Don’t know when to take CBD oil for workouts? Our team can help! Read on to find out now. According to the experts at Holistic Herb CBD boasts many health benefits — but how do they pair with exercise? Does taking CBD oil as a pre-workout make sense?
Should You Take CBD Oil Before or After a Workout?
Home » Blog » Should You Take CBD Oil Before or After a Workout?
CBD is an ally to athletes, helping them push harder during workouts and recover quicker after meeting their goals.
Once you understand the beautiful relationship between CBD and exercise , it is then time to start adding it to your routine. But is it better to take CBD oil before or after you exercise?
The short answer is that CBD oil is effective both before and after workouts. Before your workout, it can help to boost your energy and relax your muscles. Afterward, it can help soothe post-exercise inflammation.
Whether to take CBD oil before or after workout to experience its best effects for your specific body depends on your exercise challenges and goals. In this short guide, we’ll go over your options.
- CBD can help boost performance during a workout, then soothe post-exercise inflammation after one is completed.
- When you should take CBD oil for working out largely depends on the issues you’re facing throughout your fitness journey.
- Many athletes use CBD topicals to target specific areas that experience soreness after a long workout.
Assessing Your Workout Challenges
What keeps you from achieving your personal best during your workouts? Typically, there’s a range of issues that can keep you from meeting your full potential at the gym-or even getting there in the first place.
So, which set of these challenges best describe your fitness obstacles?
- I feel low-energy before my workouts
- I skip warming up or warming up takes longer than I want it too
- I start to feel sore before I reach my goal
- I have pre-event or pre-workout jitters
- I experience muscle soreness, burning, and discomfort after my workouts
- My long muscle recovery time keeps me from hitting the gym again as soon as I want to
- My physical discomfort impacts my sleep and energy levels
If the statements in Set A describe your issues to a T, you could benefit from taking CBD oil before your workouts. If those in Set B are closer to your experience, CBD oil could lend a helping hand as you recover. Whether you prefer a CBD tincture, a CBD capsule , or a daily CBD gummy , there are many ways to get your daily CBD oil dosage before gym time.
Do all of these statements apply to you? You’re not alone!
Many people benefit from incorporating CBD into their pre- and post-workout rituals and routines to help support muscle recovery. Next, we’ll take a closer look at how and why CBD can benefit you before and after you hit the gym.
Taking CBD Before a Workout
To get in a serious workout, you need to be in the right mindset and at the right physical energy level. If you’re looking for that extra edge before you get going, taking CBD oil beforehand could potentially help.
Let’s take a look at the problems we outlined above under Set A.
A CBD dietary supplement can potentially help with the following issues:
- Low energy – Some people drink coffee before a workout to get revved up. However, there are potential drawbacks like dehydration and a post-caffeine crash! In contrast, a CBD dietary supplement can support your body holistically, leading to increased energy throughout the day.
- Warming up – You know it’s helpful to stretch and warm-up before your workout. What causes sore muscles in the first place? In many cases, tension plays a significant role. CBD is thought to help reduce muscular tension and support healthy blood flow, which can reduce the time it takes to get warmed up before your workout.
- Delaying soreness – Sometimes, you’re only a few minutes into a workout when your body starts to protest. It’s important to listen to those signals. However, CBD for athletes can potentially help delay their onset. How? CBD helps the body return to its baseline state (homeostasis). With your internal systems communicating well, your body may not react so strongly to the first signs of stress and fatigue. That way, you can get in more reps or more seconds of your workout.
- Reducing pre-workout jitters – Some athletes are worried about achieving their personal best during a particular training session. Others simply want to avoid looking unpracticed on a new weight machine. If stress keeps you from achieving your goals, CBD for your pre-workout routine could potentially help soothe your nerves.
How to Use CBD Before Your Workout
After reading through these potential benefits, you might be eager to start using CBD as part of your pump-up routine.
To that end, consider trying out one of the following techniques:
- 1-2 hours before your workout, drink a smoothie of fruits, greens, protein, and CBD oil. This can ensure you have the fuel you need to get going. You should start to experience the beneficial effects of CBD oil during your workout.
- Just before warming up, take CBD oil sublingually. While many people prefer to chew (gummies) or drink their CBD (oil), holding it under your tongue is the fastest way to feel its effects. Simply hold your CBD oil under your tongue for thirty seconds, then swallow any remaining liquid.
