The Rise of CBD in Muscle Recovery: Hype or Help?

Muscle soreness after a tough workout is almost a badge of honour. But for many of us, it also comes with stiffness, discomfort, and a frustrating delay in getting back to training - or just going about our daily life with ease. That’s why the world of sports and fitness performance is buzzing with interest in natural recovery aids like CBD oil.

CBD (short for cannabidiol, a natural extract from the hemp or cannabis plant) is already a staple in the wellness world, but a new study has taken things a step further. Researchers recently tested a new blend of CBD, CBG (cannabigerol), and other natural ingredients in physically active individuals to see if it could help ease delayed onset muscle soreness (DOMS). The result? Encouraging signs that cannabinoids could offer safe and gentle support for post-exercise recovery.

So, what does this mean for anyone struggling with sore muscles? And how solid is the science behind it? Let’s take a closer look.

What Is DOMS - and Why Does It Happen?

DOMS stands for Delayed Onset Muscle Soreness. It’s the kind of soreness that kicks in a day or two after doing unfamiliar or intense physical exercise - especially if it involves eccentric movements (like slowly lowering a weight). While completely normal, DOMS can be uncomfortable and affect how well you move, train, and function in everyday life.

Researchers wanted to see if a plant-based supplement containing CBD and CBG could help reduce this kind of soreness - not just in terms of pain, but also in how it affects daily function.

What Did the Study Actually Test?

The study, published in the Journal of the International Society of Sports Nutrition, focused on a multi-ingredient drink powder. It combined:

• CBD (35 mg per serving): A non-intoxicating cannabinoid known for its calming and potentially anti-inflammatory effects

• CBG (50 mg): A lesser-known cannabinoid thought to support mood and muscle relaxation

• Beta-caryophyllene (BCP): A terpene found in plants like black pepper, with potential anti-inflammatory properties

• Branched-chain amino acids (BCAAs): Common in sports nutrition, known to support muscle recovery

• Magnesium citrate: A mineral that helps with muscle relaxation and repair

In total, 40 exercise-trained adults took part. They were randomly assigned to either the active formula or a placebo, and all participants underwent a workout specifically designed to trigger DOMS. The drink was taken twice a day over three and a half days, and participants were monitored for soreness, recovery, sleep, and more.

Key Takeaways: What the Study Found

1. Safety and Tolerability Looked Good

Importantly, the study reported no serious side effects. Just one person in the active group experienced a brief bout of diarrhoea. Everyone else tolerated the supplement well and took it as instructed.

This matters because with so many products on the market, especially those combining multiple ingredients, safety is a key concern. The findings here offer reassurance that CBD and CBG - at these doses and in this format - can be used without issue by healthy, active adults.

2. Soreness May Be Reduced - Especially After 72 Hours

The researchers measured self-reported levels of soreness at different points in time: 24, 48, and 72 hours after the workout. While the early results were modest, by the 72-hour mark, the group taking the cannabinoid-based drink reported lower levels of soreness than those on the placebo.

Admittedly, the difference wasn’t massive, but it was meaningful enough to suggest a real benefit - particularly as DOMS tends to peak around the 48–72 hour window.

3. It Helped People Feel More Capable in Daily Life

This is one of the most important findings. At the 48-hour mark, the active group reported less interference from soreness when performing everyday tasks - things like going to work, running errands, or just moving comfortably at home.

Interestingly, this sense of improved function sometimes matters more to people than the soreness itself. After all, what’s the use in reducing discomfort if you still can’t lift your arms to wash your hair?

Why This Study Is Different

You’ve probably seen a lot of anecdotal claims about CBD for muscle recovery - but this study stands out for several reasons:

• It used a real-world supplement with multiple ingredients, reflecting how people actually use CBD products - not just isolated cannabinoids in a lab setting.

• It included CBG, which is still underexplored in clinical research but is gaining popularity for its potential calming and anti-inflammatory properties.

• It looked at functional outcomes, not just pain. This includes people’s ability to carry out daily activities, which arguably matters more than numbers on a soreness scale.

This was also the first human clinical trial to evaluate a combination of CBD and CBG in this context.

So, Could CBD and CBG Help With Muscle Recovery?

While it’s too soon to draw final conclusions, this study suggests that CBD - especially when combined with CBG and other recovery-friendly ingredients - could offer gentle support for post-exercise soreness.

The key word here is “support.” We’re not talking about magic cures or instant fixes. But for those who regularly deal with DOMS or want to stay consistent with their training, adding a high-quality CBD product to their routine may be worth exploring.

And unlike harsher recovery aids or over-the-counter painkillers, cannabinoids are generally well tolerated when sourced from reliable, tested brands.

A Closer Look at the Ingredients

The study’s formulation wasn't just about cannabinoids. Here’s how the full blend may work together:

• CBD: May help modulate inflammation and ease the perception of discomfort.

• CBG: Could support muscle relaxation and mental focus, according to early research.

• BCP: A natural terpene that may amplify the effects of CBD.

• BCAAs: Popular among athletes for muscle repair and reducing post-exercise soreness.

• Magnesium citrate: Often used to ease cramps and support overall muscle function.

This combination allows for multiple pathways of support for muscles and joints - covering inflammation, soreness, function, and fatigue.

Things to Keep in Mind

As promising as these results are, it’s important to stay grounded. This was a pilot study, meaning it was small and designed to explore early signals - not provide definitive proof. Larger trials are needed to confirm the findings and explore long-term effects.

Also, while the product helped with muscle recovery, it didn’t show much effect on sleep or mood. That may be because participants were already healthy, active, and relatively stress-free. Results could differ in other groups.

Finally, it’s worth noting that not all CBD or CBG products are created equal. But no matter if you're looking for a CBD balm, CBD gummies or CBD oil, If you’re considering trying one, look for:

• Third-party lab testing

• Clear ingredient labels

• THC-free formulations (if desired)

• Dosing guidance and transparent sourcing

Final Thoughts: A Step Forward for Plant-Based Recovery

This study adds to a growing body of research suggesting that CBD and CBG may play a helpful role in supporting post-exercise recovery. While more data is needed, the early signs are encouraging - especially for those seeking a natural alternative to conventional recovery aids.

At Harmony, we’re passionate about plant-based wellness and staying close to the science. That’s why we keep a close eye on studies like this and support safe, transparent, and effective ways to help you feel your best - whether that’s in the gym, on the yoga mat, or simply getting through a busy day.

Curious to learn more? Reach out with any questions - our team is here to help!

Sources

[1] Peters EN, Yardley H, Harrison A, Eglit GML, Antonio J, Turcotte C, Bonn-Miller MO. A randomized, double-blind, placebo-controlled, repeated-dose pilot study of the safety, tolerability, and preliminary effects of a cannabidiol (CBD)- and cannabigerol (CBG)-based beverage powder to support recovery from delayed onset muscle soreness (DOMS). J Int Soc Sports Nutr. 2023 Dec;20(1):2280113.