The conversation around cannabis and fitness has changed dramatically in recent years. Once considered strictly a post-workout indulgence or pain relief aid, cannabis is now being studied for its potential to support energy, focus, inflammation recovery, and sleep—all essential components of an active lifestyle. In 2025, emerging research and personal experience are aligning: when used intentionally and in moderation, cannabis may be a useful tool in and around your workout routine.
Here in Portland, a city that loves both movement and mindfulness, more people are turning to cannabis to support their fitness goals. Whether you’re microdosing before a morning run or applying a recovery balm after strength training, PotMates makes it easy to explore high-quality, lab-tested products designed to match your rhythm. We offer delivery across Portland, so you can skip the dispensary lines and get right back to your routine—no gym bag needed.
Can Cannabis Improve Workout Performance? What the Science Shows
The idea of using cannabis to support physical activity has shifted from fringe to mainstream, with growing scientific interest between 2023 and 2025. While cannabis isn’t a substitute for proper training or nutrition, several recent studies suggest it can complement a fitness routine—especially when it comes to motivation, enjoyment, pain threshold, and post-workout recovery.
In a 2023 peer-reviewed study published in the Journal of Cannabis Research, over 100 physically active cannabis users reported that using cannabis within one hour before or four hours after exercise enhanced enjoyment, reduced pain, and helped with recovery. An overwhelming 93% of respondents said CBD supported post-workout recovery, while 87% found THC helpful as well.
Another notable study from 2024 conducted by researchers at the University of Colorado Boulder took the research further with a double-blind trial. The study examined participants’ experiences running on a treadmill after ingesting low doses of THC or CBD. The findings were nuanced: cannabis did not improve physical performance in a measurable way—runners were slightly slower—but the participants reported that the experience was more enjoyable and motivating. Those who used cannabis also described a stronger sense of the “runner’s high.”
From a physiological standpoint, microdosing cannabinoids—especially CBD—may also support mitochondrial function, reduce inflammation, and improve sleep quality. A 2025 animal study published in Frontiers in Physiology found that CBD supplementation led to measurable improvements in muscle energy metabolism and gut microbiome health in active rodents, suggesting benefits for endurance and long-term recovery. While human trials are still limited, the research is trending toward legitimacy, especially for low-dose and recovery-oriented use cases.
The key takeaway here is balance. High doses of THC can impair coordination and reaction time, which makes them a poor fit for most performance settings. However, low-dose THC and THC/CBD blends may support better mood, reduce pain perception, and increase the likelihood that users stick with their workouts. For Portlanders integrating cannabis into an active lifestyle, that means choosing the right strain and delivery method—and listening to your body. PotMates offers a curated selection of products labeled by mood and effect, which makes it easier to experiment without guesswork.
Using Cannabis for Recovery: Anti-Inflammation, Pain Relief, and Sleep
Post-workout recovery is where cannabis has shown its strongest scientific support—particularly in reducing inflammation, easing muscle pain, and improving sleep. Cannabinoids like CBD and low-dose THC can interact with the endocannabinoid system to regulate immune response and stress signaling, all of which are essential for effective recovery.
A 2023 survey of 111 regular exercisers revealed that 93% of respondents found CBD helpful for recovery and 87% reported the same for THC. While perception-based, these findings align with laboratory data suggesting cannabinoids can mitigate exercise-induced discomfort.
In a clinical context, a 2022 randomized controlled trial published in Medical Cannabis and Cannabinoids found that 60 mg of oral CBD post-resistance training led to significantly lower creatine kinase levels and reduced soreness 48 hours post-exercise compared to placebo . This supports CBD’s role in reducing muscle damage and inflammation.
Topical cannabinoids, applied directly to aches and sore muscles, offer another option without systemic effects. A 2023 pilot study in the Journal of Cannabis Research tested 10 mg dosages of transdermal CBD twice daily for six weeks in former elite athletes with chronic lower-extremity pain. Participants reported significant pain reduction and functional improvements. This highlights the efficacy and tolerability of localized CBD therapy.
Finally, sleep is a cornerstone of recovery, and cannabinoids may aid in this domain as well. A 2024 meta-analysis in Frontiers in Sleep identified that nightly doses of 15–50 mg CBD improved sleep quality and decreased nighttime awakenings—benefits directly linked to enhanced recovery capacity .
