CBD, Muscle Recovery And Sports Performance

If you’ve ever been to the gym or completed an intense workout, you’re probably familiar with the soreness, stiffness and muscle fatigue that can set in the next day. To maintain optimal performance, athletes and fitness enthusiasts are constantly looking for ways to speed up their recovery. One of the natural supplements gaining popularity is cannabidiol (CBD), a non-psychoactive compound derived from the hemp plant. In this article, we will explore how CBD can contribute to muscle recovery and, consequently, positively impact athletic performance.

What is CBD?

CBD or cannabidiol is one of the active compounds found naturally in the hemp plant(Cannabis sativa) that does not produce psychoactive effects, making it suitable for those seeking benefits without mental alterations.

Benefits of CBD in Sports Recovery

CBD contributes to muscle recovery in a comprehensive manner, addressing multiple aspects of the body’s repair and regeneration process. It acts on the endocannabinoid system, which is an important part of our body that regulates functions such as pain and inflammation. Because of this, CBD can relieve the muscle soreness you feel after intense training and help reduce inflammation, allowing your muscles to recover faster.

In addition, CBD has a relaxing effect that improves sleep quality and decreases stress and anxiety. These factors are important because stress and lack of rest can hinder recovery and affect your physical performance. By improving muscle strength recovery, CBD allows athletes and regular exercisers to return to training faster and with better performance.

CBD and Muscle Pain Relief

After an intense workout, it is common to feel muscle pain. CBD has analgesic properties that help reduce this pain by interacting with pain receptors in the nervous system. This not only decreases the perception of pain, but also improves overall comfort, allowing you to recover more quickly.

CBD and Inflammation Reduction

Inflammation is a natural response to physical exertion, but if it is prolonged it can delay muscle recovery. CBD acts as a natural anti-inflammatory through the endocannabinoid system, helping to control and reduce muscle inflammation, promoting muscle regeneration (5).

CBD: Sleep and Relaxation Enhancement

Good rest is essential for muscle recovery. CBD can promote quality sleep by reducing anxiety and improving relaxation. Restful sleep not only promotes muscle repair and growth, but also improves your overall athletic performance.

CBD enhances adenosine signaling, a neurotransmitter that promotes sleep and relaxation (1). Sleep is essential for recovery, as it has a restorative effect on the immune and nervous systems. In addition to being crucial for cognitive function, it positively impacts athletic performance and muscle repair (6).

CBD and Muscle Strength Recovery

CBD aids in muscle repair by promoting a process called satellite cell differentiation in the muscles (1). This acceleration in muscle recovery translates into faster restoration of muscle strength.

In one study, the muscle strength of athletes was evaluated using a test called the repetition maximum (1RM), which measures the greatest amount of weight a person can lift in a single attempt. Athletes who consumed CBD showed faster muscle strength recovery compared to those who did not. This suggests that CBD may be effective in helping muscles return to their optimal level of strength more quickly after intense workouts (5).

Ways to Consume CBD for Muscle Recovery

CBD Sports Drinks

Sports drinks and other CBD infusions are gaining popularity, providing hydration and muscle recovery benefits in a single drink. However, in Spain and other European countries their commercialization is not yet possible.

CBD Oils

CBD oils are a popular and versatile way to consume CBD. They can be administered sublingually (under the tongue) for rapid absorption, or added to food and beverages. In some countries the use of oral CBD is already allowed, but in most European countries, CBD oils are marketed for external use. Find out about the current regulations in your country.

Topical Creams and Balms

Applying topical CBD products directly to affected muscles can provide localized relief from pain and inflammation. These physical therapy creams are ideal for post-workout use.

How to Integrate CBD into your Recovery Routine

CBD can contribute to sports performance by promoting key elements such as rest and full body recovery. Its effectiveness may vary depending on the time of intake. Studies have shown that consuming it immediately after exercise can generate significant results, although it could also be beneficial before training (4).

Adequate Dosage

Generally, doses of 60 mg of CBD orally have been used, but finding the right dose for each individual is essential. CBD is available in different presentations, so you can choose the option that best suits your routine. Consult a professional for advice based on your needs. If you are taking anticoagulants or other medications, consult your doctor before using CBD orally.

