Mushrooms may improve athletic performance, increasing muscle mass and endurance, reducing recovery time and delaying fatigue.
Are mushrooms high in protein?
First, mushrooms are good for muscle growth because they’re rich in protein. The most common mushroom varieties are 19–35% protein. There are mushrooms that are even 45% protein.
A serving provides 2-3 g of protein. However, as mushrooms aren’t a complete protein, you better eat them with rice, beans, or whole-wheat bread. Only then will you get all essential amino acids.
Mushrooms support a lean body
Mushrooms are more than protein, though. They can help us have a lean body because they’re pretty low in calories. A serving has less than 35 calories!
Moreover, they support weight loss because they’re super filling foods. Due to their high fiber content, they can keep us full for a long time.
Actually, mushrooms are more filling even than meat.
Thus, athletes who want to maintain the maximum muscle mass with the minimum percentage of fat should benefit from regular consumption of mushrooms.
Due to their unique texture and flavor, mushrooms can be used in many recipes.
Do mushrooms build muscle mass?
Mushrooms don’t build muscle mass. There are other foods with much more protein.
However, they promote muscle growth because they help athletes exercise harder, more frequently and for longer.
Mushrooms are packed with nutrients that play a key role in muscle functions. For instance, UV-exposed mushrooms are the only common plant-based foods high in vitamin D. They can help us meet our daily needs. Vitamin D is important for proper muscle function.
Mushrooms may delay fatigue
Athletes should regularly consume mushrooms. Mushrooms delay fatigue, and may reduce recovery time after a workout. Mushrooms help athletes who want the maximum muscle hypertrophy, strength, or endurance to do more vigorous workouts per week.
Polysaccharides, peptides, nucleosides, phenolic compounds, and triterpenoids are the main compounds in mushrooms that have potent antifatigue effects.
There are many ways in which mushrooms delay muscle fatigue. For instance, mushrooms inhibit blood lactic acid generation and accumulation. They accelerate its clearance as well!
Furthermore, they increase glycogen storage in the liver and muscle. Also, they reduce glycogen consumption during exercise, resulting in less fatigue and best performance during a workout or a race!
In addition, mushrooms can enhance energy metabolism from carbs and fat to supply enough energy. Thus, mushroom consumption may limit protein breakdown!
Certain mushrooms. like “cordyceps sinensis” has vasodilation effect on blood vessels. It helps to avoid fatigue by increased blood flow to supply enough oxygen and nutrients to essential organs and muscles.
Enhanced oxygen delivery may increase exercise tolerance, raising the anaerobic threshold and delaying the onset of fatigue.
Also, certain compounds in mushrooms, like polysaccharides, affect the activities of certain enzymes, which are important for many functions of the body. They improve muscular function and control the synthesis of many hormones.
Mushrooms may stimulate testosterone synthesis
Moreover, mushrooms may help balance testosterone levels. High testosterone levels lead to muscle growth and high energy levels.
Testosterone levels are decreased after intense workouts or races. Too much loss of testosterone is a risk factor for overtraining.
According to a study, mushroom supplementation for 3 months increased testosterone levels of athletes.
Peanut butter contain many compounds that can boost testosterone synthesis as well.
Antioxidants in mushrooms may support muscle recovery
Vigorous exercise significantly increases the production of free radicals. High amounts of free radicals can lead to oxidative stress. Chronic oxidative stress is a key risk factor for many dangerous diseases.
Athletes should consume many foods high in antioxidants. Not only, antioxidant compounds help the body fight free radicals, but also they reduce muscle recovery time.
Mushrooms are packed with antioxidant compounds. In fact, mushrooms have many health benefits. They have antiallergic, antibacterial, antifungal, anti-inflammatory, antioxidative, antiviral, antidepressive, antihyperlipidemic, antidiabetic, digestive, hepatoprotective, neuroprotective, osteoprotective, and hypotensive activities.
They may relieve athletes from muscle or joint pains, and also, reduce inflammations!
Everyone should consume mushrooms, though. Not just athletes.
How often should I eat mushrooms for muscle growth?
Healthy people could consume mushrooms every day. They’re ideal for maintaining a lean body. After all, a serving has less than 35 calories!
However, you could boost your daily mushroom intake, consuming mushroom powders or taking mushroom supplements.
You can find a wide variety of mushroom powders and mushrooms supplements on iHerb.
Prefer the powders and supplements made of certain mushroom varieties, like ganoderma lucidum (Reishi), cordyceps militaris, or cordyceps sinensis. Many studies have been conducted with beneficial effects on muscle hypertrophy, recovery, and athletic performance, using these mushroom varieties.
Always consult your physician before taking any dietary supplement or changing your diet. Especially if you’re taking medication.
What’s the ideal dose for muscle growth & endurance?
Most people can consume high amounts of mushrooms. As they’re high in fiber, better consume them in moderation. Especially, if you have a sensitive stomach, or follow a diet low in fiber.
Most studies used between 1 g and 4 g of mushroom supplements a day. Athletes improved VO2max, anaerobic threshold, muscle endurance, and testosterone levels after mushroom supplementation for at least 3 weeks. The greatest benefits were observed after 3 months of supplementation, though.[7,8]
Furthermore, only after 3 months of mushroom supplementation, the athletes were protected against oxidative stress.