What the science says about ashwagandha, rhodiola, and cordyceps for training, recovery, and resilience

You might think exercise always reduces stress, and often it does. But endurance exercise is still a stressor. Push too hard without giving your body time to adapt, and the recovery process slows, performance drops, and fatigue builds.

September is often called the second New Year, a natural point to reset routines and get back on track. After a year away from the gym, I knew motivation alone wouldn’t cut it. My body needed help adapting to the new demands.

That’s where adaptogens came in. From long workdays to that first set of squats in months, they help the body handle stress. They support endurance, aid recovery, and give you the steady energy to keep showing up.

And if exercise is part of how you manage stress, you want to recover well so you can keep going consistently, without burnout.

Here’s what the science says about how ashwagandha, rhodiola, and cordyceps could help you rebuild strength and stamina, while keeping your stress in check.

Cheat Sheet (for the skimmers)

• Endurance: Your body’s ability to sustain physical activity, built on recovery as much as performance.
• The problem: Intense exercise triggers stress hormones, tiny muscle tears, and fatigue. Without proper recovery time, muscle soreness and reduced focus can affect your next workout.
• Possible support: Certain adaptogens may help lower stress levels, improve oxygen use, and speed muscle repair.
• Approach: Stick to normal doses, choose quality supplements, and consult a healthcare professional, especially if you take current medications.
  

For the full story, keep reading…

What Does Endurance Mean?

Endurance isn’t just about how long you can run or cycle. It’s your body’s ability to sustain physical activity over time while managing stressful situations.

Strong endurance depends on:

• Efficient blood flow to working muscle groups
• Maintaining glycogen stores for energy
• A quick recovery period between workouts
• Keeping stress levels in check so your body can adapt

When fatigue, sleep deprivation, or poor diet slow recovery, even many athletes with high fitness levels see performance dip.

Muscle Soreness: A Sign Your Body Is Adapting

After intense exercise, tiny tears form in your muscles. This isn’t injury - it’s how muscle repair and growth happen. But excessive muscle soreness or stiffness can signal the recovery time you’re giving yourself isn’t enough.

Factors that increase soreness:

• High exercise intensity without adequate rest
• Poor blood flow to fatigued areas
• Overtraining multiple muscle groups without variation
• Stress and inadequate sleep slowing repair

Muscle Recovery and the Body’s Stress Response

The recovery process relies on the hypothalamic–pituitary–adrenal (HPA) axis. This system regulates your flight response, releasing cortisol when needed, but too much cortisol for too long can:

• Delay muscle recovery
• Reduce lower body strength and endurance
• Affect immune system function
• Increase injury risk over several weeks of overtraining

Adaptogens are thought to help the body balance this stress response so athletes recover faster and adapt better to training loads.

How Adaptogens Might Work in the Body

While research is still growing, scientists believe adaptogens may influence key systems that affect both physical and mental performance:

• Regulating cortisol: High cortisol from training stress can interfere with muscle repair and glycogen replenishment. Adaptogens may help keep this hormone within a healthier range.
• Improving blood flow and oxygen use: Some adaptogens, like cordyceps, are linked to increased oxygen uptake, which can enhance endurance exercise performance.
• Supporting the immune system: Heavy training can temporarily suppress immunity. Adaptogens may help the body adapt without leaving it more vulnerable to illness.
• Maintaining energy levels: By supporting the HPA axis, adaptogens might help prevent the deep fatigue that follows intense or prolonged exercise.

Recovery Period vs Recovery Time: Why Both Matter

• Recovery period: The days or hours after training when the body repairs muscles, restores glycogen, and reduces inflammation.
• Recovery time: How quickly you can return to full performance for your next workout.

Supporting both means:

• Prioritising sleep to let muscles rebuild
• Using active recovery to keep blood flow high
• Managing mental and physical stress to avoid cortisol spikes

Post Workout Support: Where Adaptogens Fit In

Some common adaptogens used by endurance athletes include:

• Rhodiola rosea: May reduce fatigue and improve exercise performance in double-blind trials. Best taken earlier in the day before endurance exercise or as part of a morning routine.
• Ashwagandha: Studies suggest benefits for heart rate recovery, muscle strength, and endurance capacity. Often taken in the evening to also support sleep quality.
• Cordyceps: Traditionally used to support oxygen efficiency, with potential benefits for sports performance. Often included in pre-workout supplements for stamina.
• Asian ginseng: Early research shows possible improvements in energy and focus, though more research is needed. Can be paired with post workout meals to help with recovery.

Cleveland Clinic notes adaptogens are considered non-toxic at normal doses and may help the body adapt to stressful situations, but they’re not a cure-all, and results vary.

Pairing Adaptogens with Recovery Habits

Adaptogens work best when combined with good recovery habits. To get the most from them:

• Time your intake: Some work better pre-workout (cordyceps for stamina), others post workout (ashwagandha for muscle repair).
• Fuel your body: Pair adaptogens with nutrient-dense meals that include protein and complex carbs to speed muscle repair.
• Stay hydrated: Increased blood flow means your body may use fluids faster — water and electrolytes help maintain performance.
• Prioritise sleep: Adaptogens can’t replace the deep recovery that comes from a full night’s rest.

Our Top 3 Adaptogens for Endurance

1. Low Stamina?
   Dirtea Cordyceps Gummies: A tasty way to support energy, stamina, and blood flow for endurance exercise.
2. Struggling to bounce back after intense exercise?
   Love Hemp Cordyceps Mushroom Capsules: Concentrated cordyceps support for muscle recovery, oxygen efficiency, and overall sports performance.
3. Need focus and energy for your next workout?
   Moodeys Pick Me Up: A premium adaptogen blend designed to boost focus, fight fatigue, and help athletes recover faster (the holy grail of adaptogens).

Summary: When Should I Take Adaptogens for Fitness?

Tips on When to Take Adaptogens

1. Start slow: Introduce one adaptogen at a time so you can clearly see how it affects your body.
2. Check your medications: Some adaptogens can interact with prescriptions or supplements — speak to a healthcare professional first.
3. Keep perspective: Adaptogens may help reduce fatigue and support recovery, but they work best alongside a healthy lifestyle, balanced diet, and adequate rest.

Quick Fire FAQ

• Can I take adaptogens every day?
  Most people can, but cycling (e.g., 8–12 weeks on, 1–2 weeks off) may help maintain effectiveness.
• Will they work if I’m not an athlete?
  Yes, adaptogens can support recovery from any type of physical activity, including regular gym sessions or active hobbies.
• When should I expect to feel results?
  Some notice changes within a week, but for endurance benefits, studies suggest consistent use over several weeks.

The CHILL Takeaway

If you train hard but struggle with recovery time, persistent muscle soreness, or low energy, it’s worth looking at both your stress management and recovery tools. Adaptogens might give you an edge in balancing the body’s stress response, but they’re just one part of the puzzle.

Train smarter, recover faster, and keep stress in check. Stress Less. Live More.