that cordyceps has many potential benefits for enhancing endurance, strength output, speed, and more.

Let’s take a look:

Cordyceps muscle growth benefits stem from its ability to improve energy production at the cellular level.

One of the key ways it helps is by increasing ATP (adenosine triphosphate) production. ATP is the primary energy carrier in cells. When ATP levels are higher, your body can perform better during exercise, allowing you to lift heavier, train longer, and push harder.

Some of the athletic and muscle-related benefits of cordyceps mushroom include:

Cordyceps may enhance the body’s production of ATP (adenosine triphosphate), a key molecule for muscle energy, potentially improving oxygen use during exercise.

In a 2024 study , 14 young adults who took 1 gram of Cordyceps before intense exercise experienced less muscle damage and quicker recovery compared to those given a placebo. While this was a small human study, animal research supports these findings.

A 2020 study in mice showed that Cordyceps extract boosted grip strength, likely due to increased ATP production.

Cordyceps can enhance endurance by helping the body use oxygen more efficiently, making it especially beneficial for athletes training at high altitudes. 

A study published in the Journal of Dietary Supplements found that participants who took Cordyceps extract during three weeks of high-intensity interval training (HIIT) improved their VO2 max, allowing them to sustain higher energy levels.

Whether you’re training or hiking, Cordyceps could help maximize oxygen consumption, making it a valuable addition to your pre-exercise routine.

Cordyceps shows promise in reducing muscle fatigue by addressing lactic acid buildup, increasing glycogen storage, and supporting testosterone regulation. 

Lactic acid accumulates when muscles lack sufficient oxygen during high-intensity activities like sprinting or lifting. This leads to acidity in muscle cells, disrupting performance and causing fatigue.

Research suggests that Cordyceps' beta-glucans enhance lactate dehydrogenase (LDH) activity, speeding up lactic acid removal and sustaining muscle energy during anaerobic exercise. 

Additionally, Cordyceps polysaccharides help stabilize blood glucose levels, providing muscles with sustained energy and delaying fatigue.

Cordyceps is rich in antioxidants, which combat oxidative stress caused by free radicals—harmful by-products of metabolism. Antioxidant enzymes in Cordyceps help protect cells from damage , reducing the risk of degenerative diseases and improving recovery.

Athletic training can increase oxidative stress, but Cordyceps provides extra protection. Adding this mushroom to your routine ensures antioxidant support for improved cell health and reduced muscle fatigue.

Cordyceps contains cordycepin, a compound similar to adenosine, which promotes blood flow by dilating blood vessels and reducing inflammation. This improved circulation ensures muscles and organs receive the oxygen and nutrients needed for peak performance.

For athletes, better blood flow means less fatigue and more energy during workouts. Incorporating Cordyceps into your regimen can boost cardiovascular function and enhance overall stamina.

Cordyceps works in two key ways to support muscle growth: enhancing endurance for better workouts and speeding up recovery to maximize gains.

Cordyceps boosts stamina, helping you push harder during both aerobic and anaerobic exercises. By improving energy production and oxygen delivery to muscles, it allows you to perform longer and more intense workouts. This extra effort gives your muscles more opportunities to be challenged, promoting greater growth over time.

Recovery is where muscles repair and grow, and Cordyceps helps speed up this process. Its ability to reduce muscle fatigue and ease soreness means you can train more frequently. By minimizing downtime between sessions, Cordyceps ensures you stay on track for steady progress.

This combination of enhanced performance and quicker recovery creates the ideal conditions for building strength and muscle.

To make the most of cordyceps for muscle growth, it’s essential to choose the right type of Cordyceps supplement, take it correctly, and integrate it into your routine effectively. Here's how:

Opt for a fruiting body extract rather than a myceliated product. Fruiting body extracts are richer in active compounds like beta-glucans and cordycepin, which are key to the benefits of cordyceps.

Avoid supplements grown on grain or starch, as they tend to have lower levels of these active components. Look for products with verified beta-glucan content of at least 20% to ensure potency and effectiveness.

A standard dosage for cordyceps extract is 1,000–3,000 mg daily. However, this amount may vary if you’re combining cordyceps with other medicinal mushrooms, such as in mushroom coffees or multi-mushroom blends. In these cases, a lower dose may still be effective due to the synergistic effects of the combined ingredients.