While CBD oil is a highly effective way to consume CBD, there are some potential drawbacks. If you’d prefer a more discreet, non-liquid option, consider the following:
- CBD capsules – Take one hour before working out
- CBD gummies – Take 1-2 hours before working out
CBD After Exercise
In other cases, the issue isn’t completing your workout-it’s going too hard!
Testing your personal limits is an essential part of growth. At the same time, excessive burning, stiffness, and discomfort after exercise can actually hinder your progress. When you’re tired and sore, it’s that much harder to meet your goals the next time around.
If you’re determined to push through the physical unease, it can have other negative results as you begin to rely on compensatory muscles.
Have you been looking for a way to recover faster?
In most cases, rest, hydration, and property nutrition are key to recovery. However, CBD could also help accelerate the timeline to relief.
CBD is thought to help with the following issues:
- Post-exercise inflammation – What causes soreness and burning? Modern science suggests that post-exercise inflammation plays a significant role. When we work out, we create microscopic tears across our muscles. The body perceives these tears as injuries and mounts an immune system response to hasten repair. The only problem is the resulting discomfort. By reducing inflammation, CBD can help the body heal itself with less discomfort.
- Tension – When one muscle is exhausted or sore, the others around it can stiffen up, acting like a protective shield. However, the overall stiffness can reduce your mobility and even lead to injury. CBD can help your whole body relax and recover.
- Response to discomfort – As we’ve noted, CBD can help your body return to its baseline state more quickly. In particular, it can help your Endocannabinoid System
(ECS) function better, letting your body know when more resources are needed and when it’s okay to calm down. This holistic support can help reduce your feeling of distress and discomfort.
How to Use CBD Post-Workout
CBD oil can be a great post-workout ally. Many people find that post-exercise inflammation sets in between twelve and thirty-six hours after they’ve worked out.
CBD oil helps you get ahead of the curve by addressing post-exercise inflammation before it reaches its peak. To that end, try out the following ideas:
- CBD oil self-massage – After a day of vigorous exercise, it can be incredibly soothing to give yourself a massage. Communicate love and care to the affected muscles, moisturize your skin, and experience the soothing effects of CBD all at once!
- CBD oil when issues arise – As we’ve discussed, CBD oil can take effect quickly when consumed sublingually. Just be sure to take it as soon as the first sign of post-exercise soreness arises, rather than waiting for a peak of your symptoms.
Besides CBD oil, numerous other products can support your holistic health.
For example, a CBD Bath Bomb can help you unwind your muscles and achieve full relaxation. We recommend getting in the tub before bed! In contrast, CBD Sports Cream is useful any time, day or night.
Apply it wherever you’re experiencing soreness.
CBD for Holistic Health
So far, we’ve discussed the benefits of taking CBD just before or after your workouts, and whenever specific issues arise. However, another option is taking a CBD supplement daily.
As we’ve noted, CBD has the potential to support your overall health in terms of:
- Maintaining homeostasis
- Stress response
- Energy levels
- Sensations of discomfort
- Post-exercise inflammation
Besides these benefits, it can also help to improve your sleep cycles.
It goes without saying that sleep plays an important role in your overall health. Our bodies conduct important repair work as we sleep. Likewise, getting enough shut-eye ensures we have adequate energy to conquer each day.
Many people find that taking CBD as a daily supplement leads to increased vitality over time. Of course, you can always take a dose of CBD oil daily and double up with gummies, sports creams, or other CBD products for any specific symptoms that arise throughout your fitness journey.
Choosing Your CBD Product
Now that you know when to take CBD , the only step left is choosing the right product. As you shop for CBD products, look for high-quality products from naturally derived ingredients. Fantastic options for athletes include:
- Full-Spectrum CBD – This type of CBD contains other cannabinoids found in the hemp plant including CBG, CBN, and THC. In line with legal requirements, hemp-derived CBD contains little to no THC and does not have psychoactive effects.
- CBD isolate – Some people find that pure CBD provides a sufficient boost without the presence of other cannabinoids. CBD isolate is another potent option.
Finding the best CBD product for you is important to experience its benefits in full. Whether you opt for CBD capsules, topical CBD, CBD tincture, there are numerous ways to consume and enjoy CBD.
