To be perfectly blunt (pun intended), there hasn’t been much research on cannabis and exercise. That being said, there is a growing body of evidence that cannabis is not only effective at treating chronic pain, it may also be a more effective and safer alternative to highly addictive and potentially lethal opioids. Moreover, more and more athletes are coming out of the perennial cannabis closet claiming cannabis helps aid their recovery and enhances their performance.
We’ve put together this guide to help demystify cannabis and exercise and the potential benefits of incorporating cannabis into your workout routine.
Less is More: Microdosing Cannabis Can Help Improve Your Focus
If you plan on combining cannabis and exercise, consider micro-dosing. Micro-dosing can you give you the benefits of cannabis without the “high.” Many cannabis users seem to be obsessed with THC potency. However, consuming the highest level of THC you possibly can isn’t necessarily the best idea as you lose many of the benefits.
First, higher THC comes at the expense of other cannabinoids and terpenes. The more THC, the less you get of other beneficial cannabinoids and terpenes that may be beneficial to your workout routine.
Second, THC has biphasic effects, meaning low and high doses can have opposing effects. For example, while low THC may help you with focus, too much THC may distract you.
Many athletes report that when they consume low, precision-dosed amounts of THC, they feel their mind is focused and relaxed. When they’re in this state, they claim negative thinking, anxiety, and perceived limitations disappear. They set goals and challenges that seem easier to achieve.
How do you microdose? The key to micro-dosing is to find the lowest effective dose. As they say, “start low and go slow.” You may want to start as low as 2.5 mg and work up from there in 2.5 mg increments (until you find your optimal dose).
3 Reasons to Consider Adding Cannabis to Your Workout
Cannabis Can Speed Muscle Recovery
THC and CBD, the two most prominent cannabinoids, as well as other minor cannabinoids, can aid pain relief and recovery. These cannabinoids are analgesic (pain relieving) and anti-inflammatory. And, they’re safer than opioids or Nonsteroidal Anti-Inflammatory Drugs (NSAIDs).
Opioids are, of course, highly addictive and potentially lethal. They can also cause constipation, drowsiness, nausea, and vomiting. Likewise, NSAIDs have been associated with numerous side effects and risks including constipation, dizziness, diarrhea, drowsiness, headaches, upset stomach, nausea, and vomiting.
To aid your workout recovery, you can use capsules or tinctures. You may find even better relief by adding THC and CBD-infused topical balms that you can be applied directly to the affected areas.
Cannabis Can Make Workouts Less Boring
Let’s be honest. Working out isn’t always the most exciting activity. Treadmills, ellipticals, machines, and free-weights can get boring. It’s hard keeping the thought — “when will this be over?” — at bay. Microdosing cannabis before your workout can help you maintain your focus while making your workout more interesting. Try a small puff of a 1:1 CBD to THC vape before your workout, and you’ll be clear-headed and focused. Durban Poison, despite being super high in THC, is also a popular pre-workout strain as it consistently produces a clear-headed, focused high with plenty of energy!
Cannabis Can Prevent Nausea
Who hasn’t experienced a bout of nausea after an intense run or workout? Fortunately, many cannabis strains are known for their anti-nausea properties. If you’re feeling nauseous after your workout, don’t hesitate to grab your vape to temper a sour or anxious stomach. A good strain will help ease these feelings so you can focus on rest and recovery rather than worrying about puking your guts out!
How to Incorporate Cannabis Into Your Workout Routine
Not sure where to start or how to combine cannabis and exercise? Here are a few easy ways to get started:
Use Energetic Strains to Give Yourself a Pre-Workout Pick-Up
Before you start your workout, microdose your favorite energy-boosting strain. (In the next section, we’ll share some of our favorite high-energy strains.) Generally, vaping is your best bet as this form of delivery is fast-acting. Avoid smoking cannabis, as it can impede your workout and isn’t the best method for improving your cardiovascular health. Stick to hybrids and sativa-dominant strains that are known for boosting energy and motivation.
Use Edibles for Sleep and Recovery
After an intense workout, getting to sleep or staying asleep can seem like a daunting task. While vapes are fast-acting, the effects are shorter lasting than those of orally consumed products like edibles. When you ingest edibles, your liver converts the THC to 11-Hydroxy-THC (11-OH-THC), a more potent form of THC.
Edibles can help you stay asleep while promoting recovery. A word of caution: don’t overdo it. If you consume too much THC, you can actually feel a bit of a cannabis hangover. While the “hangover” isn’t nearly as bad as what you’ll feel after drinking, you’ll feel somnolence and drowsiness, which obviously isn’t good for maintaining a reliable workout routine.
Use CBD and THC-Infused Topicals to Treat Aches and Pains
Topicals are great! You can apply topicals directly to the muscles and joints that are most affected by aches and pains. You won’t get a high from topicals, and the relief can soothe even the most stubborn aches and pains.
The cannabinoids in topicals can ease pain, reduce inflammation, and reduce soreness while accelerating recovery. Consider stretching after you apply a balm for an added recovery boost. You may want to incorporate a foam roller to work out knots in your back too.
