CBD and Exercise: Pre-Workout, Post-Workout and What the Evidence Says

Last updated: October 2026.

If you train regularly, you have probably seen CBD marketed to athletes, from pre-workout drinks to recovery balms. But what does CBD actually do, if anything, for exercise? This guide looks at the evidence, explains how CBD differs from typical pre-workout supplements, covers the anti-doping rules, and shows how active people fit CBD into their routines sensibly.

The short answer

• CBD is not a stimulant and there is no evidence it improves performance.
• Anti-doping: CBD is not on the WADA list, but THC and other cannabinoids are.
• Many active people use CBD as part of a general routine or a CBD cream after training.
• The basics of fuelling, sleep and recovery matter far more than any supplement.

What is in a typical pre-workout?

Most pre-workout supplements are built around stimulants, mainly caffeine, often at high doses, plus ingredients such as beta-alanine (which causes a tingling feeling), citrulline, creatine and B vitamins. They are designed to make you feel alert and energised. CBD is very different: it is not a stimulant and does not give you an energy boost.

	Typical pre-workout	CBD
Main purpose	Alertness and energy	General wellbeing routine
Stimulant?	Yes, usually caffeine	No
Evidence for performance	Caffeine and creatine have good evidence	None
Common side effects	Jitters, racing heart, poor sleep	Tiredness, dry mouth in some people

What does the research say about CBD and exercise?

Research on CBD in active people is at an early stage. A small number of studies have looked at CBD and markers of muscle soreness or recovery after exercise, with mixed and mostly inconclusive results. There is no good evidence that CBD improves strength, endurance or speed. CBD supplements cannot make performance or recovery claims.

Anti-doping rules

In 2018 the World Anti-Doping Agency (WADA) removed CBD from its list of prohibited substances. However, THC and all other cannabinoids remain prohibited in competition. Many CBD products contain traces of THC, which could lead to a positive test, especially with regular use.

If you compete at a level where you may be tested, including GAA, rugby, athletics and other sports with anti-doping programmes, choose a THC-free product confirmed by a lab report, keep a copy of the report, and check with your governing body or Sport Ireland if you are unsure.

How active people use CBD

• As a daily routine: a few drops of CBD oil at the same time each day, often in the evening.
• After training: massaging a CBD Muscle & Joint Cream into the legs, back or shoulders as part of a cool-down.
• On the go: gummies or capsules in the gym bag.

These are routines people choose, not proven performance aids.

Should you take CBD before training?

There is no evidence it helps, and a small number of people feel drowsy after CBD, which is the opposite of what you want before a hard session. If you want to take CBD, many people prefer the evening. Try it on a rest day first to see how it affects you.

A sample training-day routine

Time	What
Morning	Breakfast with protein; water; usual CBD if you take it in the morning
2 hours before training	Balanced snack, e.g. banana and yoghurt, or toast with peanut butter
Warm-up	10 minutes of easy movement and mobility
Training	Your session; sip water
Cool-down	5 to 10 minutes of easy movement and stretching; CBD cream if you like
Within 2 hours	A meal with protein and carbohydrates
Evening	Wind-down routine; usual CBD if you take it in the evening; consistent bedtime

Post-workout: where a CBD cream fits

Many people enjoy a short massage after training, and a cream makes that easier. Our Muscle & Joint Cream contains 1000mg of CBD and 500mg of CBG and is made for use on unbroken skin. It is a cosmetic, not a treatment, so if you have pain that lasts more than a couple of weeks, or a suspected injury, see a physiotherapist or your GP.

Caffeine: the pre-workout ingredient with the best evidence

If you want a pre-workout boost, caffeine is the ingredient with the strongest evidence for improving performance. A coffee about 45 to 60 minutes before training is a simple option. Many commercial pre-workouts contain much higher doses, sometimes 300mg or more per serving, which can cause jitters, a racing heart and poor sleep, especially if you train in the evening. Check labels, count caffeine from all sources, and avoid high doses if you are sensitive or have a heart condition.

