2.5-5mg sativa edible 60-90 min before workout OR one pull from a sativa vape pen 5-10 min before. Limonene + pinene-dominant strains support energy + focus without sedation. Avoid heavy myrcene indicas (sedating, body-load).
Topical balm to sore muscles (CBD or 1:1 ratio, optionally w/ menthol additive). 5-10mg indica edible 30-60 min after workout for sustained recovery. CBN-formulated edibles work well for sleep-supportive recovery the same evening.
Cardio (running, cycling): low-dose sativa + hydration. Avoid edibles too close to start (timing the peak is hard mid-cardio). Strength training: micro-dose pre + standard recovery dose post. Yoga + flexibility work: 1:1 ratio tincture for grounded calm.
Both can work for different goals. Pre-workout: 2.5-5mg sativa (limonene + pinene) for energy + focus. Post-workout: indica edible + topical balm to sore muscles for recovery. Avoid mid-workout dosing — timing the peak during cardio is hard.