For many people, sport has become an integral part of life. However, injuries or pain in the muscles can often limit physical activity. The trainings can no longer be carried out in the manner required and breaks must be taken. Sufficient, and above all the right regeneration is particularly important here. CBD, the natural ingredient of the hemp plant, can help promote the regeneration of the stressed muscles. How the phytocannabinoid of the hemp plant can help and how you can best use it can be found in the following article. You will also receive useful tips and tricks to further promote relaxation after sport. Because if you follow the principle of super compensation, properly set breaks are the prerequisite for an increase in performance [12] .

Regeneration and recovery of the muscles

Regeneration is derived from the Latin term “regeneratio”, which translates as rebirth. In German, this is associated with the term relaxation.

In sports, this means dealing with one’s own resources and the associated care of the body. The type and extent of recovery have a direct impact on training success. Regeneration in sport should therefore run like a thread through the training plan and should not be underestimated.

From a scientific point of view, recovery means quickly returning to the initial level and possibly increasing beyond. This includes both active and passive processes, with the aim of restoring the physiological balance, also known as homeostasis [13] .

This is where the concept of super compensation comes into play. This includes the actual principle of training success and is also known as a jump in performance. The principle is based on the following: In the course of the training load, different stimuli act on the muscles. These tire and weaken the body. This should be followed by a break in which the body recovers sufficiently and adapts to the previous exercise. In this phase, the muscles and energy storage increase compared to the initial level before exercise. The organism must therefore be weakened in order to become stronger as a result [12] .

Due to the super compensation effect, the level of performance increases one to two days after training. If a new, strong stimulus is then exerted on the muscles, the so-called super compensation effect is repeated.

Here timing is of great importance for the subsequent load. Sufficient regeneration time must be observed to achieve the effect – not too much, but not too little either. How long this regeneration period lasts is very individual and depends on various factors, such as the training load or the general training status.

If you do not keep enough regeneration time and the next load is too early, negative super compensation occurs: Here the performance becomes weaker and less because the body was unable to recover sufficiently. This phenomenon is also known as overtraining.

However, not every training is so attractive that it leads to super compensation. Constant training, such as jogging with moderate low intensity and loads below 70% HRmax, do not stimulate the muscles. During the break, the body adapts itself to the subsequent training – but without an increase in performance. The principle of super compensation is very complex and requires a good sense of your own body.

The principle of supercompensation is briefly summarized again below:

  1. During training: Stress caused by increased muscle stimulation
  2. Reduction of performance through stress
  3. Regeneration phase
  4. Reaching the output power with subsequent increased performance (super compensation)
  5. Phase of maximum performance increase: A new load has to be set in order to further increase performance [13] [19459003 ]

The term super compensation describes the ideal training time after regeneration, which leads to an increase in performance.

What happens to the body during the regeneration phase?

  1. Energy stores are replenished with glycogen
  2. Micronutrients and water stores lost during training are replenished
  3. pH and body temperature are regulated
  4. Inflammatory regulations take place
  5. Sexual and growth hormones are released
  6. Mental recovery & cognitive improvement takes place

CBD, the phytocannabinoid the hemp plant can support the body holistically in this phase. With the wide range of effects, both physical and mental regeneration can be promoted.

CBD to promote muscle regeneration

Cannabidiol, or CBD for short, is an ingredient of the hemp plant and is not psychoactive compared to THC. This makes CBD oil an ideal companion for training, especially in the regeneration phase. The phytocannabinoid is already used complementarily in a number of health complaints and illnesses. Now it is becoming increasingly important for athletes and health-conscious people.

CBD acts via the body’s own endocannabinoid system and docks onto receptors there and promotes inner balance, also known as homeostasis. You can find out more about phytocannabinoid CBD in our magazine article “What is CBD?”

With regard to the regeneration of muscles , the following effects of CBD can be significant:

  • Anti-inflammatory
  • Balancing and reducing stress
  • Promotes sleep quality and immune system
  • Pain Reliever

CBD as support against inflammation and stress

Even if we Benefiting from sport and exercise from a long-term perspective, training, especially in high intensity, puts a great strain on the organism. During physical activity, the body is exposed to various stimuli that put it under stress. This stress causes the inner balance, also known as homeostasis, to fluctuate, which can also make the body more susceptible to inflammation. CBD can take a holistic approach here and support the organism after training in order to regain the usual balance, both physically and mentally.

