Mushrooms are a great inclusion in your diet as they have many health and nutritional benefits. Mushrooms contain several B vitamins, including niacin, folate, biotin, pantothenic acid and riboflavin. Mushrooms also provide antioxidants and essential minerals (selenium, copper and phosphorous), are easy to cook, and are low in fat, sodium, and kilojoules. When exposed to light they also contain vitamin D, which is important for bone health, hormones, and immunity.

Here we are exploring mycotherapy - the use of mushroom compounds for health. Medicinal mushrooms are included in many health and sports products.

Here we explore five medicinal mushrooms and their potential health benefits for athletes:

Cordyceps (Cordyceps sinensis): Energy and stamina

Cordyceps have been shown to enhance cellular oxygenation to improve lung capacity and endurance and reduce fatigue during exercise.  You will find this medicinal mushroom in several sports products as it contains cordycepin, a compound that increases energy through ATP (adenosine triphosphate) production. For the same reason, it may also help relieve chronic fatigue.

A 2022 study demonstrated that supplementation with 2 grams of cordyceps per day improves the aerobic performance of amateur marathoners over 12 weeks. We are hopeful that further research will also show this benefit for well-trained and elite athletes.

Cordyceps is antiviral, immune-modulatory, antioxidant, and effective in reducing cholesterol and blood pressure.

Tip: Add cordyceps to a customised herbal elixir for an all-around boost of energy.

Reishi (Ganoderma lucidum): Stress buster  

Reishi is referred to as the "King of Medicinal Mushrooms" because of its ability to support multiple systems in the body. Reishi is soothing for the nervous system and helps the body adapt to stress. It lowers the stress hormone cortisol and helps to stabilise insulin. This makes Reishi useful for low mood, sleep issues, anxiety, and recovery from physical and mental stress. With over 400 active compounds its benefits are extensive. Reishi strengthens the immune system by boosting white blood cells and the natural killer cells in your body. It is also useful for liver function, and libido in both sexes.

Tip: Add powdered reishi to your post-workout smoothie or snacks to help with recovery and sleep. We also encourage athletes and performers to focus on Reishi as part of their pre-race preparation to avoid illness impacting their performance.

Lion's Mane (Hericium erinaceus): Brain function

Lion's Mane enhances cognitive function and memory, which can be beneficial for athletes' mental sharpness and focus. Study’s show Lion’s Mane’s active compounds hericenone and erinacine, reduce memory loss and are therefore of interest for use in patients with dementia and Alzheimer’s.

This fluffy white mushroom even looks like the nerves it helps to regenerate in the gut-brain axis. By doing so it helps regulate the nervous system and heal the gut making it useful for leaky gut and IBS.

Tip: Include Lion’s main powder or liquid tonic for mental clarity and digestive issues.

Chaga (Inonotus obliquus): Injuries and inflammation

Chaga has strong anti-inflammatory properties, which can help reduce exercise-induced inflammation and muscle soreness. It's rich in antioxidants, which can aid in overall health and recovery.

Tip: Chaga powder tastes nutty and can be a great additive to coffee or broth.

Shiitake (Lentinula edodes): Immunity

Shiitake mushrooms are known for their immune-boosting properties. For athletes, a robust immune system is crucial for staying healthy and avoiding training interruptions due to illness.  If you struggle with ongoing infections, explore suggestions on building a robust immune system.  Shiitake is also used to enhance lung function, gut health and as an antioxidant.

Tip: Alongside reishi, we encourage athletes to use a medicinal mushroom blend with high quality shiitake as part of pre- and post-event preparation and for ongoing colds and infections.  Shiitake mushrooms can be found in most supermarkets and are great in stir-fried vegetable dishes and stews.

Summary

It's important to note that while these medicinal mushrooms offer potential health benefits for athletes, individual responses may vary. Athletes should consult with their naturopath before incorporating these mushrooms into their diet or supplement regimen, especially if they have underlying health conditions, allergies, or are taking medications. Additionally, athletes should use these mushrooms as part of a well-balanced diet and training program to maximise their benefits.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

Naturopathic practitioners (Naturopaths) aim to maintain optimal health through a balanced and yet comprehensive approach. Naturopathy complements other conventional medical and allied health practices.

Potential benefits of sports naturopathy for athletes include:

Holistic Approach: Sports naturopathy takes a holistic approach to health, considering the physical, mental, and emotional aspects of an individual. A naturopath is trained in nutritional medicine, biochemistry, herbal medicine, pharmacology, and pathology. A scientific medicine and a complex holistic approach can be particularly beneficial for athletes as it addresses the whole person, rather than just isolated symptoms.

Individualised Treatment: Naturopaths create personalised treatment plans for athletes based on their specific nutritional needs, sporting goals, and health conditions. This facilitates targeted and effective interventions.

Nutrition and Dietary Guidance: Proper nutrition can enhance energy levels, prevent illness and nutrient deficiency, and enhance overall sports performance. A food first approach focusses on using food as medicine. A naturopath will also provide balanced and nutritious guidelines to meet an athlete's nutritional requirements.

Natural Solutions:  Heavily researched and synergistic natural solutions such as vitamins, minerals, and herbal medicines are used to support an athlete's health and performance. These supplements are chosen based on scientific evidence and matched to the individual's needs. We draw on the vast number of published research papers on global medical databases and carefully assess the integrity, quality, and validity of papers and underlying research projects.

Stress Management: Athletes can experience high levels of physical and emotional stress as part of living a very full life. Adaptogens are a category of natural medicines that modify stress hormones such as cortisol and support calming neurotransmitters like GABA. Adapatogens better equip the athlete to consistently perform well under pressure by adjusting the nervous system’s response to stress.

Injury Prevention and Repair: Naturopathic treatments promote healing of bone fractures, muscle, tendon and ligament damage, and underlying inflammation. Naturopathic anti-inflammatory medications and nutrition have been shown to have similar effects as non-steroid anti-inflammatory medications with limited side effects.

Detoxification: Where appropriate gentle detoxification approaches can help athletes maintain optimal organ function and overall health.

Pain Management: Sports naturopathy offers various natural solutions that ease pain as part of injury management, neurological issues, painful periods and headaches. These approaches may help athletes manage pain without relying solely on pharmaceutical medications.

Enhance Recovery: Poor recovery can be a sign of underlying health imbalances. Minerals and herbal medicines promote muscle relaxation and reduce inflammation. Sports naturopathy complements other recovery techniques such as water running, anti gravity, Normatec recovery systems, cold water and sauna therapy. A naturopath may also refer to massage, kinesiology, bowen, osteopathy, and myopathy.

Optimise Immune Function: Immune support is crucial for athletes who are prone to overexertion and increased susceptibility to illness. So often athletes get run down and sick right before competition and in the weeks following. A preventative approach including key immune boosting nutrients, wholefood medicines and herbs can be beneficial and well tolerated during times of high stress.

Digestive Health: Proper digestion and absorption of nutrients is a key foundation in sports naturopathy. Naturopaths work to resolve digestive symptoms such as bloating, diarrhoea, and urgency, which are common issues.

Long-Term Wellness:. By addressing the root causes of health issues and providing preventive strategies, athletes can aim for sustained peak performance over time and minimise health issues.

It's important to remember that while sports naturopathy can offer these potential benefits, as with all medical interventions, individual responses may vary. Athletes should consult with a qualified sports-focused naturopath to create a comprehensive and well-rounded approach to their health and performance.