Cannabidiol (CBD) has recently emerged as a popular supplement among athletes looking to enhance recovery and performance.
Key facts about CBD:
- CBD is a natural compound extracted from cannabis/hemp plants
- It does not cause psychoactive effects like THC
- CBD interacts with the body’s endocannabinoid system to produce potential benefits
- Athletes use CBD hoping to improve sleep, reduce inflammation/pain, and regulate mood
Source: Front Pharmacol. 2023
With the growing interest in CBD, more research is needed on its effects and efficacy for athletes.
What is CBD and How Does it Work in the Body?
CBD, short for cannabidiol, is one of over 100 chemical compounds known as cannabinoids found in the cannabis plant.
Unlike the famous cannabinoid THC, CBD does not have psychoactive effects.
CBD interacts with the body’s endocannabinoid system, which regulates various processes like pain, mood, inflammation, and sleep.
The endocannabinoid system has two main receptor types that CBD can target:
- CB1 receptors located in the central nervous system
- CB2 receptors located in the peripheral nervous system
CBD can inhibit the breakdown of the body’s own endocannabinoids, like anandamide and 2-AG, allowing them to remain active longer and prolong their effects.
CBD may also influence other receptors like serotonin, TRPV1, and adenosine receptors.
Through these interactions, CBD can potentially produce several beneficial effects including:
- Anxiolytic (anti-anxiety)
- Analgesic (pain-relieving)
- Anti-inflammatory
- Antidepressant
- Sleep aid
These effects make CBD appealing to athletes looking to improve recovery.
But how exactly could CBD impact athlete performance and recovery?
CBD for Better Sleep Quality
Proper sleep is crucial for athlete recovery, as sleep is the period when muscle repair and tissue growth occurs. CBD may improve sleep in a few key ways:
- Increasing adenosine signaling in the brain which promotes sleepiness
- Interacting with GABA receptors which can induce relaxation and sleep
- Alleviating anxiety and stress which disrupt sleep
By better regulating sleep-wake cycles and deepening sleep, CBD could help athletes fall asleep faster after training sessions and obtain higher quality sleep.
A well-rested athlete can train harder and recover faster.
CBD to Reduce Inflammation and Oxidative Stress
Intense training creates inflammation and oxidative stress, as muscles experience microtears and the body utilizes more oxygen.
While some inflammation is necessary for muscle repair and growth, excessive levels can hamper recovery.
CBD may control inflammation through several mechanisms:
- Activating CB1 and CB2 receptors which regulate cytokine release
- Reducing cytokine and cortisol levels directly
- Enhancing release of anti-inflammatory resolvins like lipoxin A4
The anti-inflammatory effects of CBD could accelerate the muscle repair process after workouts.
Less residual inflammation enables muscles to recover faster.
CBD to Alleviate Workout Pain and Soreness
Another common effect of hard training is next-day muscle soreness and pain from microtears in muscle fibers.
While CBD’s pain-relieving mechanisms aren’t fully understood, it likely involves:
- Inhibiting pain signal transmission
- Interacting with TRPV1 and serotonin receptors
- Releasing endorphins that regulate pain perception
CBD applied topically could provide localized pain relief, while oral CBD may reduce overall pain sensitivity.
By speeding relief from muscle soreness, CBD may get athletes back in the game quicker.
CBD to Regulate Mood and Reduce Stress
Training intensely places both physical and mental demands on athletes.
CBD may help regulate mood by:
- Boosting anandamide levels which are associated with feelings of wellbeing
- Activating 5-HT1A serotonin receptors involved in mood regulation
- Reducing cortisol and dampening the body’s stress response
Relieving training-related stress and anxiety allows athletes to focus mentally and emotionally for competition.
CBD could support overall well-being.
Considerations for Athlete Use of CBD
While early research is promising, there are several factors athletes should consider when using CBD:
- Safety – Avoid products with THC or other ingredients banned by drug testing organizations like WADA.
- Dosing – Optimal CBD doses are still unknown and likely vary between individuals.
- Legality – CBD legality depends on local laws, so athletes should check their home country/state regulations.
- Quality – Seek out reputable brands that provide independent testing results to verify purity and potency.
- Timing – Effects likely differ based on whether CBD is taken acutely before/after training vs long-term daily use.
- Combined effects – More research is needed on how CBD interacts with other supplements, medications, and recovery modalities.
Further Research Still Needed on CBD for Athlete Performance
Despite growing usage among athletes, there are still many open questions regarding CBD that require further scientific study:
- Chronic training effects – Does long-term CBD supplementation enhance training adaptations like strength and endurance?
- Dosing – What are the optimal CBD doses for different athletes based on factors like sex, fitness level, and sport demands?
- Timing – When should CBD be taken relative to training sessions for maximum benefit?
- Mechanisms – What are the precise molecular pathways and receptors involved in CBD’s effects on muscle, mood, sleep, etc?
- Safety – What are the long-term health effects of consistent CBD usage by athletes?
- Comparisons – How does CBD compare to other analgesics, anti-inflammatories, sleep aids, etc for athlete recovery?
Robust placebo-controlled trials are needed to better understand the performance-related effects of CBD in athletes under diverse conditions.
CBD Worth Considering in Athletes
In summary, CBD interacts with the endocannabinoid system and has demonstrated properties that could potentially promote athlete recovery and performance.
Reported benefits include better sleep quality, less inflammation, improved mood, and faster pain relief.
These effects could help athletes train harder, bounce back quicker, and feel mentally sharper.
However, many questions remain regarding appropriate usage, safety, mechanisms, and efficacy that require further targeted research.
While not a magic bullet, CBD is an intriguing supplement that may provide exercise and recovery support for some athletes.
Those interested should carefully consider quality, legal status, dosing, and personal factors when exploring CBD.
References
- Study: Cannabidiol in sports: insights on how CBD could improve performance and recovery
- Authors: Daniel Rojas-Valverde & Andrea Fallas-Campos (2023)
