CBD for muscle recovery: What the studies show
CBD has become a growing topic in health and wellness, especially in the context of recovery. People are turning to CBD and other cannabis-derived products for their potential benefits in managing muscle soreness and promoting post-workout care.
As a compound found in the cannabis plant, cannabidiol (CBD) has been studied for its ability to interact with the body in ways that may help improve recovery, especially when it comes to easing discomfort.
CBD has been gaining attention not only for its wellness potential, but for the science-backed evidence behind its effects. Understanding how CBD supports muscle recovery is key for those looking for natural ways to aid the body’s natural healing processes after physical activity.
How does muscle recovery work?
After intense physical activity, muscles can experience delayed onset muscle soreness (DOMS), which often peaks a day or two after exercise. This soreness is a sign of exercise-induced muscle damage — which is actually a natural part of building stronger muscle fibers, albeit a discomfort-inducing one.
When muscles are pushed to their limits during exercise, tiny tears in the muscle fibers occur, leading to the resulting soreness.
The recovery process is essential for repairing these tears, restoring muscle function and rebuilding stronger muscles in the process. This process relies on the body’s own anti-inflammatory responses, the presence of antioxidants, and adequate sleep.
Together, these help the body repair damaged muscle fibers and prepare for future workouts. Effective recovery strategies, including sleep and antioxidant interventions, help support the body’s ability to heal, easing feelings of soreness and preparing muscles for the next workout.
What is CBD?
CBD (cannabidiol) is one of many compounds known as cannabinoids, found naturally in the cannabis plant. These cannabinoids interact with the body’s endocannabinoid system (ECS), a network of receptors that helps regulate essential functions such as mood, sleep, and stress.
Unlike THC (tetrahydrocannabinol), another well-known cannabinoid, CBD does not produce a “high”. CBD simply interacts with the CB1 receptors in the brain, helping to bring relief without the intoxicating effects that usually come with THC use.
Instead, CBD works indirectly with the ECS by supporting the body's natural endocannabinoids, which interact with CB receptors found throughout the body. These receptors, including CB2 receptors located in muscles and the immune system, play a critical role in maintaining balance or homeostasis.
By interacting with these receptors, CBD may help the body respond to discomfort and tension. This potential makes CBD a popular choice for those looking to support their overall health and wellness, including muscle recovery and general physical health.
The endocannabinoid system: what’s its role in muscle recovery?
The endocannabinoid system (ECS) plays an important role in maintaining balance within the body, affecting everything from mood to immune response.
One of its primary roles is regulating the body’s response to physiological discomfort and stress, which are crucial factors in muscle recovery. When the body experiences muscle soreness or damage from exercise, the ECS activates to help restore balance and promote healing.
The ECS consists of cannabinoid receptors, primarily CB1 and CB2 receptors, which are found throughout the body, including in our muscles, joints, and immune cells. CBD and THC, the two most well-known cannabinoids from the cannabis plant, interact with these receptors, though in different ways.
THC directly binds to CB1 receptors, which are primarily found in the brain and nervous system, while CBD influences both CB1 and CB2 receptors indirectly. CB2 receptors are more common in the immune system, which means they play a larger role in regulating the immune response during muscle recovery.
By interacting with the ECS, CBD has the potential to support post-workout recovery. Some studies suggest that CBD may help soothe muscle discomfort — this may support the overall recovery process, allowing muscles to heal quickly and with less discomfort.*
For athletes and fitness enthusiasts, using CBD products, such as CBD oil, topical balms, or tinctures, may be an effective way to support the body's natural recovery mechanisms. Whether applied directly to sore muscles or taken as part of a wellness routine, CBD has shown potential in helping the body recover efficiently after intense physical activity.
How can CBD support muscle recovery?
One of the key ways CBD supports muscle recovery is by promoting relaxation and easing tension. Tension in the muscles, if left unchecked, can increase the risk of injury during physical activity.
CBD may help keep muscles relaxed and comfortable, which can be especially beneficial post-workout, as staying loose can prevent further strain and support overall recovery.
In this way, CBD contributes to a smoother recovery process by helping maintain flexibility and reducing the likelihood of additional muscle strain.
Another indirect way CBD supports recovery is through its potential effect on sleep. Adequate sleep is crucial for the body’s healing process, as much of the repair of muscle fibers happens during sleep. CBD has been studied for its ability to support healthy sleep habits, which can be especially beneficial for those experiencing post-workout discomfort.
By helping to support sleep quality, CBD may help ensure that the body gets the rest it needs to repair muscles and restore overall balance.*
Are there any risks to using CBD?
While CBD is generally considered safe for most people, there are some potential side effects to be aware of, especially when using it for muscle recovery.
Some individuals may experience fatigue, changes in appetite, or gastrointestinal issues. It’s important to pay attention to how your body reacts and consult with a healthcare provider, particularly if you're taking other medications or supplements, as CBD may interact with them.
Topical CBD products, such as lotions or balms, are less likely to cause side effects since they don’t absorb into the bloodstream. However, it’s still crucial to check the ingredient list to ensure you’re not allergic to any components in the product.
