Boost your Recovery with Coffee & CBD
Whether you’re just starting a new fitness journey, a seasoned fitness enthusiast, or someone who’s just trying to manage the stress of daily life, finding effective ways to recover is essential to keep progressing toward your goals. While there are several effective protocols available, some of them, like booking a massage or taking a cold plunge, can be impractical.
Here are TWO recovery hacks that you don’t have to plan!
The Role of Cannabis in Exercise Recovery
The use of cannabidiol (CBD) among athletes is becoming extensive and frequent. Cannabinoids are considered the second most commonly used substance among contact sports athletes (McDuff et al., 2019).
CBD seems to have anti-inflammatory, neuroprotective, analgesic, anxiolytic, and pain-relieving properties which can be potential mediators of recovery in athletes during regular training and competition.
The effects of CBD on physiological and cognitive functions are mediated by the endocannabinoid system, which has regulatory functions to maintain homeostasis (VanDolah et al., 2019). This system plays a role in various physiological and mental functions, including feelings of happiness and calmness, especially during exercise (Carek et al., 2011).
Endocannabinoids like anandamide and 2-arachidonyol (2AG) activate cannabinoid receptors known as CB1 and CB2. These receptors are responsible for effects like appetite suppression, reducing inflammation, and easing anxiety, similar to what exercise does. CBD works by slowing down the breakdown and absorption of endocannabinoids like anandamide, leading to increased binding of these molecules to their receptors.
A recent study sought to delve into this intriguing intersection between cannabis use and exercise recovery habits. The study surveyed 111 participants who were regular cannabis users and engaged in exercise activities. An overwhelming majority, comprising 93% of the respondents, expressed that CBD usage contributed positively to their exercise recovery.
These findings shed light on the perceived benefits of cannabis in enhancing post-exercise recovery, potentially opening avenues for further research in this domain.
Coffee & CBD
COFFEE: Fuel Your Recovery
Drinking coffee ☕ after exercise can help athletes recover faster by increasing muscle glycogen stacking. A recent study found that caffeine, when consumed with carbohydrates (yum!), is responsible for higher rates of post-exercise muscle glycogen stacking in well-trained athletes after the depletion of glycogen that follows exercise. Additionally, caffeine also increases fatty acid oxidation, suggesting that drinking coffee might help burn body fat.
CBD: Anti-inflammatory Potential Effects
Cannabidiols have anti-inflammatory, neuroprotective, analgesic, anxiolytic, and pain-relieving properties, which can be potential mediators of recovery in athletes during regular training and competition.
CBD has shown its potential to treat and manage pain in diseases and pain disorders, and based on this evidence, CBD seems to have a potential effect on treating swelling and preventing soreness after strenuous exercise.
Combining CBD intake with other recovery protocols, like drinking coffee, could promote the recovery of physical performance and reduce accumulated fatigue.
Stay tuned for updates as researchers continue to uncover the potential of cannabis for fitness and wellness.
5 Effective Ways to Use CBD Coffee To Elevate Your Workout
Coffee and CBD offer numerous benefits, so to optimize their potential is important to use them thoughtfully. Here are some tips to make the most of their potential:
💊 Dosage: To boost exercise performance, aim for a cup of coffee with an optimal caffeine dosage, ideally between 3 and 6 mg/kg of body mass. For most of us, this is a medium-sized Americano ☕.
🕐 Timing Matters: Consume your CBD coffee about 60 minutes before your run for maximum effectiveness, aligning with the peak plasma levels of caffeine in the body to fully leverage its benefits during your workout.
🥑 Pair with Nutrient-Rich Foods: Enhance the bioavailability and absorption of your CBD coffee by pairing it with healthy fats like walnuts, ghee, hempseed, coconut, salmon, or avocado. This combination not only improves absorption but also provides sustained energy levels throughout your run.
🏃♂️ Post-Run Recharge: Consider enjoying a second cup of CBD coffee after your run to aid in post-workout recovery. This additional dose can accelerate muscle glycogen replenishment, particularly when combined with carbohydrates.
✨ CBD’s Prolonged Effect: CBD extends the effects of caffeine while smoothing out its peak, ensuring a longer-lasting positive impact from your CBD coffee well beyond your run. You can see in the graph that CBD Coffee has a longer-lasting effect and a reduced crash.
Final Thoughts…
Quality Matters: Choose high-quality coffee beans and reputable CBD products to ensure you’re getting the best results. Shop our CBD coffee.
Water-soluble CBD. Water-soluble CBD isolate is more bioavailable—and thus requires smaller doses—than whole-plant CBD oil.
Consult a Professional: If you have any medical conditions or concerns, it’s a good idea to consult a healthcare professional before adding CBD to your routine.
References
Rodrigues Loureiro, L. M., Neto, S., Molina, G. E., Amato, A. A., Arruda, S. F., & Gonçalves Reis, C. E. (2021). Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Nutrients, 13(10). https://doi.org/10.3390/nu13103335
Rojas-Valverde, D. (2021). Potential Role of Cannabidiol on Sports Recovery: A Narrative Review. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.722550
American Physiological Society (2008). Post-exercise Caffeine Help Muscles Refuel
Pinzone, A.G., Erb, E.K., Humm, S.M. et al. Cannabis use for exercise recovery in trained individuals: a survey study. J Cannabis Res 5, 32 (2023). https://doi.org/10.1186/s42238-023-00198-5
Martins, G. L., Limongi França Guilherme, J. P., & Boiko Ferreira, L. H. (2020). Caffeine and Exercise Performance: Possible Directions for Definitive Findings. Frontiers in Sports and Active Living, 2. https://doi.org/10.3389/fspor.2020.574854