For the best results, take cordyceps 30–60 minutes before your workout to boost stamina and endurance or during recovery to support muscle repair. Consistency matters, so make cordyceps a daily habit—even on rest days—to maintain its benefits.

Cordyceps enhances the effects of a healthy fitness regimen, but it’s not a magic fix. Pair it with a well-structured workout plan, proper nutrition, and adequate rest to achieve optimal results. Ensure your diet includes sufficient protein and nutrients to support muscle growth alongside the benefits of cordyceps.

By following these steps and choosing high-quality products, you can maximize the impact of cordyceps on your endurance, recovery, and muscle-building journey.

Cordyceps is widely regarded as safe for most people, but as with any supplement, it’s important to be aware of potential side effects, including:

• Mild Digestive Issues: Some users may experience minor stomach upset, such as nausea, bloating, or diarrhea. These effects are typically mild and often resolve as your body adjusts to the supplement.

• Allergic Reactions: Although rare, some individuals may be allergic to cordyceps or other fungi. Symptoms can include skin irritation, itching, or swelling. If you notice any signs of an allergic reaction, stop taking the supplement immediately and consult a healthcare provider.

• Interactions With Medications: Cordyceps may interact with certain medications, particularly those that affect the immune system, such as immunosuppressants. It may also impact blood sugar levels, so individuals taking diabetes medications should exercise caution.

• Pregnancy and Breastfeeding: There’s limited research on the safety of cordyceps for pregnant or breastfeeding individuals, so it’s best to avoid using it during these times unless advised by a healthcare professional.

• Underlying Health Conditions: If you have autoimmune conditions, such as lupus or rheumatoid arthritis, or if you’re undergoing cancer treatment, cordyceps may influence your immune response. Always consult with a doctor before starting cordyceps in these cases.

To minimize the risk of side effects, discuss your plans with a healthcare provider, especially if you have preexisting health conditions, are pregnant, or are taking other medications.

Read "Cordyceps Dangers: Risks & Safety Concerns Explained" to learn more. 

Cordyceps muscle growth benefits go beyond just increasing stamina and energy. By boosting ATP production, improving oxygen delivery, and enhancing circulation, cordyceps supports both endurance and strength training. 

Whether you're looking to increase muscle size, improve stamina, or recover faster, cordyceps can be a valuable addition to your fitness routine.

Before starting Cordyceps supplements, talk to your doctor about potential drug interactions or underlying health conditions. Always ensure you're taking the right dose and timing for optimal results.

Athletes use Cordyceps to boost endurance, improve stamina, and support recovery. Its ability to enhance oxygen utilization and ATP production makes it beneficial for both performance and muscle growth.

Cordyceps is among the best mushrooms for muscle growth due to its energy-enhancing and recovery-supporting properties. Other mushrooms, like Lion’s Mane and Reishi, also offer complementary benefits.

While Cordyceps may support testosterone regulation indirectly by reducing oxidative stress and improving recovery, it’s not a primary driver for increasing testosterone levels.

Yes, Cordyceps is excellent for the gym. Its stamina-boosting and fatigue-reducing effects help optimize workouts, enhancing endurance and promoting muscle growth.

Cordyceps indirectly supports muscle mass by improving energy production, delaying fatigue, and aiding recovery. This creates optimal conditions for building muscle over time.

Potential downsides include mild digestive issues, allergic reactions, or interactions with medications. Despite these rare side effects, Cordyceps muscle growth benefits often outweigh the risks for most people.

1. “Adenosine receptors: therapeutic aspects for inflammatory and immune diseases” https://pmc.ncbi.nlm.nih.gov/articles/PMC2568887/

2. “Oxidative stress status in elite athletes engaged in different sport disciplines” https://pmc.ncbi.nlm.nih.gov/articles/PMC4333958/#ref3

3. “Antifatigue Functions and Mechanisms of Edible and Medicinal Mushrooms” https://pmc.ncbi.nlm.nih.gov/articles/PMC5584359/

4. “Cordyceps militaris improves tolerance to high intensity exercise after acute and chronic supplementation” https://pmc.ncbi.nlm.nih.gov/articles/PMC5236007/

5. “Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production” https://pubmed.ncbi.nlm.nih.gov/33312018/

6. “Cordyceps sinensis accelerates stem cell recruitment to human skeletal muscle after exercise” https://pubs.rsc.org/en/content/articlehtml/2024/fo/d3fo03770c