Rest and recovery days

Progress happens when your body recovers between sessions. Plan at least one or two easier days a week, prioritise sleep, and listen to signs of overtraining, such as constant tiredness, poor sleep, irritability or a drop in performance.

The basics that make the biggest difference

• Fuel: a balanced snack 1 to 3 hours before training, and protein and carbohydrates afterwards.
• Hydration: drink regularly through the day, more in hot weather or long sessions.
• Sleep: 7 to 9 hours is when much of your adaptation happens.
• Progression: increase load gradually and include rest days.
• Warm up and cool down every session.

Choosing a CBD product as an athlete

• An independent lab report for the batch, showing no detectable THC.
• A clear CBD amount in mg per serving.
• A real company with an Irish or EU address.
• No performance or medical claims on the label or website.
• Keep a copy of the lab report if you are subject to testing.

Common mistakes

• Trying a new supplement on competition day.
• Stacking several stimulant products without counting total caffeine.
• Training hard in the evening on a high-caffeine pre-workout, then struggling to sleep.
• Relying on supplements instead of fuelling, sleep and sensible progression.
• Using products without lab reports when you are subject to anti-doping rules.

Safety

Speak to your GP or pharmacist before taking CBD if you take any medication. CBD is not recommended during pregnancy or breastfeeding, or for anyone under 18. If you use stimulant pre-workouts, follow the label and avoid them if you have a heart condition or high blood pressure. Do not drive if CBD makes you drowsy.

Frequently asked questions

Can CBD be used as a pre-workout?

CBD is not a stimulant and there is no evidence it improves exercise performance. Some people take it as part of their general daily routine; others prefer a CBD cream after training.

Is CBD banned in sport?

CBD was removed from the World Anti-Doping Agency prohibited list in 2018, but THC and all other cannabinoids remain prohibited in competition. Choose THC-free products if you are tested.

Can I mix CBD with my pre-workout supplement?

Many pre-workouts contain high doses of caffeine and other stimulants. There is little research on combining them with CBD. If you take medication or have a heart condition, check with your GP first.

Should I take CBD before or after training?

There is no evidence that timing around training matters. Many people take CBD at a consistent time each day, often in the evening, and use a cream after exercise.

Will CBD make me tired before a workout?

A small number of people feel drowsy after CBD. If that is you, avoid it before training and take it in the evening instead.

Is CBD cream good after the gym?

Some people like to include a CBD cream in a massage routine after training. It is a cosmetic product and cannot claim to treat injuries.

What is the best pre-workout fuel?

A balanced snack with carbohydrates and some protein 1 to 3 hours before training, and enough fluid, suits most people.

Can I take CBD on rest days?

Yes. If you take CBD as part of your routine, keeping it consistent every day makes it easier to judge.

Does CBD affect muscle growth?

There is no evidence that CBD affects muscle growth. Training, protein intake and sleep are what matter.

Can I take CBD with creatine?

There is no known interaction between CBD and creatine, but there is little research on combinations. Check with your pharmacist if you take any medication.

Is CBD useful for runners?

There is no evidence it improves running performance. Some runners include a CBD cream in their post-run routine or take CBD as part of a general daily routine.

Can CBD help me sleep after evening training?

CBD cannot claim to treat sleep problems. After evening training, a cool-down, a meal, avoiding late caffeine and a consistent wind-down routine are the most helpful steps.

Do professional athletes use CBD?

Some athletes have spoken publicly about using CBD as part of their routine, but individual experiences are not evidence, and athletes must still avoid THC.

Can I use CBD cream before a session?

You can, but most people prefer it afterwards as part of a cool-down. Wash your hands afterwards so the cream does not affect your grip.

Disclaimer: CBD is sold as a food supplement. It is not intended to diagnose, treat, cure or prevent any disease and is not a substitute for medical advice. Always consult a healthcare professional before starting a new supplement, especially if you take medication, are pregnant or breastfeeding.