The Potential Benefits of Lion's Mane as a Pre-Workout Supplement
Lion's mane mushroom has become an increasingly popular supplement in recent years due to its potential health and cognitive benefits. Some fitness enthusiasts have begun exploring whether lion's mane could also be an effective pre-workout supplement to help optimize exercise performance.
Lion's mane contains bioactive compounds that may offer several properties of interest for pre-workout supplementation. Here is an overview of the current research on lion's mane for exercise and how it may support a pre-workout supplement stack.
Boosting Nerve Growth Factor
Nerve growth factor (NGF) is a protein involved in the growth and maintenance of neurons. Low levels of NGF are linked to cognitive impairment and dementia. Some research suggests lion's mane mushrooms contain compounds that stimulate NGF production in the brain.
Increasing NGF before a workout could potentially help you stay focused and alert when exercising. Some early studies also hint that higher NGF levels may reduce perception of effort and pain during exercise, allowing you to push a bit harder in your training.
Enhancing Cognitive Function
Several small studies have found lion's mane mushroom extracts can improve cognitive function in humans. For example, one study gave older adults with mild cognitive impairment either lion's mane extract or a placebo for 16 weeks. The lion's mane group scored significantly higher on cognitive tests at the end of the study.
Through boosting nervous system health and circulation in the brain, lion's mane may support short-term focus, concentration, learning, and memory. Sharper mental skills before hitting the gym could help you dial in your workout performance.
Reducing Inflammation and Oxidative Stress
Intense exercise triggers inflammation and oxidative stress throughout the body. While short-term inflammation is a normal part of the body's recovery process, excessive inflammation hinders muscle repair and adaptation.
Lion's mane contains antioxidant compounds that help combat oxidative stress. Some research also suggests certain compounds in lion's mane exhibit anti-inflammatory properties. Taking lion's mane before a workout could help mitigate excessive inflammation in response to exercise.
Regulating Immune Function
In addition to its effects on inflammation, some research indicates lion's mane may help regulate immune system function. Compounds in lion's mane appear to increase activity of protective immune cells while reducing activity of harmful immune cells.
Properly modulating immune function around workouts can potentially help reduce sick days and speed up recovery. More research is still needed, but lion's mane shows early promise as an immune supportive pre-workout aid.
Using Lion's Mane as a Pre-Workout
Lion's mane mushroom is typically consumed in supplement form for health benefits. Here is some information on using lion's mane extracts or powders as part of your pre-workout supplement routine:
Recommended Dosage
Most research studying lion's mane for cognition and nerve growth factor has used daily doses ranging from 300mg to 3000mg. To support exercise performance, aim for 1000-1500mg about 30-60 minutes before your workout.
Timing
Time supplement intake so that peak concentrations hit right as you start your workout. Lion's mane takes over an hour to fully absorb, so take it with a pre-workout meal about 60-90 minutes before hitting the gym.
Stacking
Lion's mane pairs well with other traditional pre-workout ingredients like caffeine, citrulline, creatine, and beta-alanine. Look for pre-workout supplements that contain lion's mane mushroom extracts for optimal dosing and stacking.
Side Effects
Lion's mane supplements are generally well tolerated by most healthy adults. However, some users report temporary mild digestive upset, such as nausea, diarrhea, or cramping when taking high doses. Start with a lower dose and increase slowly over time.
The Bottom Line on Lion's Mane Pre-Workout
Early research suggests lion's mane mushroom contains bioactive compounds that may offer cognitive and neurological benefits. By supporting nervous system health and brain function, lion's mane shows potential as an ingredient in pre-workout supplement stacks.
Lion's mane extract or powder may improve focus, concentration, reaction time, and motivation during workouts. It also has anti-inflammatory and immune regulating effects that could aid exercise recovery.
Keep in mind research on lion's mane for exercise performance is limited. But the current evidence is promising for those looking to maximize both mental and physical components of their training. Talk to your doctor before trying any new workout supplement.
FAQs
What are the benefits of taking lion's mane before a workout?
Some potential benefits of using lion's mane as a pre-workout include increased focus and concentration, reduced inflammation and oxidative stress, and better regulation of the immune system.
When should I take lion's mane relative to my workout?
Take lion's mane about 60-90 minutes before your workout so peak concentrations are achieved by the time you start exercising.
What is the recommended dosage for lion's mane pre-workout?
Most research has used doses between 1000-3000mg. For exercise performance, aim for 1000-1500mg taken 30-60 minutes pre-workout.
Should I stack lion's mane with other pre-workout ingredients?
Yes, lion's mane can be effectively stacked with other pre-workout supplement ingredients like caffeine, creatine, citrulline, and beta-alanine.
Are there any side effects or safety concerns with lion's mane?
Lion's mane supplements are generally safe for most people. However, some users report mild digestive side effects at high doses. Start with a lower dose and slowly increase over time.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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