More and more athletes are turning to CBD for sports to support recovery, ease muscle soreness or improve sleep quality. Cannabidiol, better known as CBD, is a non-psychoactive compound from the hemp plant that works through the body’s endocannabinoid system.
But what can CBD realistically offer when it comes to training, and when is the best time to use it?
How CBD can support the body after exercise
After intense training, tiny microtears form in the muscle fibres, which can lead to soreness and inflammation. This is where CBD may help. Studies suggest that CBD has anti-inflammatory and antioxidant properties that could support the body in managing these processes.
In practical terms, CBD may play a role in natural post-workout recovery by easing muscle soreness, shortening recovery time and supporting overall wellbeing (1). Many athletes also say they sleep better and feel less stiffness after using CBD products such as CBD oil.
One thing to keep in mind: While CBD can support recovery, it doesn’t replace balanced nutrition, proper hydration or professional medical guidance when needed.
CBD and muscle building: Does cannabidiol support training results?
CBD doesn’t directly build muscle, but it may support muscle growth in an indirect yet meaningful way by improving recovery and sleep. During deep sleep, the body produces growth hormones that are essential for muscle repair and cell regeneration.
A well-rested body recovers more quickly and performs better in the next workout, which is a major factor in building muscle. CBD may also help regulate stress levels, which in turn can support lower cortisol. This hormone tends to rise with overtraining or poor sleep and can contribute to muscle breakdown.
CBD before or after exercise – when is the right time?
Whether you take CBD before or after a workout really depends on what you want to achieve.
- CBD before exercise: Some athletes use CBD ahead of a session to help ease nerves, settle pre-competition tension or improve mental focus (2). A lower dose can support a calmer mindset and make it easier to stay concentrated.
- CBD after exercise: Following a tough workout, CBD may help with muscle recovery and overall comfort (3). Oils, capsules or topical products like creams can be especially useful for relaxing tired muscles and soothing stressed joints.
What matters most is choosing high-quality, THC-free CBD products and adjusting the dose to suit your own routine and needs.
CBD and recovery – what does science say?
Research on CBD and athletic recovery is still in the early stages, but the findings so far are promising. A study published in Frontiers in Physiology (2021) suggests that CBD may have anti-inflammatory, pain-relieving and neuroprotective properties (1). Together, these effects could support the body’s natural recovery process after exercise.
Athletes who experience sleep issues may also benefit from CBD. Some studies indicate that it may shorten REM sleep and help extend deep sleep – the stage where the body does most of its repairing and rebuilding (4).
Safety and how to use CBD
CBD is generally well tolerated, but everyone reacts a little differently. Some people notice mild side effects such as tiredness or changes in appetite. If you take regular medication, it’s best to check with your doctor beforehand to rule out any possible interactions.
For professional athletes, CBD itself is not on the WADA’s prohibited list. However, it’s essential to use THC-free products only, as even small traces of THC could trigger a positive test.
CBD as part of a healthy training routine
CBD can be a helpful addition to your fitness routine. It is not a miracle cure, but it can be a natural companion that supports recovery and overall performance.
It may help ease stress, improve sleep and support the body as it recovers from tough sessions. The key is choosing high-quality products that are lab-tested and completely THC-free.
When used responsibly and with attention to how your body reacts, CBD can round out your training programme in a natural way. It can support recovery, promote balance and contribute to long-term wellbeing.
Frequently asked questions
Should I take CBD before or after exercise?
That depends on what you want to achieve. Taking CBD before a workout may help ease stress and nerves, while using it afterwards can support muscle recovery and ease discomfort. Many athletes combine both approaches and adjust the amount to suit their own needs.
Is it a good idea to take CBD before training?
Yes, a low dose of CBD can be helpful before a workout, especially if you tend to feel anxious or under mental pressure before exercising or competing. It can calm the nervous system, improve focus and help your muscles feel more relaxed. The key is to start with a small amount and pay attention to how your body responds.
Does CBD help with muscle building?
CBD doesn’t directly stimulate muscle growth, but it can support it in an indirect way. By improving recovery, reducing inflammation and helping you sleep better, CBD may create the conditions your body needs to build muscle more effectively. Less stress and better rest often translate into more strength and consistency in training over time.
References
- Rojas-Valverde, D. (2021). Potential Role of Cannabidiol on Sports Recovery. Frontiers in Physiology. https://doi.org/10.3389/fphys.2021.696408
- Blessing, E. M., et al. (2015). Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics, 12(4), 825–836. https://doi.org/10.1007/s13311-015-0387-1
- Bezuglov, S. I., et al. (2024). The Effect of Cannabidiol on Performance and Post-Load Recovery of Physically Active Subjects: A Systematic Review. Frontiers in Sports and Active Living. https://doi.org/10.3389/fspor.2024.11397692
- Babson, K. A., et al. (2017). Cannabis, Cannabinoids, and Sleep: a Review of the Literature. Current Psychiatry Reports, 19(4), 23. https://doi.org/10.1007/s11920-017-0775-9
