As marijuana becomes more widely accepted and legalized, athletes are increasingly curious about its impact on training, performance, and recovery. While THC, the psychoactive compound in marijuana, can provide relaxation and pain relief, it also impairs motor skills and cognitive function, which can interfere with athletic performance.
This article provides research-based guidelines for athletes, emphasizing responsible use and the impact of body composition, dosage, and timing. It should be noted that in our research, we found that this topic is surprisingly underresearched. While the recommendations are based on current research (~15-year research window), it may change as new findings surface.
Author Note: I was perplexed by the minimal research on this topic, especially compared to the research available for our Simple Rules for Alcohol article. The reasoning I just discovered is due to Marijuana still being classified as a Class 1 Drug by the federal government. This means that academic institutions face much higher hurdles in researching marijuana use, leading to a dearth of scholarly work on the topic. I would assume with the exponential increase in cannabis users this topic will be explored further in the coming years.
Avoid Training Under the Influence
One of the most critical takeaways is that athletes should avoid training or competing under the influence of THC. Even moderate doses, such as 10 mg edibles, can significantly impair motor skills, reaction time, and cognitive processing. These impairments increase the risk of injury, reduce technical proficiency, and make it harder to perform at optimal levels.
- Reaction time and coordination: THC reduces coordination and reaction speed, which are essential for sports requiring quick reflexes and precision.
- Cognitive decision-making: Athletes engaged in complex athletics requiring rapid decisions (e.g., team sports) will find their performance impaired.
- Reduced Training Output: Athletes training under the influence experienced a 25% decrease in Work Capacity output, and the perceived athlete exertion is greater compared to training when not under the influence which can have negative effects on reaching the appropriate training stimuli.
The metrics below review impairment levels from marijuana use and related motor skill functions:
- 100% Impairment:
- Complete loss of coordination, balance, and motor control.
- Inability to perform even basic tasks (e.g., walking, holding objects).
- Severely delayed or no reaction to stimuli; impaired judgment.
- 80% Impairment:
- Major difficulty with coordination and fine motor skills (e.g., driving, writing).
- Noticeably slowed reaction times and impaired decision-making.
- 60% Impairment:
- Significant reduction in motor skills (e.g., difficulty with precision tasks, stumbling).
- Slower reactions to stimuli, with noticeable delays in decision-making.
- 40% Impairment:
- Moderate difficulty with balance and coordination (e.g., impaired hand-eye coordination).
- Mild delays in reaction times; tasks requiring agility or precision are challenging.
- Cognitive function is dulled but manageable for simple tasks.
- Tasks like jogging or typing may be impaired but walking and basic motor functions are intact.
- 20% Impairment:
- Slight but noticeable reduction in fine motor control (e.g., slower than normal reaction time).
- Basic tasks like walking, speaking, and coordination are generally functional but less sharp.
- Some difficulty with tasks requiring precision or fast responses.
- Mild cognitive fog or slower decision-making, but mostly functional.
Responsible Use Outside of Training
When used outside of training and competition windows, marijuana does not seem to affect athletic performance, provided that athletes allow enough time for THC to clear from their system. The key lies in moderation, timing, and method of consumption.
- Use edibles, avoid smoking: Smoking marijuana can impair lung function, especially for athletes relying on endurance. Edibles or other non-inhaled forms are preferred to avoid respiratory harm.
- Moderate impairment duration: A 10 mg edible will cause mild to moderate impairment, starting at ~75% impairment and gradually tapering off over 24 hours. The graph below is an approximation of motor skill impairment over time for varying dosages for a 185lbs male with 15% body fat percentage. Note that initial impairment and impairment decline rates can vary individually based on tolerance, marijuana quality, body composition, gender, etc.
- Impact of body fat: THC is stored in fat cells, meaning individuals with higher body fat percentages may experience more prolonged impairment as THC is released slowly over time. Athletes with lower body fat will clear THC more quickly, resulting in shorter periods of impairment.
