Cordyceps before cardio: what cyclists and runners are learning

Taking cordyceps before cardio has become a staple in the pre-ride ritual of many amateur cyclists and long-distance runners. The functional mushroom, traditionally used in Tibetan and Chinese medicine, is now being studied for its potential to improve oxygen uptake, measured as VO2 max. While the research is still emerging, early studies and anecdotal reports suggest cordyceps may help endurance athletes push harder and recover faster.

This blog reviews what the science says about cordyceps and aerobic performance, how athletes are using it, and what you should know before adding it to your training stack.

Cordyceps is a genus of parasitic fungi that grows on insect larvae in high-altitude regions of Asia. The two main species used in supplements are Cordyceps sinensis (wild, rare, and expensive) and Cordyceps militaris (cultivated, potent, and widely available). Most commercial supplements, including ours, use lab-grown Cordyceps militaris, which contains high levels of the active compound cordycepin.

Athletes turn to cordyceps for its reported ability to increase cellular ATP production, improve oxygen delivery to muscles, and support faster recovery. These effects make it particularly appealing for endurance sports like cycling, running, rowing, and triathlon training.

VO2 max is the maximum rate at which your body can use oxygen during intense exercise. It is one of the most reliable indicators of aerobic fitness and endurance capacity. A higher VO2 max means your muscles can work harder for longer before fatiguing.

Several small-scale studies have investigated whether cordyceps supplementation can improve VO2 max and exercise performance:

• A 2010 study in the Journal of Alternative and Complementary Medicine found that three weeks of Cordyceps sinensis supplementation improved VO2 max and time to exhaustion in older adults during cycle ergometer tests.
• A double-blind, placebo-controlled trial published in 2016 showed that runners taking Cordyceps militaris for three weeks experienced increased ventilatory threshold and improved oxygen utilization during high-intensity intervals.
• A 2019 meta-analysis of cordyceps and exercise performance concluded that while results were promising, more large-scale trials are needed to confirm consistent effects across different populations and training levels.

The proposed mechanism centres on cordyceps’ ability to enhance mitochondrial ATP synthesis and improve blood flow by increasing nitric oxide production. This theoretically allows muscles to extract and use oxygen more efficiently during sustained aerobic effort.

Beyond the lab, many amateur endurance athletes have incorporated cordyceps into their daily routines and pre-race protocols. The anecdotal reports are consistently positive, though subjective:

• Improved stamina during long rides: Cyclists report being able to hold higher power outputs on climbs and feeling less fatigued during the final kilometres of century rides.
• Faster recovery between intervals: Runners using cordyceps before track sessions say they recover more quickly between high-intensity reps, allowing them to maintain quality through the entire workout.
• Better breathing efficiency: Some athletes describe feeling like they can take in more air with each breath, especially at higher heart rates or altitude.
• Reduced post-exercise soreness: A secondary benefit frequently mentioned is quicker bounce-back after hard efforts, which may relate to cordyceps’ anti-inflammatory properties.

It is important to note that these are self-reported experiences, not controlled trials. Placebo effects, training adaptations, and seasonal fitness changes can all influence perceived performance. Still, the consistency of these reports across independent users is worth noting.

If you are considering adding cordyceps to your training routine, timing and dosage matter. Most athletes take cordyceps daily rather than only on workout days, as the benefits seem to build with consistent use over several weeks.

Typical dosing: 1,000 to 3,000 mg of fruiting body extract per day. Our Cordyceps capsules contain a concentrated extract standardized for active compounds, making it easy to dose consistently.

When to take it: Many athletes take cordyceps in the morning with breakfast, allowing several hours for absorption before an afternoon or evening training session. Some prefer taking it 60 to 90 minutes before exercise, though there is no strong evidence that acute pre-workout timing offers additional benefit over daily use.

Stacking: Cordyceps pairs well with other endurance-supporting supplements. Some cyclists combine it with beetroot powder for nitric oxide support, or with magnesium for muscle function. Our Energy & Performance Stack combines cordyceps with zinc and microdosing strips for a comprehensive approach to stamina and resilience.

Cordyceps is most relevant for endurance athletes looking to optimize aerobic performance. This includes:

• Cyclists training for long sportives, gran fondos, or stage races
• Runners preparing for half marathons, marathons, or ultra distances
• Triathletes balancing high weekly training volume
• Recreational athletes who want to improve stamina and recovery without stimulants

If your training is primarily anaerobic (weightlifting, sprinting, powerlifting), cordyceps may offer less direct benefit, though its anti-fatigue and recovery effects could still be useful.

Cordyceps is generally well-tolerated. Some people report mild digestive upset when starting, which usually resolves within a few days. If you are on medication or have a medical condition, check with your healthcare provider before starting any new supplement.

Not all cordyceps products are created equal. Many budget supplements use mycelium grown on grain, which dilutes the active compounds with starch. Look for products made from 100% fruiting body, ideally Cordyceps militaris, with third-party testing for potency and purity.

You can browse our full range of functional mushroom supplements, all sourced from certified organic fruiting bodies and tested for active content.

Be realistic about timelines. Cordyceps is not a pre-workout stimulant. You will not feel a buzz 20 minutes after taking it. The benefits emerge gradually over two to four weeks of consistent use as your body adapts. Track your training metrics (heart rate, perceived exertion, session duration) to gauge whether you notice improvements.

How long does it take for cordyceps to work for endurance?

Most studies show measurable improvements in VO2 max and exercise performance after two to three weeks of daily supplementation. Some athletes report subjective benefits sooner, but consistent use over several weeks is recommended for best results.

Can I take cordyceps on rest days?

Yes. Daily use is more effective than taking it only before workouts. Cordyceps supports mitochondrial function and recovery, which continue during rest days. Consistent dosing helps maintain stable levels in your system.

Does cordyceps work better for certain types of cardio?

Cordyceps appears most beneficial for steady-state aerobic activities like cycling, running, and rowing, where oxygen uptake is a limiting factor. It may offer less direct benefit for short, explosive efforts like sprinting or heavy lifting, though recovery effects still apply.

Is cordyceps safe to combine with other supplements?

Cordyceps is generally safe to combine with other functional mushrooms, vitamins, and minerals. Many athletes stack it with beetroot, magnesium, or adaptogens like ashwagandha. Avoid combining it with blood-thinning medications without medical advice, as cordyceps may have mild anticoagulant effects.

Should I cycle cordyceps or take it year-round?

There is no evidence that cordyceps loses effectiveness with long-term use, and no known need to cycle it. Many athletes take it continuously during training blocks and reduce or stop during off-season. Listen to your body and adjust based on your training calendar.

Can cordyceps help with altitude training or races?

Some evidence suggests cordyceps may improve oxygen efficiency, which could be helpful at altitude. Traditionally, cordyceps grows at high elevations and has been used by Himalayan populations for stamina. While not a replacement for proper acclimatization, it may offer supportive benefit during altitude exposure.

Taking cordyceps before cardio is backed by emerging research and supported by a growing community of endurance athletes who report real improvements in stamina, oxygen uptake, and recovery. While the science is still developing, the evidence so far suggests cordyceps is a worthwhile addition to your training toolkit, especially if you are chasing performance gains in cycling, running, or other aerobic sports. Explore our full range to find the right fit for your routine.