Current Evidence of Ergogenic and Post-Exercise Recovery Effects of Dietary Supplementation with Cordyceps militaris in Humans—A Narrative Review

Cordyceps militaris is an entomopathogenic fungus traditionally used in Asian ethnomedicine and increasingly investigated for its potential health-promoting properties, including immunomodulatory and anti-inflammatory activities. In recent years, it has gained attention as a dietary supplement with possible applications in sports nutrition. This narrative review summarizes and critically evaluates the current human evidence regarding the ergogenic and post-exercise recovery effects of C. militaris supplementation in healthy individuals. A structured database search was conducted using predefined eligibility criteria, and the methodological quality of included studies was appraised through domain-based risk-of-bias assessment. Five intervention studies published between 2017 and 2024, comprising 321 participants aged 16–35 years, were identified. Supplementation protocols ranged from 1 to 16 weeks, with daily doses of 1–12 g administered either as isolated fungal material or as a part of multi-ingredient formulations. Assessed outcomes included indices of aerobic performance and exercise capacity, such as maximal or peak oxygen uptake (VO2max/VO2peak), time to exhaustion, power output, running performance, and maintenance of peripheral oxygen saturation during high-intensity exercise. Several studies also evaluated biochemical markers related to muscle damage and inflammatory responses, including creatine kinase, blood urea nitrogen, and white blood cell counts. Although some studies reported improvements in selected performance and recovery parameters, the findings were inconsistent. The certainty of the evidence is limited by small sample sizes, heterogeneity of participants and exercise protocols, insufficient reporting of randomization, lack of trial registration in most studies, absence of standardized preparations with quantified bioactive constituents, and the use of multi-ingredient supplements. Well-designed randomized controlled trials using chemically characterized preparations and homogeneous athletic populations are required to clarify the efficacy and practical relevance of C. militaris in sports nutrition.