How to Use CBD Creme: 10mg Per Pump, Explained

Most CBD labels give you one big number, like 1000mg, and leave the rest to you. How much is in a single use? How many pumps should you press? How long will the bottle last if you use it after every session? This guide answers those questions in plain English, using our No 1. Relief Creme + as the worked example.

Quick version: 1000mg of CBD in a 100ml bottle, with about 10mg of CBD per pump, gives you roughly 100 pumps. Most people press one or two pumps per area, massage it in for a minute or two, and use it after training or in the evening. Patch test first, and follow the label.

What "1000mg CBD" actually means on a creme

The headline number on a topical is the total amount of CBD in the whole container, not the amount in each use. That's why two creams that both say "1000mg" can feel very different in practice. One might be a 30ml jar and the other a 120ml tube. The only way to compare them fairly is to work out how much CBD sits in each milliliter, or better still, in each pump.

Here's the math for No 1. Relief Creme +:

CBD per bottle	1000mg
Bottle size	100ml
CBD per ml	about 10mg
CBD per pump	about 10mg
Pumps per bottle	roughly 100
THC	0.0% (third-party lab tested)

When you shop for any CBD topical, run the same check: total mg ÷ total ml = mg per ml. If a brand doesn't tell you the container size, that's worth noticing.

One honest caveat. Milligrams on a topical are a way to measure and compare products, not a promise of what you'll feel. A creme you rub into your skin isn't comparable to a CBD oil you swallow, so don't try to convert one into the other. If you're curious about oils, our guide to using CBD oil covers them separately.

Why we use a pump

Most creams make you scoop with your fingers and guess. A measured pump fixes three small but real problems:

1. You know what you used. One press is about 10mg of CBD, every time. If you log your training, you can log your recovery routine too.
2. It's cleaner. No fingers in the jar, and less of the creme is exposed to air between uses.
3. It's easier to budget. Roughly 100 pumps means you can plan when you'll need the next bottle, instead of finding out on the morning of a race.

Pump tip: On a brand-new bottle, the first few presses can come out short while the pump primes. That's normal. After that, each full press should be consistent. Press the pump all the way down for a full measure.

How many pumps should you use?

There's no single right number, and we're not going to invent one. Start small and adjust to what feels right for you, within the label directions. A practical way to think about it is by area:

Area	Starting point
Small area (one wrist, forearm, the back of the neck)	1 pump (about 10mg)
Medium area (one calf, one shoulder)	1–2 pumps (about 10–20mg)
Large area (quads, hamstrings, lower back)	2 pumps (about 20mg)

If you're covering several areas after a big session, add them up. Two pumps on each calf and one on each forearm is six pumps, or about 60mg of CBD across four areas. Writing that down for a week or two is the easiest way to learn your own routine.

More isn't automatically better. The goal is enough creme to massage in comfortably without it sitting greasy on your skin. If you're using a lot more than you expected, it's worth stepping back and asking what you're hoping it will do. If something is bothering you beyond normal post-training tightness, talk to a qualified healthcare professional.

How to apply it, step by step

1. Start with clean, dry, intact skin. After a shower is ideal. Skip broken, irritated, or freshly shaved skin.
2. Press one or two pumps into your palm and warm the creme between your hands for a few seconds.
3. Massage slowly into the area you trained, using long strokes along the muscle, for a minute or two. Calves, quads, hamstrings, glutes, shoulders and forearms are the usual spots.
4. Take your time. The massage is the point. Slow, steady pressure is a good way to end a session and mark the shift from training to rest.
5. Wash your hands afterward, and keep the creme away from your eyes, mouth and other mucous membranes.

Why lean on massage? Because massage itself has been studied as a recovery tool. A 2018 systematic review and meta-analysis in Frontiers in Physiology compared common post-exercise recovery techniques and found massage among the most effective for perceived muscle soreness and fatigue after exercise.¹ A creme gives your hands something smooth to work with, and a scent you actually enjoy (ours is citrus and vanilla, not menthol) makes the habit easier to keep.

When to use it

Most people fit it into one of three moments:

• Right after training, as the last step of your cool-down. It fits naturally alongside mobility work, food, fluids and sleep.
• After a long day on your feet, for anyone who works a shift, coaches, or chases kids all day.
• In the evening, as part of a wind-down. A slow self-massage before bed is a simple signal that the day is done.

Some people also like a short massage before activity as part of their warm-up. Either way, consistency matters more than timing. A routine you repeat beats a perfect one you skip.

How long does a bottle last?

With roughly 100 pumps per bottle, it depends on how often you use it and how many areas you cover. Here are some honest examples:

Your routine	Pumps used	A bottle lasts about
2 areas at 2 pumps each, 3 training days a week	about 12 a week	8 weeks
2 areas, after a daily session	2–4 a day	25–50 days
Full lower body, daily	about 6 a day	2–3 weeks

If you use it most days, a subscription can save you from running out mid-training block. You can set one up from the product page, or browse the whole recovery collection.

Before you start: patch test

Any new skin product can irritate some people, so test it first. The American Academy of Dermatology suggests applying a product to a quarter-sized spot, such as the inside of your arm or the bend of your elbow, twice a day for seven to ten days. If you see no redness, itching or swelling, go ahead and use it. If a reaction develops, wash it off and stop using it.²

A few more sensible rules:

• For external use only.
• If you're pregnant, nursing, taking medication, or have a medical condition, check with your healthcare provider first.
• Keep it out of reach of children and pets, and store it somewhere cool and dry with the cap on.
• If you're a drug-tested athlete, check the WADA rules for your sport and talk to your team's medical staff. No product can be guaranteed "test-proof."

Check the lab results, not just the label

The mg-per-pump math only works if the label is accurate, and across the CBD market that isn't a given. A 2017 study in JAMA tested 84 CBD products bought online and found that only about 31% were accurately labeled for CBD content. Roughly 43% contained more CBD than the label said, 26% contained less, and THC was detected in 18 of the 84 products.³ The FDA has also published information on its approach to CBD products and its concerns about product quality.⁴

That's why every batch of No 1. Relief Creme + is tested by a third-party lab, with results showing 0.0% THC. Before you buy any CBD product, ours included, look for a Certificate of Analysis (COA) and check three things:

1. CBD content that matches the label (within a reasonable margin).
2. THC result, especially if you're tested for sport or work.
3. A batch or lot number that matches the one on your container.

Every batch is third-party lab tested. New to CBD in general? Start with what CBD is and CBD vs THC, or read our simple guide to CBD amounts.

Quick FAQ

How much CBD is in one pump of No 1. Relief Creme +? About 10mg. The 100ml bottle holds 1000mg of CBD, which works out to roughly 100 pumps.

How many pumps should I use? Start with one or two pumps per area and adjust to what feels right for you, following the label directions.

Can I use it every day? Many people use it daily after training or in the evening. Follow the label directions, patch test first, and stop if any irritation develops.

Does it contain THC? Our third-party lab results show 0.0% THC.

What does it smell like? Citrus and vanilla. There's no menthol or medicinal smell.

Is it a drug? No. No 1. Relief Creme + is a hemp-derived CBD body creme, not an over-the-counter or prescription drug.

The bottom line

A good CBD creme should be easy to understand: how much CBD is in the bottle, how much is in each use, and proof that what's on the label is what's inside. Ours is 1000mg in 100ml, about 10mg per pump, 0.0% THC, paraben free, and lab tested. Pair it with a slow two-minute massage at the end of your session, and you've got a recovery habit worth keeping.

Shop No 1. Relief Creme +

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. For external use only. Consult your healthcare provider before use if you are pregnant, nursing, taking medication, or have a medical condition.