CBD to promote sleep quality

Especially sleep is particularly important for regeneration. During this time, the body can recover, come to rest and gather energy for the next day and the next workout.

It is already known that poor sleep poses many health risks. In addition to fatigue, poor sleep can make you sick in the long run. The risk of blood pressure can increase, obesity is favored and the risk of cardiovascular diseases also increases. Deep and firm sleep is therefore essential in order to be able to recover sufficiently.

You can learn more about the importance of sleep as well as useful tips and tricks to promote sleep quality in the magazine article “CBD and deep sleep”.

In the case of problems falling asleep and staying asleep, preparations with melatonin , the body’s own sleep hormone, are also recommended. These can be ideally combined with CBD and complement each other in their mode of action. So nothing stands in the way of a sound sleep and your body can recover from training overnight.

CBD to promote the immune system

As mentioned at the beginning, the organism works at full speed during and after training. This can weaken the immune system in the short term. Science also speaks of the so-called “open window effect” : about 3 to 24 hours after intensive physical exertion, athletes show a higher risk of infectious diseases. The organism is therefore an “open window” for viruses and bacteria during this time, since the immune system is weakened during this time. In response to the stress generated by training, the body reacts by releasing stress hormones such as cortisol, adrenaline or noradrenaline. These stress hormones reduce the specific immune defense. Especially in winter, the body is even more vulnerable in the “open window”. Here too, CBD, with its broad spectrum of effects, can be used in combination with zinc, selenium, vitamin C and vitamin D3 and can help to make the body less susceptible to infections after training.

CBD to promote pain relief for muscular complaints

An important function of CBD is pain relief for acute and protracted sports injuries as well as with intense physical exertion. Annoying muscle cramps can also be reduced by taking CBD. The natural substance CBD offers a gentle additional alternative.

Pain occurs especially when bones, tendons or muscles are injured or insulted. Muscles in particular, the main players during exercise, are often affected by pain. The following problems can occur here :

  • muscle strain
  • muscle tear
  • muscle tear
  • muscle soreness
  • muscle spasm

Muscle Strains

A muscle strain is the overstretching of individual muscle fibers, accompanied by capillary tears in which the blood passes into the muscle tissue. The result is a bruise, which is usually not visible from the outside.

Here especially cold applications, compressions and physical rest are recommended. Tapes can also be used here. The strain usually heals in 5 to 7 days without the following symptoms.

Muscle tearing and muscle tearing

When the muscle tears, individual muscle strands are torn and in the event of a muscle tearing all fibers are torn, accompanied by pain and swelling. The ability to do sports is limited for a while. With a complete muscle tear, training is only possible again after three months at the earliest. In the worst case, surgical treatment is necessary.

Muscle soreness

One of the most well-known occurrences in the sports sector is muscle soreness. This is understood to mean muscle pain and stiffening, which occurs especially after an unusual and heavy load. These pains and stiffening usually develop about 12 hours after exertion and become more uncomfortable the next day, but gradually decrease after three to five days at the latest.

Researchers do not yet agree on the exact causes of sore muscles. Studies indicate that the causes are probably overstretched. For this reason, even untrained beginners complain more about sore muscles than trained ones.

But what to do if you have sore muscles, which is probably the most common side effect of sporting activities ?

It is recommended to treat sore muscles with an increase in local blood flow to the muscles, such as with baths, relaxing gymnastics or heat treatments. The increased blood circulation promotes the faster breakdown of the metabolic products.

In addition, it refuses to carry out the same stress that led to sore muscles again at half the intensity. The stress-relieving effect of the stress increases the relief of sore muscles.

Also exciting : As soon as the stressed tissue in the muscles has recovered, muscle soreness will no longer arise with the next equally strong stress.

Muscle cramps

The study situation for muscle cramps is still insufficient. These are treated with strong and passive stretching of the muscles. This can often relieve the cramp. After the goiter, local warmth is especially recommended so that the muscle can quickly function again.

In addition, the supplementation of magnesium has proven itself in convulsions. Athletes in particular have an increased need here and should take care to consume enough magnesium.

