Whether it’s your first day at the studio, fitness class or gym or you’re a seasoned regular sporter - CBD is for everyone! CBD is used and appreciated by keen amateurs and top-level professional athletes for both pre- and post-activity for many reasons including: focus, calming and stress relief, faster recovery from soreness, and improved sleep. [1],[2]
Every sporter can use CBD safely and effectively; from the casual hiker, the occasional runner and to the pro-athlete.
The big change has happened when CBD was removed from the list of prohibited substances by the World Anti-Doping Agency in 2018. It become more open to talk about it and the differences have been clearly explained between the CBD and THC, THC as being the cousin cannabinoid that affect the drug tests.
There are more and more current and former professional athletes that promote the use of CBD. Megan Rapinoe is one of them. Sports leagues are also starting to consider CBD that can help athletic performance, as well as recovery from training. The sport areas that embraced CBD are American football, rugby and golf, to name just a few.
So, CBD is used by all levels of sporters to help focus, to support muscle recovery, to ease muscle discomforts and prevent fatigue after a hard workout and better sleep. This is centered around CBD’s anti-inflammatory properties and its ability to promote better rest.
In case you’re rather new to CBD, it is one of 140 cannabinoids derived from the industrial hemp plant. The industrial hemp plant is regulated by law to contain less than 0.2% THC, which is one of the major differences from the marijuana plant. CBD does not get you high, nor is it addictive and it’s 100% legal.
CBD for focus
Depending on your activity of choice, focus may be a key component to getting off on the right foot! This may be especially relevant for those who enjoy golf and yoga. CBD can help improve attentiveness by stimulating a response from the dopamine receptors. Dopamine acts a neurotransmitter and is mostly responsible for memory and focus.
CBD for stress
Do you get pre-race jitters? Stress is common feeling for athletes and CBD can lend a hand! When your mind and heart are racing, and your stress hormone is heading north, CBD can interact with your adrenal glands to slow down the production, allowing you to feel more calm.
CBD for relief
Another huge benefit of CBD is it’s anti-inflammatory properties which can be especially great post-workout. We can all relate…after a challenging or vigorous exercise, you may feel sore! This is called delayed onset muscle soreness (DOMS). DOMS usually starts within 24-48 hours after an activity and is caused by small muscle tears which lead to additional inflammation which can lead to muscle fatigue.
These small muscle tears are an important process in getting stronger. Sometimes we need a little help to relieve the discomfort. CBD may lessen discomfort by mediating the release of cytokines from immune cells and stimulating receptors know to mediate pain perception and inflammation.[3]
Role of sleep in exercise recovery
Another huge part of recovery after intense exercise is sleep. Athletes and fitness enthusiasts sometimes have poorer quality of sleep and sleep less than their non-athletic counterparts.
We all have a 4-stage sleep wake cycle (read more in our sleep blog). Spending enough time in the deep sleep, non-REM cycle, is crucial to successful recovery because it provides optimal conditions for muscle building and repair[4] With better sleep patterns, the body can produce more adequate human growth hormones that facilitates muscle healing[5].
Sleep also helps keep insulin sensitivity in balance. Your muscles are fueled by glycogen. A lack of sleep can lower your sensitivity to insulin and your body may not replenish the glycogen stores leaving the muscles without fuel[6].
The reduction of inflammation and improvement of sleep patterns are the principal mechanisms for improved recovery after extreme bouts of physical activity. CBD can be used as a post workout supplement to improve muscle recovery and repair do to the improved sleep habits.
If you’re ready to try CBD to get you focused before your activity, try 10-15 mg just before hand (i.e 3-6 drops 5% or 2-3 drops 10%). If you’re looking for some relief from discomforts to get back to your favorite class, gym, race after a tough and workout we recommend trying 5-6 drops [20-25mg] of 10% CBD oil right after your exercise.
For a good night’s sleep, the dose will be higher. If you don’t feel the relief you’re looking for, try a slightly higher dose.
Stay tuned for some cool CBD products for sporters being launched soon!
[1] McCartney, D., Benson, M. J., Desbrow, B., Irwin, C., Suraev, A., & McGregor, I. S. (2020). Cannabidiol and Sports Performance: a Narrative Review of Relevant Evidence and Recommendations for Future Research. Sports medicine - open, 6(1), 27. https://doi.org/10.1186/s40798-020-00251-0
[2] Gamelin, F. X., Cuvelier, G., Mendes, A., Aucouturier, J., Berthoin, S., Di Marzo, V., & Heyman, E. (2020). Cannabidiol in sport: Ergogenic or else?. Pharmacological research, 156, 104764. https://doi.org/10.1016/j.phrs.2020.104764
[3] Hatchett, A., Armstrong, K., Hughes, B., & Parr, B. (2020). The influence cannabidiol on delayed onset of muscle soreness. Int J Phys Ed Sport Health, 7(2), 89-94. https://www.kheljournal.com/archives/2020/vol7issue2/PartB/7-2-4-412.pdf
[4] Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729.
[5] Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729.
[6] Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.
