Nelson, the city we’re based in, is a pretty outdoorsy place. Much of Kootenay and BC culture in general focuses on things like hiking, skiing, sports, health and fitness, etc. Even if you’re not into that sort of thing, there’s no denying how important exercise is for our bodies and health.

With physical activity being such a hot topic, we wanted to put a different spin on it: what’s the deal with CBD and exercise? Since CBD is becoming more popular to pair with workouts and exercise, we thought we should talk about it – what we know, what we don’t know, and everything in between.

For this post, we’ve also taken some time to chat with Terese Bowors, a Cannabis Wellness Coach from Nelson, BC, and a premium napper, biohacker, listener, spiritual seeker, public speaker and cannabis lover. After many years of success with cannabis, Terese completed her Cannabis Coaching Certificate through the Cannabis Coaching Institute and graduated in Feb 2021; as well as completed the Professional Interpener Certificate and Cannabis Consultant Training through the Trichome Institute.

Terese is also on the Board of Directors with EduCanNation, a Cannabis Education Not-for-Profit Organization. EduCanNation is a collaboration of Cannabis Educators across Canada whose mission is to provide the highest standard of responsible cannabis education for consumers and health practitioners. You can find more information about Terese on her website, Facebook, Facebook group, Instagram, or reach out to her by email at info@terese.ca.

We appreciate her taking the time to sit down and chat with us.

The ECS

Before we get into too much of the science, we need to understand the endocannabinoid system (ECS) and how CBD, and cannabis more generally, interacts with our bodies.

The ECS is a series of receptors and transmitters that help to keep our bodies in homeostasis, or balance. Put simply, when a neurotransmitter (a chemical produced by the body), locks into a receptor, our body is then able to feed off these chemicals and produce results. The ECS contributes to everything from our sleep cycles to managing pain, mood, appetite, memory, stress, and immune responses. When processes start acting up, the ECS works to return us back to our baseline.

There are two main receptor sites in the ECS, called CB1 and CB2. CB1 receptors are largely found in the brain and nervous system. They’re associated with promoting feelings of calm through a chemical called anandamide. CB1 receptors are also linked with decreasing pain, anxiety, and inflammation. CB2 receptors are found primarily in organs associated with the immune system. These receptors also may be linked with inflammation.

When it comes to workout recovery, as we talk about more later, these anti-inflammatory and pain relieving properties are particularly of note.

CBD interacts with the ECS in a multitude of ways. Basically, when our body struggles to regulate itself, CBD may be able to interact with the receptors in the ECS in order to provide us with the boost we need to return to homeostasis.

Cannabis and Athletic Performance

As with many things CBD related, the science is still pretty new. There’s a lot we don’t know yet, which can make it challenging to get a straight answer about anything. CBD and exercise is no exception to this.

When it comes to improving athletic performance, things are pretty murky. Currently, CBD still hasn’t made it onto the World Anti-Doping Agency’s list of prohibited substances, though THC and other related cannabinoids have. This study found that CBD can potentially alter some key physiological and psychological responses in aerobic exercise without impairing performance. Additionally, this research review found that while CBD may have the potential to aid with a bunch of physiological, biochemical, and psychological effects that could benefit athletes, evidence is mostly preliminary and sometimes inconsistent.

When it comes to cannabis more widely, however, this research review found that THC use, while potentially inhibiting symptoms of asthma, may decrease work-load and strength. This study found that while chronic cannabis consumption may have the potential to help with things like pain reduction, it calls for further research and long-term studies before we can say anything substantial.

CBD and Recovery

Whether or not CBD is able to improve athletic performance, it is known to potentially help with other things that may be able to positively impact a workout experience. For example, one thing that’s spoken about frequently is CBD’s potential anti-inflammatory and pain management qualities. Since workouts and exercise of any kind can lead to soreness and muscle inflammation, CBD may have the potential to aid in post-workout recovery, as discussed in this study. However, the author also notes significant ‘gaps in knowledge’ when it comes to the impact that CBD has on sports performance.