When using CBD for the first time, start with a low dose to gauge its effects and gradually increase as needed. Make sure to use only high-quality CBD products, as the market is flooded with options that vary in purity and efficacy.
It’s also important to consider the legal landscape. Though CBD derived from hemp is federally legal in the U.S., Cannabis sativa products are still subject to FDA regulations, and misconceptions about hemp plant products can cause confusion. Always ensure that the CBD you’re using complies with local laws and FDA guidelines.
What to look for in CBD products for recovery
When choosing CBD products for muscle recovery, it's important to consider the type of product, the CBD formulation, and the transparency of the brand. Different CBD products offer various benefits depending on how you intend to use them.
Types of CBD products
There are several CBD products designed to support muscle recovery, including topical CBD products like lotions and balms, CBD oil and tinctures, capsules, edibles, and CBD gummies.
Each type offers distinct benefits. For example, CBD gummies and capsules are easy to take on the go and provide a consistent serving size, making them convenient for those with busy lifestyles. CBD fas-acting oil tinctures are best used when placed under the tongue, providing quick everyday relief.
For more targeted, localized relief, topical CBD products like lotions and balms are excellent choices. They can be applied directly to sore muscles, interacting with cannabinoid receptors in the skin to ease discomfort in specific areas. This localized relief can be particularly useful for treating sore muscles after intense exercise.
When choosing between consumables and topicals, consider your overall wellness goals. Edibles and tinctures provide full-body support by helping with sleep and relaxation, while topicals are more focused on localized relief.
Full spectrum CBD
Full spectrum CBD products contain all the naturally occurring compounds found in the cannabis plant, including CBD, trace amounts of THC, other cannabinoids, and terpenes.
These additional compounds work together to create what’s known as the entourage effect, which enhances the overall effectiveness of CBD. The inclusion of multiple cannabinoids and terpenes may provide better support for muscle recovery by enhancing the soothing properties.
At Sunmed, we believe in the benefits of full spectrum CBD because it allows for a more holistic approach to wellness. When the various components of the hemp plant work in harmony, they can offer a more comprehensive range of potential benefits, helping with both muscle soreness and overall recovery.
Transparency
When choosing CBD products, it’s essential to prioritize transparency and safety. Look for brands that provide third-party testing to ensure the quality and purity of their products. This ensures that the CBD is free from harmful contaminants and contains the advertised amount of cannabinoids.
At Sunmed, we are committed to providing clean ingredients and ensuring that all of our products are tested by third-party labs guaranteeing the highest quality and safety. This level of transparency helps you make informed decisions and trust the products you're using in your everyday routine.
Consider personal preferences
Choosing the right CBD product often comes down to personal preference. Consider what fits best into your lifestyle, whether that’s a tincture for quick results or gummies for convenience. Taste, ease of use, and the method of intake can all influence your decision.
Take your time to explore different options and see which ones align with your wellness goals. Whether you’re focused on sleep support, relaxation, or targeted relief for sore muscles, there’s likely a CBD product that fits your needs.
When should you use CBD for muscle recovery?
CBD can be a useful tool in your workout routine, whether you're looking to reduce muscle soreness or improve sleep quality. The best time to use CBD often depends on your goals and how your body responds.
For instance, applying topical CBD products, like lotions or balms, after a workout can target sore muscles directly and promote relaxation. This localized approach works well for addressing exercise-induced muscle damage right after an intense session.
If you're aiming to improve sleep, taking CBD supplements such as CBD oil or gummies about 30 minutes before bed may help with relaxation, giving your body the rest it needs to recover overnight. For those interested in preventing muscle tension, some people choose to take CBD before working out to stay loose and flexible, which may reduce the risk of injury during exercise.
Experimenting with different CBD products and finding what works best for you is key. Start with a low dose, observe how your body feels, and adjust accordingly to support your overall well-being.
Whether used for muscle recovery, sleep support, or general wellness, CBD offers flexibility in supporting recovery and balance in your workout routine.
The bottom line
CBD has shown promising potential in supporting muscle recovery, reducing muscle soreness, and promoting overall well-being. Its ability to work with the body’s endocannabinoid system makes it a valuable addition to a post-workout routine.
Whether you’re using topicals for localized relief or CBD supplements for full-body support, the science-backed benefits of CBD are worth exploring.
Choosing high-quality CBD products, such as full spectrum options, ensures that you get the most from the entourage effect, enhancing the overall recovery process. As always, it’s a good idea to consult with a healthcare professional before adding any new supplements to your routine, especially if you’re taking other medications.
CBD products and find the perfect products to enhance your wellness journey, support muscle recovery, and boost overall well-being.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Delayed onset muscle soreness : treatment strategies and performance factors | PMC
The endocannabinoid system: Essential and mysterious | Harvard Health
Endocannabinoid Binding to the Cannabinoid Receptors: What Is Known and What Remains Unknown | PMC
Sleep and muscle recovery – Current concepts and empirical evidence | CISS Journal