You can find balms with THC, CBD, or both. Many people report that topicals with both CBD and THC are the most effective, likely due to a synergistic effect from using these two cannabinoids that are often called the Yin and Yang of cannabinoids.
Best Strains for Energy and Focus
Below is a list of strains that are known for boosting energy and focus, making them ideal strains to incorporate into your workout routine.
Keep in mind, however, that the benefits and effects associated with these strains are reported by users. The statements shouldn’t be considered claims as they haven’t been evaluated by the Food and Drug Administration (FDA), nor have their efficacy been confirmed by FDA-approved research. None of these strains are intended to diagnose, treat, cure or prevent any disease. And before using any cannabis-based products, you should first consult your healthcare provider.
With that disclaimer out of the way, here’s our list of favorites:
Durban Poison
Sativa
THC: 13% – 17% (occasionally tests higher than 20%)
CBD: Less than .25%
Durban Poison is in a class of its own. Hailing from the port city of Durban in South Africa, Durban is one of the few sativa landrace strains that you can consistently find at many dispensaries.
Landrace strains haven’t been crossbred. They’re one of the few types of strains that can be accurately characterized as pure sativa or indica. Durban is known to many as the “espresso of cannabis.” Expect a clear-headed, uplifting high, making it ideal to consume prior to your workout.
Effects:
- Boosts energy
- Uplifting
- Promotes focus
- Moderate euphoria
Therapeutic:
- Eases depression
- Eases stress and anxiety
- Reduces fatigue
- Lessens pain
- Relieves headaches
Flavors:
- Earthy
- Pine
- Sweet and spicy
- Fruity including citrus
Harlequin
Hybrid
THC: 4% – 7%
CBD: 8% – 16%
A 75/25 sativa-dominant hybrid, Harlequin achieves an incredible balance of THC and CBD that produces very mild psychotropic effects while giving you an energy and mood boost. You’ll likely feel a weightless, almost floating sensation that makes you ready to take on any workout.
Many users report it helps keep them focused while keeping pain at bay. With a 5:2 CBD to THC ratio, Harlequin’s CBD content counteracts any potential anxiety that THC can cause while amplifying energy-boosting and pain-killing properties.
Effects:
- Promotes relaxation
- Boosts focus
- Elevates mood
- Boosts Energy
Therapeutic:
- Relieves pain
- Lessens stress and anxiety
- Eases depression
- Lessens fatigue
- Reduces inflammation
Flavors:
- Earthy
- Sweet
- Woody
- Mango
- Oak
- Herbal
Green Crack
Sativa-Dominant
THC: 15% – 25%
CBD: Less than .5%
Admittedly, Green Crack is a horrible name. You can thank Snoop Dogg for the name. With a name like Green Crack, you wouldn’t expect a strain that is so therapeutically versatile, but it’s actually an incredible strain!
Green Crack is known for producing a stimulating high. You’ll find yourself humming with energy and focus, ready to tackle any workout! Green Crack is a great strain for daytime use.
Effects:
- Boosts energy
- Elevates mood
- Boosts focus
- Euphoric
Therapeutic:
- May help with depression
- Eases stress and anxiety
- Relieves headaches
- Relieves pain
Flavors:
- Earthy
- Citrus
- Sweet
- Tangy
- Fruity
- Mango
Jack Herer
Sativa-Dominant
THC: 20%+
CBN: Less than 1%
Jack Herer, eponymously named after the famed cannabis activist, is a popular fatigue-fighting, energy-boosting sativa-dominant strain that’s known to produce a cerebral high coupled with creativity and an elevated mood. You’ll be able to maintain focus on your workout while achieving a great workout.
Effects:
- Boosts mood
- Promotes energy
- Uplifting
- Boosts focus
- Euphoric
Therapeutic
- Eases stress and anxiety
- Relieves pain
- Boosts appetite
- Lessens fatigue
Flavors
- Earthy
- Pine
- Citrus
- Spicy
- Woody
Sour Diesel
Sativa-Dominant
THC: 25%+
CBD: 0.5% – 2%
A fast-acting 90% sativa-dominant strain, Sour D. (as it’s commonly called) is one of the best strains to fight fatigue. While this legendary strain’s THC content can be sky-high, it still produces a remarkably clear-headed and invigorating high that makes it ideal for motivation and alertness. Sour D. is also popular among medical cannabis patients. It’s the perfect strain to give your afternoon workouts a pick-up.
Effects:
- Boosts mood
- Energetic
- Euphoric
Therapeutic:
- Eases stress and anxiety
- Alleviates depression
- Treats fatigue
- Relieves pain
- Relieves headaches
Flavors:
- Diesel
- Sour
- Earthy
- Pungent
- Oak
Best Strains for Recovery
Cannatonic
Hybrid
THC: Up to ≈6%
CBD: 6-17%
With its near-perfect balance of THC and CBD, Cannatonic has become one of the most popular therapeutic strains. You can use it to treat all kinds of pain (including muscle spasms) while accelerating recovery from intense workouts. The effects are commonly described as uplifting and mildly euphoric.