“Post exercise,” Terese said, “Using salves and topicals on soreness, or oils afterwards can help with inflammation or pain that happened.”

On another note, sleep also happens to be when a lot of our tissue repair processes take place, so getting a better sleep can possibly help with muscle recovery. CBD may be able to help people fall sleep faster and stay asleep longer.

Additionally, CBD is known for its potential to help mitigate and manage effects of anxiety. While the science is still new and emerging, CBD may be able to help our minds and bodies feel a little more relaxed and settled. Especially if you’re new to the gym or find yourself getting stressed at the thought of exercise (like me), CBD may help you settle into yourself and your new routine a little easier.

A Matter of Full Spectrum

Another important thing to understand is how the unique chemical makeup of the CBD you’re consuming may also have an impact on its effects. Although the science is still new, cannabinoids, terpenes, and flavonoids are said to work together in what’s called the entourage effect. Put simply, this means that when all these components are present, they’re able to produce an effect greater than the sum of their individual parts. This is one reason why we at Lofi prefer Full Spectrum CBD.

Some of the supporting compounds commonly found within Full or Broad Spectrum CBD  that may be able to help post-workout recovery include:

• THC: Mostly interact with CB1 receptors, which may help decrease pain, anxiety, and inflammation
• CBN: Possible sleep support
• CBC: may be linked to TRPV1 and TRPA receptors, which are associated with pain management
• Myrcene: research suggests that it has anti-aging, antioxidant, anti-inflammatory, anti-anxiety, and pain-relieving properties
• Limonene: research suggests it has anti-inflammatory, antioxidant, and anti-stress properties
• Linalool: research suggests it has anti-anxiety, anti-inflammatory, and antioxidant
• Caryophyllene: studies suggest it may have anti-inflammation properties
• Cannflavin: possibly has a greater anti-inflammatory effect than aspirin and full of antioxidants
• Quercetin: may also have anti-inflammatory properties

One thing Terese made sure to specify is how important Full Spectrum CBD is, and how vital even small amounts of THC are to the overall effects you’re going to be getting:

“Focusing on THC or CBD – we need to understand the role they play together. CBD without THC can’t necessarily access the CB1 and CB2 receptors as effectively. THC binds really well [to these receptors] while CBD doesn’t. If there isn’t any THC in that receptor, the CBD necessarily won’t bind well. THC can lead to more relaxation and less tension, while CBD can help with motivation and getting things done. It doesn’t have to be a lot, but we do need that pairing.”

However, as noted above, THC is included in the World Anti-Doping Agency’s list of prohibited substances, so if you’re planning on entering any competitions, Broad Spectrum or Isolate might have to do. Even then, there’s no guarantee that Broad Spectrum or Isolate won’t trigger a positive drug test. When it comes to your own personal workouts, however, things are definitely a bit more flexible.

Setting Yourself up for Success

When it comes to setting yourself and your workout up for success, Terese had more tips to share with us:

“I really encourage people to plan ahead of time. Get things ready before you consume your cannabis. Especially with THC, taking your dose first can distract you, decrease motivation, or cause unnecessary interruptions. By planning ahead and setting yourself up for success (packing your workout bag, getting your gym clothes on, etc.), can help put you in the mindset for working out first, and then the cannabis can later aid in that intention. Having that all ready before you consume on your walk from the parking lot to the gym can really help.”

Other things that can help set your workout up for success include sticking to a routine, getting proper nutrition, set clear goals, prioritize warm up activities, and finding ways to make your workouts a little more fun than they otherwise would be.

TL;DR

The science we have right now suggests that CBD may have the potential to aid with workout recovery through its anti-inflammation properties. It may also have the potential to help with sleep, anxiety reduction, and muscle recovery. However, we still have a ways to go before we understand how it impacts athletic performance. Thanks again to Terese and her contributions to this post.