Cannabis and Exercise Recovery: What the Latest Research Says

New York is an endurance city. Spring mornings in Prospect Park are thick with runners training for the Brooklyn Half, Pilates studios in Soho fill before sunrise, and the late-night CrossFit boxes in Long Island City pull a crowd that stretches from the financial district to the edge of Queens. It is a city that asks a lot of its bodies, and it is a city where legal cannabis is more widely available than at any point in its history. The intersection of the two is a question worth asking with care: what does the latest peer-reviewed research actually say about cannabis for exercise recovery?^[1]

The honest answer is that the science is still early, but it is also more interesting than most headlines suggest. Studies indicate that the endocannabinoid system, the same network cannabis interacts with, is also activated during physical activity. That biological overlap is why researchers have been steadily chipping away at the question for the last several years.^[2]

Why Exercise and Cannabis Share a Biological Pathway

Exercise is one of the most reliable ways to raise levels of anandamide, an endocannabinoid naturally produced by the body and sometimes called the "bliss molecule." That rise in anandamide is part of why hard training can produce the calm, centered feeling athletes describe after a long run or a heavy session. It binds to the same CB1 and CB2 receptors that cannabinoids from the plant also engage.^[2]

A 2025 narrative review published in Sports examined how cannabinoids and exercise overlap in their effects on inflammation, vascular function, and neuroplasticity. The reviewers concluded that the endocannabinoid system contributes to a healthy neural environment during and after training, and that plant-derived cannabinoids may interact with the same pathway in ways that are still being mapped.^[3] This does not mean cannabis is a replacement for recovery fundamentals like sleep, protein, and hydration. It does mean the plant is operating in territory the body already uses to regulate itself.

The 2025 Sydney Endurance Trial

The most rigorous recent data point comes from the University of Sydney. In a randomized, double-blind, placebo-controlled crossover trial published in Sports Medicine - Open in 2025, researchers tested 50 mg and 300 mg oral doses of CBD in 25 trained runners. The design was strong, with each participant serving as their own control across three separate sessions.^[4]

The findings were measured in both senses of the word. Neither CBD dose produced a significant effect on perceived exertion, pain during submaximal running, exercise enjoyment, or endurance performance at maximal intensity. CBD did not enhance running, but it also did not impair it. Early findings like these are useful for cutting through the marketing that often surrounds recovery products. Research suggests that acute CBD, at least at these doses and in this context, behaves more like a neutral compound during the workout itself than a performance aid.^[4]

What Elite Athletes Actually Report

Research conducted outside the lab tells a more textured story. A 2025 study in Frontiers in Nutrition surveyed 80 elite-level Canadian athletes and found that 38 percent had used CBD. Among those users, 93 percent agreed or strongly agreed that CBD improved their sleep, 90 percent reported better relaxation, and 77 percent reported reduced pain from training. Ninety-six percent considered CBD safe for use.^[5]

Survey data of this kind cannot prove a direct effect, since perceived benefits can be influenced by expectation, context, and pre-existing routines. Even so, the consistency across reported outcomes, especially sleep and stress, aligns with what scientists understand about the endocannabinoid system's role in recovery. Good sleep is arguably the most important physical recovery tool there is, and studies indicate cannabis may influence sleep architecture in several ways that remain under active investigation.

Muscle Soreness and the Anti-Inflammatory Question

Delayed onset muscle soreness, or DOMS, is what you feel two days after a long run or a new strength program. A 2023 pilot study published in the Journal of the International Society of Sports Nutrition tested a CBD and CBG beverage powder in a randomized, double-blind, placebo-controlled design for DOMS recovery. The study reported minimal adverse events and early signals around subjective recovery measures, though the sample was small and the authors framed the results as preliminary.^[6]

Topical CBD products have been tested as well. A 2024 randomized controlled pilot in Medicine & Science in Sports & Exercise found that a topical CBD application did not meaningfully reduce muscle soreness or improve performance compared with placebo.^[7] Together, these findings suggest that delivery method, dose, and cannabinoid ratio all matter, and that no single recovery claim should be treated as settled.

The more established anti-inflammatory story in cannabis involves a specific terpene, beta-caryophyllene. Caryophyllene interacts directly with CB2 receptors in the body and has shown anti-inflammatory activity in preclinical work. It is one reason the entourage effect between cannabinoids and terpenes is relevant to how consumers evaluate flower rather than just reading the THC percentage off a label.

What the Research Does Not Support

Cannabis is not a substitute for the basics that actually drive recovery. Training volume, sleep duration, nutrition, hydration, and stress management do the heavy lifting. The evidence does not support claims that cannabis speeds up tissue repair, reduces injury risk, or improves raw athletic output. Early findings show narrow, often subjective benefits clustered around sleep, relaxation, and the perception of soreness rather than measurable performance gains.

Anyone subject to anti-doping testing should be especially careful. THC and most other cannabinoids are still prohibited in competition by the World Anti-Doping Agency, and contamination risk has been documented even in CBD-labeled products. If testing is a factor, the safer choice is to consult the relevant governing body before experimenting.

