Athletes today most commonly use five categories: CBD topicals (balms, creams, roll-ons), oral CBD (oils/tinctures, capsules, gummies), sleep-focused CBD blends, recovery bath products, and—more cautiously—THC/CBD ratio products used away from competition. Because anti-doping status matters, the baseline rule is simple: CBD itself is permitted by the World Anti-Doping Agency (WADA), but all other cannabinoids—including THC—are prohibited in-competition. That makes contamination a real risk if products aren’t rigorously vetted.
What’s Popular—and What the Science Says
1. CBD Topicals for Localized Soreness
CBD balms and creams are ubiquitous in locker rooms for targeted discomfort around joints or muscle groups after heavy sessions. The evidence remains mixed: a 2023 randomized study found topical CBD did not meaningfully attenuate delayed-onset muscle soreness or restore strength; a 2025 pilot reached similar conclusions. The takeaway: topicals may help some users anecdotally, but trial data so far are not robust for DOMS.
2. Oral CBD for Sleep, Stress, and Perceived Recovery
Oral formats (softgels, oils, gummies) are popular in the evening to support sleep continuity and pre-sleep anxiety, indirect drivers of recovery quality. A 2023 narrative review on CBD in sport highlights potential benefits for sleep and stress modulation, while a 2024 systematic review across healthy/active populations suggests promise but calls for better-designed trials and dosing clarity. Practically, athletes report subjective improvements in relax-and-recover routines, but expectations should stay conservative until larger sport-specific RCTs land.
3. Sleep-Targeted CBD Blends
Some products pair CBD with ingredients like magnesium, L-theanine, or melatonin to nudge sleep onset and continuity. Because CBD appears generally well tolerated, these blends are widely used; still, athletes should watch for interactions and stick to third-party tested products. CBD’s favorable safety profile is supported by multiple global health reviews.
4. Recovery Baths and Soaks
CBD bath soaks and salts are common for late-block relaxation. Direct physiologic evidence is sparse, but the utility here may be behavioral: warm immersion plus a consistent bedtime routine can reduce arousal and support sleep. Given limited data on transdermal absorption in this context, these products should be viewed as ritual aids rather than primary recovery agents.
5. THC/CBD Ratio Products—Only with Care
Outside of in-competition windows and within local laws, some athletes report using low-dose THC with CBD for pain or sleep. This is high risk for anyone in testing pools because THC remains prohibited in-competition and trace amounts linger. Even products marketed as “THC-free” have triggered positives due to mislabeling or cross-contamination.
Quality, Certification, and Risk Management
Two realities define this category: (1) labeling errors are common; (2) athletes are strictly liable for what’s in their sample. If supplements are used, USADA recommends choosing products certified by NSF Certified for Sport®—the only program it explicitly recognizes—because it screens for prohibited substances and verifies label claims. This won’t guarantee efficacy, but it meaningfully reduces contamination risk.
Safety Notes and Dosing Perspective
Across human studies, CBD is generally safe and well tolerated over a wide dose range; however, athletes should consider drug–drug interaction potential (e.g., with certain anticonvulsants) and start conservatively while tracking sleep, soreness, and next-day readiness metrics. The literature still lacks sport-specific dose-response data; product selection should therefore prioritize third-party certification and individualized response over high milligram counts on labels.
Bottom Line
CBD products are most promising as part of a holistic recovery stack aimed at better sleep, calmer pre-sleep states, and consistent routines. Topicals remain popular but show limited evidence for DOMS relief; oral CBD has the stronger (though still emerging) rationale for sleep and stress. Whatever the format, athletes in testing pools should assume zero tolerance for THC exposure in-competition and lean on NSF Certified for Sport® products to reduce risk.