Boost Your Performance With Resilience CBD
Whether you are looking for ways to ease soreness, support immunity, or boost athletic performance, CBD is a great product, offering many health benefits. At Resilience CBD, we formulate products with athletes’ needs in mind. Reaching your goals and surpassing your personal limits requires mental and physical strength. And CBD’s soothing properties can help provide the support you need to rest, recover, and thrive in your fitness routine.
Shop our line of CBD oils for daily use and explore our CBD topicals for targeting post-exercise inflammation. After all, we’re called Resilience for a reason.
Written by: Michael Tatz | Linkedin
Michael Tatz is the Co-Founder of Resilience CBD, and a passionate leader in the health & fitness world helping others rise to and crush their wildest goals. A former Division 1 college wrestler, Army Officer, and investment manager at Goldman Sachs, he has pushed his body and mind to the limits on the mats, dressed in camo, and in the boardroom.
Today, he spends his time leading Resilience CBD to develop the absolute best recovery products for athletes everywhere. Resilience was founded after CBD personally impacted Michael’s life, and the brand was built to partner with everyday athletes in pursuit of conquering their most difficult challenges, rebounding after their toughest performances, and rising to their goals that once seemed impossible.
How CBD Could Affect Your Workout
From pre-workout to protein powders, we’re always looking for products to upgrade our exercise regimes – but when it comes to CBD, it’s still early days. Having only been legal in the UK since 2018, studies around its effects are ongoing, and there hasn’t yet been enough time to conduct in-depth research about long-term use.
That said, initial indications are promising, with anecdotal evidence linking CBD to better sleep, reduced anxiety and muscle relaxation – all of which sound pretty great after a long run or heavy weights session. So we asked an expert what we do know so far about the connection between CBD and exercise, to help you make an informed choice when it comes to trying it for yourself.
How might CBD impact performance?
There are a couple of fundamental reasons why CBD could be beneficial for exercise – and as with most movement, it all starts with mobility. ‘Pre-clinical animal model studies have looked at the treatment of arthritis with CBD,’ says Liam McGreevy, director at premium CBD brand Holistic Herb. ‘They found that oral and topical CBD may help to reduce inflammation and promote repair in joints, so it’s reasonable to expect that CBD could be beneficial for joint mobility.’
‘CBD can also improve blood flow and subsequent oxygen supply, and removal of waste,’ he adds. ‘This reduces blood pressure, which can improve stress and anxiety.’ This means there could be mental benefits here, as well as the physical perks, which may help with getting into the zone ahead of a big race or competition and help you to focus on hitting your PB.
Can you use CBD for workout recovery?
Topical CBD creams can be effective in treating pain and inflammation in specific areas such as joints or muscles, and may be useful for reducing DOMS (delayed onset muscle soreness). On a broader scale, CBD is also thought to support better sleep, which is crucial for your body in many ways, but particularly to boost recovery from physical stress. McGreevy notes that this snooze-related advantage seems to be dose-dependent, so it’s important to find the right level for your needs.
‘You can also use CBD oil drops, sprays or capsules to aid recovery, but whichever option you choose, it’s better to choose a product with improved bioavailability, which helps to ensure the maximum amount of CBD makes it to the bloodstream and is delivered around the body,’ he explains. Holistic Herb’s line has total bioavailability, with over 15 times more of the active CBD in its products being fully absorbed compared to many other products on the market.
Should you take CBD before or after your workout?
This is really a personal choice, as there are benefits to both options. ‘Before your workout, CBD may help maximise performance by reducing stress, improving oxygen delivery, reducing inflammation and pain signalling, and promoting mobility,’ McGreevy says. ‘Post-workout, it could help to improve muscle recovery, reduce muscle and joint inflammation, and improve sleep recovery.’
If you want quick results before hitting the gym, look for products designed to be held under the tongue, as these can be delivered faster through the sublingual blood vessels. Products that are ingested will take longer to reach the bloodstream via the stomach and liver, and are more suited to a longer-term, but more sustained delivery.
Is there anyone who shouldn’t be using CBD to support their workouts?
‘Care should be taken when using other medication, as interaction with the enzymes in the liver may slow their breakdown and release,’ McGreevy warns. ‘It is also advised that you don’t use CBD while pregnant or breastfeeding, as its impact on the development of the foetus and baby is not yet understood.’