Thinking About Flower for Recovery

For New Yorkers using cannabis as part of a considered evening routine rather than a performance tool, flower with specific terpene profiles is a reasonable place to start. Strains rich in caryophyllene, myrcene, and linalool are often associated with calming effects that dovetail with sleep and stress reduction. Moderate THC percentages tend to produce more comfortable experiences than very high-THC flower, particularly for consumers pairing cannabis with training recovery rather than a social session.

Pairing a measured routine with the latest research on cannabis and sleep is a useful way to build a recovery habit that respects the science rather than overreaching past it. A single small inhalation an hour or two before bed, on a training day that already includes proper fuel and hydration, is a very different proposition than using cannabis as a substitute for fundamentals.

The Bottom Line

Cannabis and exercise share biological territory, and a growing body of research is beginning to define where that overlap is useful, where it is neutral, and where it is oversold. Early findings from 2025 and 2026 suggest that CBD is unlikely to enhance endurance performance in the moment, that many athletes report real-world benefits in sleep and stress, and that terpene-rich flower is more interesting than a THC percentage in isolation. Studies indicate the honest frame is this: cannabis may be a thoughtful addition to a recovery routine for some consumers, not a shortcut around the routine itself.

At Greenline, we publish detailed terpene and cannabinoid information on every batch in our New York lineup. Whether you are training for a half marathon or just trying to sleep better after a long week at your desk, the goal is the same, which is to help you choose with clarity. Browse our strain menu or find a licensed dispensary that carries Greenline flower near you.

Frequently Asked Questions

Does cannabis help with exercise recovery?

Research suggests cannabis may play a role in the post-workout experience by interacting with the endocannabinoid system, which is already active during and after exercise. Survey data from elite athletes shows most users report better sleep, relaxation, and reduced training pain. Randomized controlled trials remain limited, so the evidence is promising but not conclusive.

What does the 2025 CBD endurance exercise study show?

A 2025 randomized, double-blind, placebo-controlled crossover trial from the University of Sydney, published in Sports Medicine - Open, tested 50 mg and 300 mg doses of CBD in 25 trained runners. Neither dose significantly influenced perceived exertion, pain, enjoyment, or endurance performance during running. The findings suggest acute CBD does not enhance or impair performance at these doses.

Why do athletes use cannabis for recovery?

A 2025 survey of elite Canadian athletes, published in Frontiers in Nutrition, found that 93 percent of CBD users reported improved sleep, 90 percent reported better relaxation, and 77 percent reported reduced pain from training. Athletes typically cite sleep, stress, and soreness management as their reasons for trying cannabis products.

Is cannabis banned for athletes?

The World Anti-Doping Agency does not ban CBD, but THC and most other cannabinoids remain prohibited in competition for WADA-tested athletes. Recreational consumers and non-tested athletes face no such restrictions. Anyone subject to testing should consult their governing body before using any cannabis product, as contamination risk is a documented concern.

Which strains may support exercise recovery?

Strains rich in caryophyllene, myrcene, and linalool are often associated with relaxation, reduced stress, and sleep support, which are three pillars of physical recovery. Indica-leaning or balanced hybrids with moderate THC percentages are popular choices for evening recovery routines. Always check the Certificate of Analysis for terpene content rather than relying on the indica or sativa label alone.

References

1. Office of Cannabis Management. 2025 Annual Report. New York State Office of Cannabis Management. 2025. cannabis.ny.gov
2. Charytoniuk T, Zywno H, Konstantynowicz-Nowicka K, et al. The Endocannabinoid System and Physical Exercise. International Journal of Molecular Sciences. 2023;24(3):2229. PMC9916354
3. Ekpruke CD, Silveyra P, Hoffman JR. Considering the Effects of Cannabinoids and Exercise on the Brain: A Narrative Review. Sports. 2025;13(9):320. doi:10.3390/sports13090320
4. Sahinovic A, Irwin C, Doohan PT, et al. The Acute Effects of Cannabidiol on Physiological and Subjective Responses to Endurance Exercise: A Dose-Ranging Randomised Controlled Crossover Trial. Sports Medicine - Open. 2025;11:85. doi:10.1186/s40798-025-00895-w
5. Caird R, Belley-Cote E, Laframboise-Otto J, et al. Cannabidiol use among elite-level Canadian athletes: the pursuit of improved sleep, pain relief, and enhanced recovery. Frontiers in Nutrition. 2025;12:1711773. doi:10.3389/fnut.2025.1711773
6. Isenmann E, Veit S, Starke L, et al. A randomized, double-blind, placebo-controlled, repeated-dose pilot study of a CBD- and CBG-based beverage powder to support recovery from delayed onset muscle soreness. Journal of the International Society of Sports Nutrition. 2023;20(1):2280113. doi:10.1080/15502783.2023.2280113
7. Crossland BW, Rigby BR, Duplanty AA, et al. Topical Cannabidiol Application May Not Attenuate Muscle Soreness or Improve Performance: A Randomized, Double-Blinded, Placebo-Controlled Pilot Study. International Journal of Exercise Science. 2024;17(3):942-955. PubMed:38980809