Magnesium is involved in the following processes in the human organism:

    • Energy Metabolism
    • Cell Activation and Stabilization
    • Cardiovascular System

Nervous system

  • Contraction, resilience and regeneration of the muscle cell
  • Hormone
  • Metabolism
  • Bone

Gels – quick help for sports injuries

Quick help for sports injuries is primarily provided by special gels that relieve symptoms and pain. When applied to the skin, they promote a pleasant and relaxing feeling. A distinction is made between cooling and warming gels.

Warming gels are particularly suitable for the regeneration of stressed muscles and promote blood circulation. Overworked muscles and joints can come to rest and relax in order to quickly be able to perform again. In addition, the heat promotes the mobility of the muscles.

It is recommended to massage this into the skin once or twice a day or, if necessary, carefully. The warming effect occurs after about 30 to 60 minutes, depending on the gel. Please note that sweating, a sauna or warm clothing can increase the heat effect.

In the case of bruises, strains or sprains , especially cooling gels are recommended to relieve the pain. They also support the ability to regenerate and the cooling effect can relieve the pain.

Natural ingredient combinations with CBD make the Arthro COOL and Arthro WARM Gel an effective support for muscle and joint problems. Activated cannabidiol promotes the regeneration of tense muscles. The purely vegetable balms are free from paraffin, silicone and mineral oils and contain no PEGs, sulfates or parabens.

In short, the following can be said when choosing the right gel :

Cold with acute pain – Warmth with chronic pain

However, studies are not yet 100% agree whether heat or cold is better for sports injuries. Here it is advisable to listen to your own feelings.

Experts advise, if necessary, to use physiotherapy techniques, such as lymphatic drainage, to alleviate the pain. The use of pain relievers should be kept to a minimum. If the symptoms do not improve, it is definitely recommended to consult a doctor and take a break from sports.

Further tips for promoting muscle regeneration

  • Warm-up and Cool-down units in the training
  • Relaxation after tension : Plan active breaks in your training plan, in which your body can recover from the exertion
  • Regenerative Training easy training, which should take place after a heavy load)
  • Proper nutrition
  • Micronutrient supply that meets requirements – an increased basic metabolism also requires more vital substances (magnesium , B-complex, CoQ10, zinc)

Nutrition in particular plays another very important role in regeneration and in general in achieving training goals. Like a car, people need enough and, above all, the right fuel to be on the road safely.

Proper nutrition for regeneration

Substances used during training, such as liquids, vitamins or micronutrients, are fed back in through the diet. It is therefore particularly important for athletes to deal with nutrition. A needs-based, natural diet is therefore a basic requirement for optimal regeneration.

The following are the main goals of regeneration nutrition :

Replenishment of glycogen stores (carbohydrates stored as glycogen)

  • Muscle regeneration and muscle building

The first two goals serve primarily the rapid recovery of the body after the load and provide it with the necessary energy. The supply of proteins for muscle regeneration and muscle building is of particular interest in the long term. Hemp protein represents a natural alternative to conventional protein shakes.

Immediately after training, antioxidant and anti-inflammatory foods are recommended, as physical exertion is associated with oxidative stress and inflammation. In this way, muscle pain and sore muscles can also be reduced.

Vitamin C, E, polyphenols, carotenoids and alpha-linoleic acid are particularly antioxidant. Dark red fruits such as sour cherries and berries, especially blueberries, are particularly rich in these. Together with curd cheese or yoghurt and a little honey, they are an ideal protein-rich snack. You are welcome to refine it with a little hemp protein in order to increase the natural protein content.

Other good natural sources of protein are found primarily in eggs, meat and dairy products. Here, a combination of animal and plant foods is important. Optimal bioavailability (intake) is given by the combination of potatoes and egg or milk and cereals. Add a large portion of vegetables and the body is supplied with important vitamins and minerals and the stores are replenished after training.

Spices such as cinnamon, turmeric or ginger should also be on the daily menu of health-conscious athletes.

Suggestions for optimal food combinations in regeneration:

    • Potato with low-fat curd herb dip
    • Buns with banana curd cheese and honey

Wholegrain pancakes with blueberries

  • Berry smoothie with hemp protein and banana
  • Pretzel with herb curd and buttermilk
  • Oat-berry porridge with dates.

All of these dishes can be easily refined with spices and made yourself. It is advisable to try out different recipes and adapt them to your own needs. It is important that it tastes and is fun to stay with it in the long term. This means that nothing stands in the way of optimal regeneration.