Can CBD Oil Improve Athletic Performance and Muscle Recovery? What Science Says

CBD, short for cannabidiol, is a natural compound derived from the cannabis plant that has been gaining traction among athletes and fitness enthusiasts. Unlike THC (tetrahydrocannabinol), CBD does not cause a "high" and is often used in wellness products like CBD oil, creams, and capsules.

With more people prioritising recovery in their fitness routines, the use of CBD has expanded, with claims that it may reduce pain, support muscle recovery, and improve overall performance. But does the science support these claims?

A recent systematic review examined studies on CBD and exercise and found some promising - though still limited - results. Researchers explored how CBD may impact workout recovery, muscle soreness, and athletic performance. This article will help you understand whether CBD can aid in your recovery process.

The Growing Popularity of CBD Oil in Sports

In recent years, CBD products have exploded in popularity, particularly among professional athletes and everyday fitness enthusiasts. Many people turn to CBD oil, balms, and capsules as an alternative or complementary supplement to support post-workout recovery.

One of the major reasons for this surge in interest is that in 2018, the World Anti-Doping Agency (WADA) removed CBD from its banned substances list. This meant that professional athletes could legally use CBD in their recovery process without fear of violating anti-doping rules. However, other cannabis plant compounds, including THC, remain banned.

Many athletes are drawn to CBD’s potential benefits, which include:

• Reducing inflammation after intense training sessions

• Easing muscle soreness and discomfort from DOMS (Delayed Onset Muscle Soreness)

• Improving sleep, which plays a crucial role in muscle recovery

• Promoting relaxation and stress relief after high-intensity workouts

So, does the science back up these claims? Let's take a look at what research has to say about CBD and performance in sports.

What the Latest Research Says about CBD for Athletes

While there is plenty of anecdotal evidence about CBD’s benefits for athletes, scientific research is still catching up. A 2024 systematic review analyzed studies on the use of CBD for exercise performance and recovery, providing some valuable insights. Here’s what the research found:

• Limited but positive effects on endurance - Some studies suggested that CBD may improve aerobic performance, including VO2 max (the body’s ability to use oxygen efficiently) and mean power output. This could be beneficial for endurance athletes like runners or cyclists.

• No significant improvement in strength training performance - The review found no noticeable effects on strength-based exercises, such as squats, bench press (1RM), or vertical jumps. This suggests that CBD may not directly enhance muscle power but could still play a role in recovery.

• Reduction in fatigue and muscle soreness - Some studies indicated that CBD may help lessen fatigue and discomfort after intense training sessions, possibly by reducing inflammation and interacting with the body’s pain relief mechanisms.

• No reported adverse effects - One of the most reassuring findings was that CBD products were well tolerated, with no significant side effects reported in the studies. This suggests that CBD oil, capsules, and other supplements could be a safe addition to a recovery routine.

• Effectiveness varies based on dosage and form - Researchers noted differences in results based on how athletes take CBD. Some studies used CBD oil, others used capsules, and some even used water-dissolved CBD. More research is needed to determine the best CBD product and optimal dosage for athletic recovery.

While the use of CBD in sports looks promising, these findings highlight that its effects depend on the individual, the type of exercise, and the CBD formulation used.

How CBD May Help with Recovery

Even though research is still developing, there are some theories about how exactly CBD may help the recovery process. Scientists believe that CBD works by interacting with the body's endocannabinoid system (ECS), which plays a key role in pain relief, inflammation, and muscle recovery.

Reducing Inflammation

One of the main reasons athletes use CBD is its potential anti-inflammatory effects. After a workout, the body experiences muscle inflammation, which is a natural part of the recovery process. However, excessive inflammation can cause prolonged soreness and slow down muscle recovery.

CBD may help by interacting with CB2 receptors and TRPV1 receptors, which are involved in regulating inflammation. By influencing these receptors, CBD can help reduce pain, ease muscle soreness, and potentially speed up recovery after a tough exercise session.

Pain Management & Muscle Soreness Relief

Many athletes struggle with Delayed Onset Muscle Soreness (DOMS) - that stiff, aching feeling that sets in 24-48 hours after intense exercise. Research suggests that CBD may help manage DOMS by acting on 5-HT1A receptors, which are involved in pain perception.

Instead of relying on traditional painkillers, some athletes use CBD oil, balms, or capsules to support pain relief in a more natural way. While CBD is not intended to diagnose, treat, or prevent any disease, early research suggests it could be a helpful addition to a post-workout recovery routine.

Improving Sleep & Stress Levels

Good sleep is one of the most important factors in muscle recovery. Studies have shown that CBD may improve sleep quality by interacting with the ECS and serotonin receptors, which help regulate stress and relaxation.

