You are looking for something to take your workouts to the next level and your eyes fall on your CBD oil. CBD, also known as cannabidiol, the non-psychoactive component of cannabis, is a ubiquitous ingredient that has a reputation for offering a wealth of wellness benefits. So what’s the deal with CBD and exercise?
Dr. Sophie Vergnaud, MD, a medical expert at the prescription company GoodRx, tells Bustle that CBD’s links to pain and inflammation relief have made it popular among fitness enthusiasts. However, this does not necessarily make it a game changer for your sweat routine. “Unfortunately, there is still not much direct scientific evidence for the use of CBD as a training supplement,” he says, though he notes that medical experts consider it safe to take. “This does not mean that there are no benefits, but that the existing research is too inaccurate to be able to make definitive recommendations.”
Here’s a guide to what you do and what science doesn’t know about how taking CBD can affect your fitness game, and why it probably won’t hurt you, but it may not make your 5-mile run more fun.
CBD and training
1. It can help with muscle recovery
You can choose from countless CBD-based lotions and creams that claim to relieve muscle pain, and this is due to the anti-inflammatory ability of the ingredient. “CBD can help muscles relax,” says Vergnaud. This is helpful as the muscles tense up after vigorous exercise.
According to a study published in Frontiers in Physiology in 2021, CBD was shown to increase exercise recovery due to its neuroprotective, analgesic, anxiolytic, analgesic and anti-inflammatory properties. When you exercise, your muscles engage in an inflammatory response to repair the damage that has just occurred (this is how you get stronger). Therefore, the topical application of CBD aims to calm things down to make it easier for your body to recover.
The Vergnaud Dam? In fact, there is a good basis for these claims, but there are not enough studies to make definitive judgments about how it can really help.
2. It can reduce stress and anxiety
A study published in Sports Medicine in 2020 found that when it comes to CBD and sport, much remains to be understood. Vergnaud says CBD can reduce stress and anxiety and make people enjoy their workouts a little more, and some studies have indicated that this is true.
“CBD can help you get the right mental state for a workout by improving motivation and can help you focus on your body and be more aware in your training or practice,” he says.
3. It can improve sleep
Because CBD works to relieve stress and anxiety, it can offer the added benefit of improving sleep quality. And a good night’s sleep is critical not only to your athletic performance but to your overall health. A study of professional rugby and CBD players published in the International Journal of Sport Nutrition and Exercise Metabolism in 2020 found that 40% of players who used CBD felt it helped them sleep better. Other research has linked CBD as a therapeutic potential for sleep apnea, insomnia, and other sleep problems.
The verdict
The TL; DR? Much research is still needed to fully understand the relationship of CBD with exercise. Part of the problem with CBD, according to Vergnaud, is that it is difficult to study because much of science is based on “subjective memories.” If someone thinks their CBD product relaxed them more or decreased the pain, it could be a placebo effect, not the CBD itself.
There is also the problem of products with spikes. Even if you’re not an Olympic athlete, a study published in Sports in 2019 warned that unregulated CBD products could have added ingredients, such as THC. This is a problem if you are doing something that requires a lot of concentration and potential injuries, such as lifting weights.
“If you choose to use CBD as a training supplement, make sure you understand the potential health risks and side effects and talk to a health care professional to determine a safe dose,” says Vergnaud. “Remember that only a few CBD products have been approved by the FDA so far, so it’s important to use trusted brand cannabis products that post the results of your lab tests to avoid health risks.” . Rest assured and do a quiet workout.
Referenced studies:
Babson, K. (2017). Cannabis, cannabinoids and sleep: a review of the literature. Curr representative of psychiatry https://pubmed.ncbi.nlm.nih.gov/28349316/
Cerquiera, E. (2020). Inflammatory effects of high- and moderate-intensity exercise: a systematic review. Physiol. https://www.frontiersin.org/articles/10.3389/fphys.2019.01550/full
Dolezal, B. (2017). Interrelationship between sleep and exercise: a systematic review. Advances in Preventive Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/
Kasper, AM, Sparks, SA, Hooks, M., Skeer, M., Webb, B., Nia, H., Morton, JP and Close, GL (2020). High prevalence of cannabidiol use in professional male rugby and league players: a quest to relieve pain and improve recovery. International Journal of Sports Nutrition and Exercise Metabolism, 30 (5), 315–322. https://doi.org/10.1123/ijsnem.2020-0151
Lachenmeier, DW and Diel, P. (2019). A warning against the negligent use of cannabidiol in professional and amateur athletes. Sports 7: 251. doi: 10.3390 / sports7120251
McCartney, D., Benson, MJ, Desbrow, B. et al. Cannabidiol and Sports Performance: A Narrative Review of Evidence and Recommendations Relevant to Future Research. Sports Med – Open 6, 27 (2020). https://doi.org/10.1186/s40798-020-00251-0
Rojas-Valverde D. (2021). Potential role of cannabidiol in sports recovery: a narrative review. Frontiers in Physiology, 12, 722550. https://doi.org/10.3389/fphys.2021.722550
Schubert, M, Hibbert, J, Armenta, R .; Willis, E., Ogle, W. (2021) “Cannabis and Cannabidiol Use in Active Individuals: A Survey of Moments and Reasons for Use,” International Journal of Exercise Science: Conference Proceedings: Vol. 14: Núm. 1, Article 53.
Shannon, S. (2019). Cannabidiol in anxiety and sleep: a number of large cases. The Permanent Magazine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