Effects
- Promotes relaxation
- Uplifting and mood-boosting
- Boosts energy and focus
Therapeutic Benefits
- Relieves stress
- Relieves pain
- Eases depression
- Fights inflammation
- Treats headaches and migraines
Flavors:
- Wood
- Oak
- Citrus
- Earthy
GSC (Formerly Girl Scout Cookies)
Hybrid
THC: Up to 28%
CBD: Less than 1%
GSC is a hybrid with notoriously high THC content. While it’s not recommended for daytime use, it’s an excellent strain to treat aches and pains. Fans of the strain also claim it helps them beat anxiety, stress, and even depression. Expect a time-bending body high with plenty of euphoria. You don’t need much of this strain to appreciate its effects. In fact, the adage “less is more” is good advice when using this strain.
Effects
- Boosts mood
- Highly euphoric
- Promotes relaxation
- Boosts appetite
Therapeutic
- Reduces stress and anxiety
- Relieves depression
- Relieves pain
- Anti-nausea
Flavors:
- Sweet
- Citrus
- Menthol
- Floral
- Earthy
ACDC
Hybrid
THC: Less than 1%
CBD: Up to 20%
If you’re looking for a high-CBD strain without much THC, ACDC may be the strain for you. The ratio of CBD to THC is usually around 20:1. A 1:1 sativa/indica hybrid, the CBD content is incredibly high in ACDC, regularly clocking in as high as 20% CBD. ACDC is popular among users to relieve pain and anxiety without any psychotropic effects.
Effects:
- Relaxing
- Promotes intense focus
- Boosts mood and energy
Therapeutic:
- Eases stress and anxiety
- Fights depression
- Anti-inflammatory
- Counters fatigue
Flavors:
- Herbal
- Sweet and spicy
- Citrus including lemon and orange
- Earthy
- Pine
Blue Dream
Sativa-Dominant
THC: 17% – 24%
CBD: 1% – 2%
Blue Dream is not only one of the most popular strains to relieve pain, it regularly ranks as one of the top 5 most popular strains among all users. You’ll feel moderate euphoria and invigorating cerebral effects that will help your pain melt away. A versatile strain, Blue Dream is suitable for daytime and nighttime use.
Effects:
- Boosts mood
- Euphoric
- Uplifting
- Boosts creativity
Therapeutic:
- Eases generalized pain and neuropathic pain
- Treats headaches and migraines
- Anti-inflammatory
- Eases stress
- Fights fatigue
Flavors:
- Earthy
- Berries
- Blueberry pie
- Fruity
- Mango
- Vanilla
Granddaddy Purple
Indica-dominant
THC: 20% – 25%+
CBD: Less than 1%
This indica-dominant strain is known for its high THC levels that can reach 25% or more. Granddaddy Purple is great for fighting insomnia and treating pain. You’ll feel both a head and body high with this strain that is intensely euphoric and relaxing. In fact, for some, it may be too relaxing, as its commonly associated with the “couch-lock” effects that are characteristic of many indica-dominant strains.
Effects:
- Promotes relaxation
- Couch-lock
- Stimulates appetite
- Intense euphoria
- Boosts appetite
Therapeutic:
- Combats chronic pain and muscle spasms
- Eases stress
- Staves off depression
- Treats low appetite
Flavors:
- Fruity
- Grape
- Pungent
- Berry
- Sweet
OG Kush
Indica-dominant
THC: 19% – 24%
CBN: Less than 1%
OG Kush is one of the most legendary strains. While it’s considered by most to be an indica-dominant strain, it’s genetics aren’t well-known and many cannabis enthusiasts claim it’s actually a sativa-dominant. Either way, it’s a great strain, especially for treating pain and accelerating recovery from intense workouts or athletic competitions. It’s also known to be powerfully euphoric, with an uncanny ability to crush stress and anxiety (for most users). The effects can be characterized as powerfully cerebral. For those who are sensitive to THC’s effects, you might want to avoid OG Kush.
Effects:
- Relaxing
- Boosts mood
- Intensely euphoric
- Makes you sleepy
Therapeutic:
- Fights insomnia
- Reduces stress and anxiety
- Relieves pain
- Anti-inflammatory
- Boosts appetite
Flavors:
- Sour lemon and citrus
- Pungent
- Woody
- Pine
- Spicy
Cannabis and Exercise: Closing Thoughts
As you probably know, thanks to years of cannabis prohibition, we’re still in the infancy of research on cannabis and exercise and we still need more high-quality scientific research to conclusively demonstrate the performance-enhancing and recovery benefits of cannabis. Nonetheless, thanks to more and more athletes who are willing to share their experiences with cannabis, the stereotype of the “lazy stoner” is quickly disappearing.
If you’ve been using cannabis to boost your cannabis and exercise routine, let us know how it’s helped you. Meanwhile, you can find many of the strains and products mentioned in this article at your local Have a Heart dispensary.
Check out our Dispensary Locator to find a Have a Heart location near you where you can source the best performance and recovery enhancing cannabis products.
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