‘It takes time to find an effective dose, and while there is strong pre-clinical evidence for its effect on blood pressure, stress and anxiety, and inflammatory response, it may be that CBD does not provide effective pain relief for some,’ McGreevy adds. Check with a doctor if you have any concerns around your CBD use, and follow recommended dosage guidelines to see if it can make a difference for you.
CBD As a Pre-Workout Supplement: Does It Help?
At first glance, it seems like a better idea to take CBD oil after a workout. After all, scientists say that it helps relieve pain, reduce inflammation, anxiety, and whatnot. So why should you take CBD before a workout? Is there a point in doing so?
Many athletes all over the world have included a CBD tincture in their warm-up routine. According to a recent study, this may help you reach your workout goals faster.
Even though sportspeople use CBD for enhanced exercise performance, there are still many questions as to how exactly this compound improves a workout routine.
Let’s look at the potential benefits of using CBD as a pre-workout.
CBD As A Pre-Workout
CBD oil affects workouts in several ways. Here’s how you can use it to boost your exercise routine.
CBD As A Sleeping Aid
If you’re the type who works out in the morning — as opposed to the evening birds — then you know just how important a good night’s rest is to your daily workout plan.
It is harder to smash your daily goals when you already woke up exhausted. Maybe you even slept in a weird position and now your muscles ache. Using CBD oil before you go to bed enhances your sleep time. It’s less tossing and turning, and more sweet dreams.
During sleep, your brain function is reduced. Your body can focus squarely on recovery and the building of cells. You’ve heard your parents say you grow in your sleep. It is true. You gather gains while you are asleep.
Studies have shown that ingesting the oil a few minutes before bedtime reduces REM sleep, and encourages NREM sleep. This helps your body rest properly and recover from the day’s activity. A sound sleep will help you wake up on the right side of the bed, energized for the day’s workout.
CBD For Stress and Anxiety
Stress and anxiety are major causes of poor exercise. Many exercise reps require coordination and balance, and anxiety ruins that. When your body is under stress, because it hasn’t been able to recover properly — or because it needs time to adapt to those workouts — you spend more energy and get worse results.
Stressed muscles increase soreness and pain — yielding almost no actual workout gains. The deadly pair, stress, and anxiety, are both physical and psychological. This impacts the natural balance of your body. In response, you can’t work out properly because your body feels “off”.
That’s where CBD comes in. Cannabidiol intensifies workouts by reducing symptoms of anxiety and helping your body feel at ease. It is capable of relieving the tension and pent-up stress stored between your shoulders, back, and neck. This helps your movements become more fluid but precise, and your workout time worth the while.
CBD For Focus and Endurance
Focus and endurance are two keys to a successful workout session. If you aren’t stretching your limits while you exercise, you may be hindering your progress. In this manner, exercise isn’t just good for your muscles, it also teaches you lessons on discipline and perseverance. It’s about more than just looking good.
As CBD relaxes your body so that it can work better, it also enhances brain performance. In particular, CBD improves energy and focus, even memory and cognitive functions. As an athlete, the number one rule is this; do not take your eyes off the ball. If you’re still hung up on the past, it’s hard to move forward.
CBD oil will help clear the clutter in your head, making it possible for you to give it your best from the first whistle.
The oil also helps you hold out this heightened cerebral function. Instead of a concentration span or optimal playtime of 10 minutes, you find yourself doing more, for even longer periods. Your vision stays clear, and you can make swifter, more accurate moves while you’re on the court.
How Does CBD React With Other Pre Workout Supplements?
The use of CBD in sports is still a topic of debate. The number of people interested in its benefits doesn’t match the research that has been done on its properties.
As a result, many questions remain unanswered.
Like any other supplement, CBD could react with other substances, leading to overdose, underdose, or hypersensitivity reactions. Although no glaring research has been done on the contraindications of CBD, it can cause the following side effects:
- Reduced blood pressure
- Dry mouth
Now that we have outlined the possible side effects of CBD, we can see that certain groups of medications should not be co-administered with cannabis.
CBD competes with the majority of pharmaceuticals in the liver, causing unwanted interactions, such as too high or too low concentrations of the drug in the liver. As a result, the user may not experience any effects at all — or suffer from toxicity.
