If you are following any sport or fitness influencer or celebrity these days, you are going to see them mention CBD at some point. Alongside pre-workout, protein, creatine, and other sports supplements, CBD is being used by athletes and even recreation gym-goers as part of their fitness regimen. Yet, there is still much that is not known about CBD, including how CBD impacts exercise or whether it is beneficial for post-workout recovery.
Before you take CBD, take a moment to read up on the most recent research on CBD and exercise. That way, you can make an informed decision.
What is CBD?
For those who are unfamiliar with cannabidiol (CBD), it comes from the cannabis sativa plant. CBD is a cannabinoid, a kind of compound that occurs naturally in cannabis. Chemically, CBD is very similar to tetrahydrocannabinol, or THC, the compound that gives you a high. CBD is not psychoactive like THC. Instead, it is believed to affect the body more positively.
CBD—and other cannabinoids—interact with the endocannabinoid system (ECS) in the body [1]. When CBD binds with CB1 and CB2 receptors, it inhibits certain negative reactions, such as inflammation, and promotes relaxation [2, 3].
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What Does Research Say About CBD and Exercise?
Research has uncovered a slew of things CBD may be able to do for most individuals. For example, the public was made aware of how CBD can assist with the control of rare epileptic disorders when the FDA approved of Epidiolex in 2018 [4]. But what about exercise performance and recovery?
Sadly, research is still lacking, but there are some answers out there. For example, in 2022, the results of a controlled pilot trial were published [5]. Researchers looked at how nine endurance runners (male) were affected by a dose of CBD before their run. Each participant either received a placebo or 300 mg of CBD 1.5 hours before a run to exhaustion. It was found that CBD increased oxygen intake, ratings of pleasure, and blood lactate, though it had to effect on heart rate or ratings of perceived exertion.
A review of cannabidiol and sports performance from 2020 noted how CBD may induce certain physiological changes in athletes [6]. Noted studies in the review mentioned how CBD can interact with various molecules, including immune responses and inflammation. Furthermore, because of these anti-inflammatory effects, it may help with muscle recovery by reducing muscular dystrophy.
The review continues on to examine the effect of CBD on balance and coordination, finding that there are no negative effects. In fact, the researchers hypothesized that CBD will not impair psychomotor function in healthy individuals.
Another study from 2021 concluded that CBD may have pro-regenerative effects after resistance training, though more studies are required [7]. The researchers looked at performance after 1 rep max training, noting there was a small improvement in muscle damage after 72 hours when CBD was taken, when compared to a placebo.
What About CBD for DOMS?
For most who workout, delayed-onset muscle soreness can be debilitating. Even if you are warming up and cooling down correctly, it can be difficult to controlled exercise-induced muscular pain.
Could rubbing your muscles down with topical CBD help? Unfortunately, studies on CBD and DOMS is limited. However, there was one study from 2020 that showed promise [8]. The participants of the study were asked to take CBD for post-workout recovery then report their soreness at 24, 48, 72, and 96 hours later. Fascinatingly, those who took CBD reported a significant reduction in exercise-induced muscle damage.
How to Use CBD For Workout Recovery
If you plan on trying CBD before or after a workout, it is best to treat it like any other supplement. You should read the label of the product thoroughly, do research on the brand, and double check the Certificate of Analysis (COA). Pulling a recommendation from the study on CBD and DOMS, you may opt to mix some CBD oil into your post-workout protein shake to help with muscle soreness. You could also try a sublingual CBD tincture immediately after exercise then again one day later.
Another option is to rub on a balm or cream directly to sore muscles. You can use topical creams to ease pain in the knees and other joints, as well.
Should Athletes Take CBD?
Are you worried about side effects from CBD that could impact your performance? There is not much to worry about. Cannabidiol is generally considered safe, though there may be mild adverse effects, such as drowsiness, dry mouth, and digestive upset [9]. Keep this in mind if you plan on entering into a competition while taking CBD.
