CBD has become a popular addition to fitness and recovery routines. With CBD oils, capsules, gummies, and topical products available, there are several ways to fit cannabidiol into an active lifestyle. But if you're considering CBD for workouts, should you use it before or after exercise?
Research into CBD and exercise is still developing. While athletes and everyday gym-goers may use CBD as part of their wellness or recovery routines, it hasn't been proven to directly improve strength, endurance, or athletic performance.
That doesn't mean CBD can't have a place in an active lifestyle. Let's look at the differences between using CBD before and after exercise, the types of products available, and what to consider before adding CBD to your fitness routine.
What Is CBD?
Cannabidiol (CBD) is a naturally occurring cannabinoid found in hemp and cannabis. It's one of many cannabinoids found in the plant, along with THC, CBG, and CBN.
Unlike THC, CBD isn't considered intoxicating and doesn't produce the marijuana-like high associated with THC.
CBD interacts with several signaling systems in the body, including the endocannabinoid system (ECS). This system includes cannabinoid receptors, endocannabinoids produced by the body, and enzymes.
Researchers continue to study CBD and the ECS to better understand how cannabidiol affects the body.
Should You Take CBD Before or After a Workout?
Whether you use CBD before or after a workout largely depends on your reason for using it and the type of product you prefer.
Some people include CBD in their pre-workout routine, while others prefer using it after exercise as part of their recovery or evening routine.
It's important to remember that CBD isn't a traditional pre-workout ingredient like caffeine, and research hasn't established it as a performance enhancer.
Post-workout use has also become popular, especially among people who already include cannabidiol in their general wellness routine.
Here's a simple comparison:
| Goal | CBD Before Workout | CBD After Workout |
|---|---|---|
| Main Purpose | Add CBD to a pre-workout routine | Add CBD to a recovery routine |
| Common Forms | CBD oil and capsules | CBD oil, gummies, capsules, and topicals |
| Performance Enhancement | Not established | Not typically the goal |
| Topical Use | Can be applied before activity | Popular as part of a post-workout routine |
| Nighttime Routine | Less common | May fit well after evening workouts |
| Best Fit | People who prefer CBD earlier in their fitness routine | People who prefer CBD as part of recovery or relaxation |
There isn't one approach that works for everyone. Think about your goals, product type, and how CBD fits into the rest of your daily routine.
CBD Before a Workout
Can you use CBD before a workout? You can, but it's important to have realistic expectations.
CBD shouldn't be viewed as something that's going to give you an immediate energy boost or help you lift more weight. Instead, people who use it before exercising may simply prefer including it as part of their regular wellness routine.
Product choice also matters. CBD oils and capsules can be easy to include alongside other daily supplements. Topical products are another option for people who prefer applying CBD to specific areas before physical activity to enjoy the effects of CBD.
If you use CBD before exercising for the first time, pay attention to how your body responds before combining it with an intense workout.
CBD for Post-Workout Recovery
Using CBD after a workout is another popular option.
A good recovery routine gives your body time to prepare for the next training session. Hydration, nutrition, rest, sleep, and appropriate training all play an important role in that process.
Researchers have also started investigating CBD for post-workout recovery. Studies have looked at different areas related to exercise and recovery, but results are still limited and mixed.
For that reason, cannabidiol shouldn't replace the basics of proper recovery.
If you already use CBD as part of your daily wellness routine, however, post-workout use can be a convenient way to fit it into your day. Some people may also prefer using it later in the day when their workout is finished, and they're beginning to relax.
CBD and Muscle Recovery
One reason CBD has received attention in the fitness community is the growing interest in CBD for muscle recovery.
Hard workouts place stress on the muscles, especially when you're starting a new exercise program, increasing intensity, or trying a different type of training.
Research is still exploring whether CBD has a meaningful effect on exercise-related muscle recovery. Current evidence isn't strong enough to say cannabidiol will speed up muscle recovery or prevent soreness.
Instead, think of CBD as one possible addition to a broader recovery routine.
Getting enough sleep, staying hydrated, eating a balanced diet, consuming enough protein, and allowing appropriate rest between workouts remain important parts of muscle recovery.
CBD Topicals After a Workout
You don't have to take CBD by mouth. CBD topicals offer another way to add cannabidiol to a fitness routine. These products are applied directly to the skin rather than swallowed.
Common options include:
- CBD creams
- CBD gels
- CBD lotions
- CBD balms
- CBD roll-ons
A CBD cream after a workout can be especially convenient if you prefer applying a product to specific areas instead of taking an oil, gummy, or capsule. Topicals can also be easy to keep in a gym bag and use as part of a post-workout routine.