By promoting deeper, more restorative sleep, CBD products could help athletes recover faster and feel less fatigued after a workout. This is especially relevant for professional athletes who train at high intensities and need optimal recovery to maintain peak performance.

Impact on Metabolism & Endurance

Another interesting finding from research is that CBD may play a role in oxygen uptake (VO2 max). Some studies suggest that CBD may help improve aerobic efficiency, which could be beneficial for endurance athletes. This could mean better stamina during long workouts and a faster recovery process after high-intensity training.

While there is still more to learn, these findings suggest that CBD can help support recovery, reduce pain, and potentially enhance endurance. However, the best CBD product and optimal dosage will likely depend on individual needs, training intensity, and personal response to CBD supplementation.

What This Means for Athletes and Sports Performance

While CBD may offer benefits, it’s important to have realistic expectations. CBD is not a magic solution for athletic performance, but it can be a helpful tool when used as part of a well-rounded recovery strategy that includes proper nutrition, hydration, rest, and training.

Here are a few key takeaways from the research:

• CBD affects everyone differently - Factors like dosage, metabolism, training intensity, and the type of CBD product used can impact results. Some people report noticeable benefits, while others experience little to no change.

• Not all CBD products are the same - The form of CBD used (oil, capsules, or water-dissolved) may influence how effectively it works. The quality and purity of the CBD supplement also matter.

• THC-free products are essential for athletes - Since THC is still banned in sports, it’s crucial for professional athletes to choose broad-spectrum CBD or CBD isolate products that contain zero THC. Full-spectrum CBD, which contains trace amounts of THC, could potentially lead to a failed drug test.

For those interested in incorporating CBD into their workout recovery routine, understanding the best practices can help maximise potential benefits.

Best Practices for Using CBD for Muscle Recovery

If you’re considering using CBD as part of your recovery process, it’s important to choose the right product and dosage based on your fitness goals and needs.

Choosing the Right CBD Product

There are several different types of CBD products available, each with its own advantages:

• CBD oil - One of the most popular options, CBD oil can be taken sublingually (under the tongue) for faster absorption or mixed into food or drinks.

• CBD capsules & gummies - These offer a pre-measured dose and are easy to incorporate into daily routines, though they take longer to absorb.

• CBD topicals (balm, cream, or gel) - Applied directly to sore muscles or joints, these products are designed for localized relief from muscle soreness and inflammation.

When selecting a CBD supplement, look for:

• Lab-tested, THC-free products

• High-quality, hemp-derived CBD

• Transparent ingredient lists with no unnecessary additives

Recommended Dosages for Sports Recovery

While there is no universal dosage, research suggests that different amounts of CBD may help with recovery and performance depending on timing and purpose:

• For muscle recovery & inflammation - 50-60 mg per day

• For endurance support before a workout - 300 mg taken 90 minutes before exercise

• For stress reduction & sleep improvement - 25-50 mg before bed

• For localised muscle soreness relief - CBD balm or cream applied as needed

Since CBD affects everyone differently, it’s best to start with a low dose and gradually increase based on personal response.

When to Take CBD for Maximum Benefit

• Post-Workout: Taking CBD after exercise may help reduce pain, ease muscle soreness, and support faster recovery.

• Pre-Workout: Some athletes take CBD before training to promote relaxation, reduce stress, and enhance endurance.

• Before Sleep: Since CBD may improve sleep quality, taking it before bed could aid overall muscle recovery.

Potential Interactions with Other Supplements or Medications

While CBD is generally well tolerated, it’s important to consult a healthcare professional if you’re taking other supplements or medications - especially those that affect the liver, metabolism, or nervous system. Some medications, like blood thinners, may interact with CBD oil by altering how the body processes them.

Benefits of CBD for Sport: Conclusion

While research on CBD for sports recovery is still evolving, current findings suggest that CBD may help with muscle soreness, inflammation, and fatigue, particularly for endurance athletes. While it does not appear to enhance strength performance, it could still be a useful supplement in a comprehensive recovery strategy.

For athletes and active individuals, choosing high-quality, THC-free CBD products is essential, especially for those subject to drug testing. The best CBD product and dosage depend on personal goals, with CBD oil, gummies, and topicals offering different benefits.

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

Sources

[1] Bezuglov E, Achkasov E, Rudiakova E, Shurygin V, Malyakin G, Svistunov D, Butovskiy M, Fedorova A, Kapralova E. The Effect of Cannabidiol on Performance and Post-Load Recovery among Healthy and Physically Active Individuals: A Systematic Review. Nutrients. 2024 Aug 24;16(17):2840.