Additionally, along CBD is now legal in the US and is no longer listed on the World Anti-Doping Agency’s list of banned substances, there are still some things to consider [10]. Firstly, some CBD products are full-spectrum, which means they contain trace amounts of THC (under 0.3%). While this amount is small and may have no impact on you physically or mentally, taking enough CBD may result in THC showing up in a drug test.
Choose CBD From a Trustworthy Company
Cannabidiol is a substance that is still undergoing research to see what it may be able to do. Right now, while there is not a lot of research down on how CBD impacts exercise, there is evidence of it having a positive impact on sports performance and recovery. Whether you are looking to ease muscle pain or reduce pre-game anxiety, CBD may be able to help.
Make sure you are choosing CBD products from a reputable company that utilizes third-party testing and quality ingredients. Sugar Bottom Hemp cares about our customers, which is why we offer superior CBD in a variety of ways. Check out our extensive catalog of CBD tinctures, edibles, and other products today. You are bound to find something that makes you feel great.
Resources
- Capodice JL, Kaplan SA. The endocannabinoid system, cannabis, and cannabidiol: Implications in urology and men’s health. Curr Urol. 2021 Jun;15(2):95-100. doi: 10.1097/CU9.0000000000000023. Epub 2021 May 28. PMID: 34168527; PMCID: PMC8221009.
- Henshaw FR, Dewsbury LS, Lim CK, Steiner GZ. The Effects of Cannabinoids on Pro- and Anti-Inflammatory Cytokines: A Systematic Review of In Vivo Studies. Cannabis Cannabinoid Res. 2021 Jun;6(3):177-195. doi: 10.1089/can.2020.0105. Epub 2021 Apr 28. PMID: 33998900; PMCID: PMC8266561.
- Shannon S, Lewis N, Lee H, Hughes S. Cannabidiol in Anxiety and Sleep: A Large Case Series. Perm J. 2019;23:18-041. doi: 10.7812/TPP/18-041. PMID: 30624194; PMCID: PMC6326553.
- Office of the Commissioner. (2018, June 26). FDA Approves First Drug Comprised of an Active Ingredient Derived from Marijuana to Treat Rare, Severe Forms of Epilepsy. U.S. Food And Drug Administration. https://www.fda.gov/news-events/press-announcements/fda-approves-first-drug-comprised-active-ingredient-derived-marijuana-treat-rare-severe-forms
- Sahinovic, A., Irwin, C., Doohan, P.T. et al. Effects of Cannabidiol on Exercise Physiology and Bioenergetics: A Randomised Controlled Pilot Trial. Sports Med – Open 8, 27 (2022). https://doi.org/10.1186/s40798-022-00417-y
- McCartney D, Benson MJ, Desbrow B, Irwin C, Suraev A, McGregor IS. Cannabidiol and Sports Performance: a Narrative Review of Relevant Evidence and Recommendations for Future Research. Sports Med Open. 2020 Jul 6;6(1):27. doi: 10.1186/s40798-020-00251-0. PMID: 32632671; PMCID: PMC7338332.
- Isenmann E, Veit S, Starke L, Flenker U, Diel P. Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training. Nutrients. 2021 Aug 30;13(9):3028. doi: 10.3390/nu13093028. PMID: 34578906; PMCID: PMC8469280.
- Andrew Hatchett, Kaitlyn Armstrong, Brittany Hughes, Brian Parr. The influence cannabidiol on delayed onset of muscle soreness. Int J Phys Educ Sports Health 2020;7(2):89-94. https://www.kheljournal.com/archives/2020/vol7issue2/PartB/7-2-4-412.pdf
- Office of the Commissioner. (2020, March 5). What You Need to Know (And What We’re Working to Find Out) About Products Containing Cannabis or Cannabis-derived Compounds, Including CBD. U.S. Food And Drug Administration. https://www.fda.gov/consumers/consumer-updates/what-you-need-know-and-what-were-working-find-out-about-products-containing-cannabis-or-cannabis
- World Anti-Doping Agency. (n.d.). The Prohibited List. World Anti Doping Agency. https://www.wada-ama.org/en/prohibited-list