If you take any medication that may interact with CBD, consult your doctor to establish the right amount of CBD intake and routine for both substances.
Is CBD Safe To Take Pre Workout?
The World Health Organisation (WHO) identifies CBD as relatively safe for consumption. It can be readily combined with supplements containing vitamins, creatinine, amino acids, caffeine, and beta-alanine. Supplements with similar side effects as CBD should be avoided e.g., Melatonin which may worsen drowsiness.
That aside, combining the following supplements with CBD may result in extreme drowsiness. This doesn’t occur in a huge percentage of the population, but it’s a risk that shouldn’t be ignored.
- Jamaican dogwood
Using Different Kinds of CBD Preworkout
What forms of CBD are best suited as a pre-workout? Here are a few options:
CBD Capsules and Edibles
CBD capsules and edibles take an oral route, meaning they need to be metabolized by the digestive system before they can make it to the bloodstream. Therefore, it takes longer for them to kick in (up to 2 hours). On the other hand, they have a longer-lasting time and provide a fixed dose in each serving.
These premium CBD capsules online can be bought as either traditional pills or soft gels. For edibles, the choice is much broader, including gummies, honey sticks, chocolate, protein bars, and drinks.
CBD Tinctures Before Workout
CBD oil is a liquid extract that comes in glass bottles with a dropper attached to them. You take it under the tongue and hold it there for up to 60 seconds before swallowing. This way, CBD avoids the liver and absorbs through tiny capillaries in your mouth; as a result, the effects are noticeable after 15-30 minutes, lasting up to 6 hours. It’s one of the most bioavailable methods, combining dosage precision with ease of use.
CBD tinctures can also be added to your morning coffee or your favorite smoothie blend.
CBD Vapes Before Workout
Vaporization is the fastest and most effective way to deliver CBD to your system. CBD gets absorbed through the lung tissue in the form of vapor, ensuring almost instantaneous effects. CBD vapes also offer the highest bioavailability of all consumption methods, meaning you’re getting the most out of your CBD dose.
You can choose from products like CBD E-liquid, vape pens, and dry hemp flowers. Depending on the product type, you’ll need a dry herb vaporizer or a special vape pen for concentrates. The learning curve is a bit more difficult than with other formats, but it’s worth trying.
CBD topicals are a broad category covering products like creams, lotions, balms, and ointments. They have a localized effect due to their interaction with the skin’s endocannabinoid receptors. If you need to warm yourself up before a workout, using high-quality CBD topical cream products can prepare your muscles for exercise. However, topicals are better suited for a post-workout routine to help with sore spots on the body. Their absorption rate and onset vary depending on the formula, but usually, it takes between 20–40 minutes to experience the benefits.
CBD can make your workout better and more intense if you use it the right way. A little CBD just before bedtime, or a little CBD when you wake up can make the whole difference, not just in your workout routine, but in the whole day.
With more clinical research being done on the benefits of CBD for athletes, we may soon expect more formulations dedicated specifically to sportspeople.
Do you use CBD as a pre-workout? Does it work? Let us know in the comments below.
- ALL, W. O. F. S. O., & All, S. How do CBD and Melatonin interact to help you sleep better? What you need to know Jul 23, 2020| CBD, Melatonin, Sleeptime Gummies, Sleepy-Time, Uncategorized.
- Spinella, T. C., Stewart, S. H., Naugler, J., Yakovenko, I., & Barrett, S. P. (2021). Evaluating cannabidiol (CBD) expectancy effects on acute stress and anxiety in healthy adults: a randomized crossover study. Psychopharmacology, 1-13.
- Batalla, A., Bos, J., Postma, A., & Bossong, M. G. (2020). The impact of cannabidiol on human brain function: a systematic review. Frontiers in pharmacology, 11.
- Machado Bergamaschi, M., Helena Costa Queiroz, R., Waldo Zuardi, A., & Crippa, A. S. (2011). Safety and side effects of cannabidiol, a Cannabis sativa constituent. Current drug safety, 6(4), 237-249.
Nina created CFAH.org following the birth of her second child. She was a science and math teacher for 6 years prior to becoming a parent — teaching in schools in White Plains, New York and later in Paterson, New Jersey.