Combine with Other Recovery Strategies

CBD can complement other effective recovery practices, such as sports massage, proper training routines, proper diet, supplementation, stretching and rest routines, to optimize results. Remember that recovery involves not only reducing soreness, but also restoring strength and power. Good rest is essential, and CBD can be an ally in this process.

Mechanism of Action of CBD in Muscle Recovery

CBD contributes to muscle recovery in a comprehensive manner, addressing multiple aspects of the body’s repair and regeneration process.

During intense workouts, such as squats, deadlifts or plyometric exercises, muscles suffer small tears and damage, which is part of the process of strengthening them. However, this muscle breakdown generates inflammation and the release of biomarkers of muscle damage.

Although muscle damage is a normal component of physical development, excessive soreness can delay the next workout and hinder progress. That’s why speeding up muscle recovery is crucial.

After intense exercise, muscles release creatine kinase (CK) and myoglobin (Myo) into the bloodstream, reflecting damage to muscle fibers. These biomarkers indicate muscle stress, inflammation and microtears caused by physical activity. Although elevated levels appear to be harmful, they are actually helping to induce cellular and structural changes in muscles, promoting their long-term adaptation and growth (2).

How does CBD influence biomarkers of muscle damage?

CBD may accelerate muscle recovery by reducing inflammation and cell damage. In one study, athletes who performed intense exercises, such as back squats and jumping jacks, consumed 250 ml of water with 60 mg of CBD immediately after exercise with good results (3). During the first 24-48 hours, their CK and Myo levels increased significantly, reflecting typical muscle damage. However, after 72 hours, participants taking CBD showed lower levels of these biomarkers compared to the placebo group (4, 5). In addition, they recovered strength more quickly and reported less persistent muscle pain.

Conclusion

Although more extensive research is still required to fully understand the mechanisms and long-term effects of CBD on muscle recovery, existing studies have already revealed promising benefits. This natural compound seems to stand out for its ability to reduce inflammation and modulate biomarkers related to muscle damage, which in turn accelerates recovery time and improves performance after intense workouts.

For athletes and fitness enthusiasts looking for natural and less invasive alternatives, CBD could represent a valuable tool. It is recommended to use CBD under the guidance of a professional to maximize its benefits by tailoring the treatment to the specific needs of each individual.

We hope this article has given you some guidance if you were looking for information on this area of CBD. Please consult your doubts with a professional for a personalized assessment and advice. This is an informative article with no prescriptive character, it is not intended to prevent, diagnose or treat any disease. Its content can complement, but should never replace, the diagnosis or treatment of any disease or symptom. Cannactiva products are not medicines and are intended for external use. There may be new relevant scientific evidence since the date of publication. Consult with your physician before using CBD. Therapeutic advice should be personalized and depends on professional assessment.

References

1. Rojas-Valverde, D., & Fallas-Campos, A. (2023). Cannabidiol in sports: insights on how CBD could improve performance and recovery. Frontiers in pharmacology, 14, 1210202. https://doi.org/10.3389/fphar.2023.1210202
2. Aymard AL, Aranda C, Carlo MBD. Study of biochemical parameters in elite soccer players. Acta Bioquím Clín Latinoam 2013; 47 (1): 101-11 https://revistabioanalisis.com/images/flippingbook/Rev60n/nota6.pdf
3. Isenmann, E., Veit, S., Starke, L., Flenker, U., & Diel, P. (2021). Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training. Nutrients, 13(9), 3028. https://doi.org/10.3390/nu13093028.
4. Isenmann, E., Veit, S., Flenker, U., Lesch, A., Lachenmeier, D. W., & Diel, P. (2024). Influence of short-term chronic oral cannabidiol application on muscle recovery and performance after an intensive training protocol – a randomized double-blind crossover study. Journal of the International Society of Sports Nutrition, 21(1), 2337252. https://doi.org/10.1080/15502783.2024.2337252
5. Isenmann, E., Veit, S., Starke, L., Flenker, U., & Diel, P. (2021). Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training. Nutrients, 13(9), 3028. https://doi.org/10.3390/nu13093028.
6. Bird, S. (2013). Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength and Conditioning Journal. 35. 43-47. https://doi.org/10.1519/SSC.0b013e3182a62e2f