Pros and Cons of Marijuana for Sleep and Recovery
Many athletes turn to marijuana for recovery or sleep, especially when managing chronic pain or anxiety. While it can provide short-term relief, there are some trade-offs to consider:
Pros:
- Sleep enhancement: THC may reduce the time it takes to fall asleep, especially for athletes struggling with insomnia or anxiety.
- Pain relief: Marijuana can relieve muscle soreness and chronic pain, aiding recovery after intense workouts or injuries.
Cons:
- Reduced REM sleep: Regular use of THC can disrupt the REM sleep cycle, which is essential for cognitive and physical recovery.
- Slower recovery at high doses: Higher doses (e.g., 20-50 mg edibles) can impair the body’s ability to repair muscle damage and replenish glycogen stores effectively.
Note: The research on marijuana’s impact on recovery and sleep is limited and often outdated, so athletes should monitor their individual responses to THC carefully.
Personal Experience
I’ve participated in training and athletics after taking THC-based edibles, and my experiences mostly match the research findings.
Strength and conditioning training is rough, particularly weightlifting and work capacity-focused sessions. The weight felt heavier than normal, and turning up the intensity for a work capacity effort was challenging. This impact will not meet the training stimuli needed for improvement in strength and high-intensity conditioning training.
Easy-paced, Zone 2 endurance performance is more enjoyable, and there have been a few instances where a 3-mile run turned into an 8-mile run because I was enjoying the trail.
Mountain Biking was a disaster. It’s simply too technical and fast. I was lucky to walk away unscathed from that one experiment.
Jiu Jitsu is surprisingly fun to spar/roll with a light dose. However, it was primarily light training and I would imagine competition intensity would not be beneficial or enjoyable.
Guidelines for Responsible Marijuana Use
For athletes incorporating marijuana into their recovery routines, here are some simple guidelines to ensure it does not negatively impact performance:
- Limit use to 1-3 times per week: Using marijuana no more than 3x/week minimizes the risk of impairing motor skills or sleep quality.
- Allow at least 12-24 hours for recovery: After consuming marijuana, especially in moderate to high doses, allow ~12 hours for THC to clear before resuming intense training and ~24 hours for competition.
- Monitor dosage carefully: Start with low doses (5-10 mg THC) to minimize impairment. Avoid higher doses unless you have sufficient time for recovery.
- Opt for edibles: Use edibles or non-inhaled products to avoid respiratory harm, particularly if your sport requires aerobic capacity.
Conclusions & What’s Next
The lack of research on athletic performance and marijuana use was surprising, and I would expect this area to expand greatly as federal and state policies on recreational marijuana use continue to change.
Recent research indicates that the responsible use of marijuana (outside of smoking) for athletes is essentially harmless if done outside of training or sports practice and competition, but further research is certainly needed.
The vast majority of studies utilized male participants, so gender differences may alter recommendations.
I’m curious to research CBD’s impact on sleep quality and physiological recovery, as it’s frequently used in balms and pills for those exact purposes. While THC products don’t appear to hurt you, it’s not performance-enhancing either. Is CBD drastically different?
Bibliography
- Ware, M. A., et al. (2015). Cannabis and the Athlete’s Brain: Implications for Performance and Recovery. Sports Medicine.
- Renaud, A. M., & Cormier, Y. (1986). Acute effects of smoking marihuana on maximal exercise performance. Journal of Sports Medicine and Physical Fitness.
- Zeiger et al. (2019). Age-related differences in cannabis use and subjective effects in athletes. Journal of Cannabis Research.
- Cannabis and Exercise Performance: Current Evidence. Gatorade Sports Science Institute.
- Burr, J. F., et al. Cannabis and Athletic Performance: A Review. SpringerLink.
- Block, R. I., et al. (2002). Acute Effects of Marijuana on Motor Impulsivity and Inhibition. Neuropsychopharmacology.
- Hunault et al. (2009). Effects of THC on Cognitive and Motor Performance in Recreational Users. Psychopharmacology.