Dosing Strategies and Timing for Pre- and Post-Workout Cannabis
Figuring out when and how much cannabis to use around your workout can turn confusion into confidence. In 2025, studies are beginning to clarify how proper timing and dosage can align cannabis use with fitness goals.
A Colorado study in 2024 tested low-dose THC and CBD use before exercise in runners. Participants took their dose around 30 minutes prior and reported higher enjoyment, greater motivation, and better mood during runs—but with slightly slower paces (Sports Medicine – Boulder, 2024). The takeaway? Small doses of THC (2–5 mg), ideally paired with a similar or greater amount of CBD, are best for supporting enjoyment without impairing coordination.
Post-workout recovery benefits come from moderate CBD dosing. A 2024 double-blind trial found that 150 mg of CBD taken within an hour after a 10K run helped runners feel less anxious and sore the next day—though physical performance measures didn’t change . That suggests timing your oral CBD dose in the immediate post-exercise window can enhance recovery and ease.
For localized relief, topical applications are best used right after training. Research shows that applying CBD creams or roll-ons to tight muscles within 15 minutes post-workout may help reduce inflammation in that area—ideal for runners or hikers who push specific muscle groups.
Sleep-focused dosing deserves attention too. A recent 2023 trial in Nutrients found that 20–40 mg of CBD before bed improved overall sleep quality and next-day restorative energy in active individuals. That means the night after a heavy training day is a great time for a consistent, moderate CBD dose.
Safety considerations matter. Always start low—especially with THC. Avoid using cannabis right before intense cardio where you need split-second coordination. Stay hydrated, and track how your body responds. If you try this in Portland, where PotMates delivers, you can order with discretion and precision—no guesswork or dispensary stops required.
Choosing Fitness-Friendly Cannabis Products in 2025
For people who want to integrate cannabis into their fitness lifestyle, product format makes all the difference. The best options in 2025 are those that balance precision, onset time, and portability—while offering clear labeling and predictable effects.
Fast-acting tinctures are especially popular with active users. Taken sublingually, they offer quicker absorption than edibles and allow for precise microdosing. Whether you’re looking to ease into a workout with calm focus or recover afterward with a blend of CBD and low-dose THC, tinctures offer flexibility without committing to a long high.
Microdose edibles remain a favorite for their ease and consistency. Many athletes and casual users prefer 2–5 mg THC doses, often balanced with CBD, to support mood, motivation, or recovery. These products are ideal for longer workouts, outdoor adventures, or calming post-gym routines.
Water-soluble cannabinoids—often found in infused drinks or powders—are becoming more available. These offer a faster onset and smoother absorption compared to traditional edibles, making them well-suited for time-sensitive needs like pre- or mid-workout support.
Topicals also play a major role in recovery. Creams, balms, and roll-ons don’t enter the bloodstream, but they can provide direct relief to sore joints or muscles. For anyone looking to avoid intoxication while still getting anti-inflammatory benefits, these are a reliable go-to.
The key to choosing fitness-friendly cannabis is transparency. Products with clear cannabinoid content, terpene information, and effect-based guidance help you make smart, intentional choices. PotMates delivers throughout Portland with a curated menu tailored to mood and activity—so you can stay consistent, focused, and ready for whatever your next workout brings.
Elevate Your Workout With Evidence-Based Cannabis
Cannabis won’t replace training, hydration, or proper nutrition—but when used with intention, it can support physical performance, accelerate recovery, and help you feel more connected to your fitness routine. Whether you’re microdosing before a run, reaching for a recovery topical after lifting, or winding down with a low-dose edible, the key is understanding what your body needs and choosing products that match.
At PotMates, we’ve curated a menu to support that journey. Our mood-based delivery service makes it easy to find cannabis that fits your workout goals—whether that’s energy, focus, calm, or relief. No dispensary detours, no pressure—just cannabis delivered straight to your door anywhere in Portland.
Ready to elevate your recovery routine? Explore our menu and find what fits.
Disclaimer:
This blog post is for informational purposes only and is not intended as medical or fitness advice. Always consult a healthcare professional before beginning any new supplement, exercise, or wellness routine. Cannabis affects individuals differently, and results may vary. Products mentioned are intended for legal use by adults 21 and over in Oregon.