Always follow the product directions, and avoid applying topical products to broken or irritated skin unless the label specifically says otherwise.
What Type of CBD Is Best for Workouts?
There's no single type of CBD that's best for every fitness routine. Each format has its own advantages.
CBD oil: Oils make it easy to see how much CBD you're using and adjust the serving based on the product directions.
CBD gummies: Gummies provide a convenient, pre-measured serving and are easy to take with you.
CBD capsules and softgels: These also provide a pre-measured serving and can fit easily alongside other daily supplements.
CBD topicals: Creams, gels, balms, and roll-ons are applied to the skin and can be convenient before or after exercise.
The best option depends on your preferences and how you want to include CBD in your routine.
How Much CBD Should You Take for Exercise?
There isn't a universally established CBD dosage for exercise. Products can vary considerably in concentration, serving size, formulation, and method of use. Your individual response to CBD may also be different from someone else's.
Instead of assuming there's one ideal amount for exercise, start by reading the directions for your specific product to avoid any potential side effects.
Check the amount of CBD per serving and whether the product contains other cannabinoids, including THC. With gummies, capsules, and softgels, the serving is usually pre-measured. Oils may offer more flexibility.
If you're new to CBD, take time to see how your body responds. If you take medications or have questions about using cannabidiol, speak with a healthcare professional.
Can Professional Athletes Use CBD?
CBD for athletes is an important topic, especially for people who participate in drug-tested sports.
CBD itself is excluded from the World Anti-Doping Agency's prohibited cannabinoid category. However, other cannabinoids, including THC, may be prohibited during competition. This creates an important concern for competitive athletes.
Full-spectrum CBD products can contain THC along with CBD and other naturally occurring cannabinoids. Even products marketed as THC-free should be carefully evaluated if you're subject to drug testing.
Competitive athletes should review the rules for their sport and look at a product's third-party laboratory results before using it.
Is It Safe to Work Out With CBD?
CBD is generally considered well tolerated, but individual responses can vary.
It's especially important to pay attention to products containing THC. THC can affect coordination, reaction time, judgment, and balance, which can create additional concerns during physical activity.
CBD and other cannabinoids can also interact with certain medications. If you haven't used a particular product before, consider learning how it affects you before using it around intense exercise.
Talk with a healthcare professional if you take prescription medications or have concerns about adding CBD to your fitness routine.
Don't Forget the Basics of Workout Recovery
CBD isn't a shortcut to better fitness. Your training plan and everyday habits still matter most. A well-rounded recovery routine should include proper hydration, balanced nutrition, enough protein and calories, quality sleep, and appropriate rest between workouts.
If you choose to use CBD, think of it as an addition to those habits rather than a replacement for them. Consistency in your training, nutrition, and recovery routine will play a much larger role in reaching your long-term fitness goals.
CBD and Exercise FAQs
Is CBD Good Before a Workout?
Some people include CBD in their pre-workout routine, but research hasn't established cannabidiol as a performance-enhancing supplement. Whether you use it before exercising depends on your preferences, goals, and product type.
Is CBD Better Before or After a Workout?
There's no established best time to use CBD around exercise. Some people prefer it before physical activity, while others find CBD after a workout easier to include in a recovery or evening routine.
Can You Use CBD Cream After a Workout?
Yes, CBD creams and other topical products can be applied after exercise according to their product directions. They're a convenient option for people who prefer topical CBD instead of oils, gummies, or capsules.
Does CBD Help With Muscle Recovery?
Researchers are studying CBD for muscle recovery, but current evidence is still limited and mixed. Proper nutrition, hydration, sleep, rest, and an appropriate training plan should remain the foundation of workout recovery.
Can Athletes Take CBD?
CBD itself is excluded from WADA's prohibited cannabinoid category, but other cannabinoids can be prohibited in competition. Athletes who undergo drug testing should check their sport's current rules and carefully review third-party lab results.
Sum It Up
So, should you use CBD before or after a workout? There's no single answer that works for everyone.
CBD oils, gummies, capsules, and topicals provide several ways to include cannabidiol in an active lifestyle. Some people prefer CBD before exercise, while others find that post-workout use fits more naturally into their recovery or nighttime routine.
Research into CBD for workouts and exercise recovery is continuing, but cannabidiol shouldn't be treated as a proven performance enhancer or replacement for healthy recovery habits.
If you want to add CBD to your fitness routine, choose a third-party tested product, follow the product directions, and consider when and how it fits best into your existing routine.
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The statements made regarding these products and the potential benefits of CBD have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure, or prevent any disease.
All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.
