Sex after exercise - is it beneficial to have sex after exercise?

The problem of sex in bodybuilding is very relevant, and there is still no single point of view on this matter. In this article we will try to answer in detail two common questions: does sex slow down progress in heavy sports, and how to speed up recovery after sex.

Many professional athletes take this issue very seriously, for example, Muhammad Ali could abstain from sex for 6 weeks before a fight, because he believed that this would negatively affect his condition and the results of the fight. However, modern scientists agree that there is not a single physiological evidence that sex can inhibit progress in bodybuilding or powerlifting. At the same time, some studies have shown that sex can even help athletes, since it increases the concentration of testosterone in the blood and is a kind of endurance training. In other words, sex can serve as a kind of physical “warm-up” that speeds up physical recovery.

According to the authoritative sports doctor Jan Schraer, who has thoroughly researched this issue, sexual abstinence can increase mental concentration and aggression during training. There is evidence that during and after sexual intercourse the central nervous system is inhibited. Many athletes feel exhausted and weak after rough sex the next day. Therefore, it is not recommended to have sex before a performance or competition for 2-3 days.

Sex, testosterone and prolactin

Studies have shown that immediately after sexual intercourse, the concentration of the hormone prolactin increases in the blood. This hormone can have an undesirable effect in sports, as it reduces testosterone levels and suppresses mental activity. However, this effect does not last long, and tests have shown that testosterone levels do not have time to decrease. “Attention” Thus, we can say that orgasm does not lead to a decrease in testosterone levels in the blood.

Another study (J Zhejiang Univ Sci. 2003 Mar-Apr; 4(2):236-40.) showed that sexual abstinence led to an increase in testosterone levels to 145% of the baseline level on the 7th day of sexual abstinence, after which the hormone level begins to gradually decrease to the initial level, or fluctuates. Based on this work, we can conclude that to maintain high levels of male sex hormones, the optimal frequency of sexual intercourse is approximately once a week, regardless of age and marital status.

“Attention” It is interesting to note that testosterone levels increase significantly if men experience sexual arousal without subsequent orgasm. This is discussed in detail in an article in New Scientist 22 Aug 98 11 with research for the Ludwig Boltzmann Institute. Thus, watching a movie with pornographic content for 15 minutes can increase testosterone levels by 100%. Another study published in Psychoneuroendocrinology showed similar results. Thus, it can be concluded that sexual stimulation without subsequent orgasm can significantly increase testosterone levels. However, it should be noted that this approach is not recommended due to the risk of sexual disorders such as prostatitis, prostate cancer, prostate hypertrophy, etc.

Recovery after sex[edit | edit code]

Sex, testosterone and prolactin[edit | edit code]

Studies have shown that immediately after sexual intercourse, the concentration of the hormone prolactin in the blood increases [1]. This hormone can have an undesirable effect in sports, as it reduces testosterone levels and suppresses mental activity. However, the rise in prolactin is short-term and insignificant, and as tests have shown, testosterone levels do not have time to decrease. Thus, we can say that orgasm does not lead to a decrease in testosterone levels in the blood.

In addition to the short-term effect of sex on testosterone levels, scientists decided to test how long-term abstinence would affect testosterone levels.
The first results were published in the journal Archives of Sexual Behavior Volume 5, Number 2. Quote from the conclusion: Twenty men took part in a two-month study examining the relationship between plasma testosterone levels at 8 a.m. and orgasm frequency.
For each subject individually, higher testosterone levels are associated with periods of sexual activity. However, when analyzing a group, the direction of the correlation is reversed. Average testosterone levels were higher in less sexually active people. Another study (J Zhejiang Univ Sci. 2003 Mar-Apr; 4(2):236-40.) showed that sexual abstinence led to an increase in testosterone levels to 145% of the baseline level on the 7th day of sexual abstinence, after which the hormone level begins to gradually decrease to the initial level, or fluctuates. Based on this work, we can conclude that to maintain high levels of male sex hormones, the optimal frequency of sexual intercourse is approximately once a week, regardless of age and marital status.

It is interesting to note that testosterone levels increase significantly if men experience sexual arousal without subsequent orgasm. This is discussed in detail in an article in New Scientist 22 Aug 98 11 with research for the Ludwig Boltzmann Institute. Thus, watching a movie with pornographic content for 15 minutes can increase testosterone levels by 100%. Another study published in Psychoneuroendocrinology showed similar results. Thus, we can conclude that sexual stimulation without subsequent orgasm can significantly increase testosterone levels. However, it should be noted that this approach is not recommended due to the risk of sexual disorders such as prostatitis, prostate cancer, prostate hypertrophy, etc. .

Loss of protein and energy during sexual intercourse[edit | edit code]

Many athletes worry that large amounts of protein are lost during ejaculation, which can negatively impact muscle growth and recovery. In addition, physical activity during sex is accompanied by large expenditures of energy. Simple calculations show that on average about 50 calories are consumed during sexual intercourse, protein losses can be considered generally negligible, one volume of ejaculate contains only 0.1 g of protein (and only 11 milligrams of carbohydrates and 6 milligrams of fat). Thus, you don’t have to worry about protein “consumption” at all.

However, there is something else to worry about, because... sperm contains the following substances:

ascorbic acid, calcium, antibodies characteristic of each blood group, cholesterol, choline, citric acid, fructose, deoxyribonucleic acid, vitamin B12, glutathione, inositol, lactic acid, spermine, urea, hyaluronidase, hyaluronic acid, pyruvic acid, pyrimidine, spermidine, uric acid, Zn2+, Cl-, Mg2+, NO3-, PO43-, K+, Na+ ions.

Athlete performance[edit | edit code]

Much less clear is the issue of mental concentration and tone, which is an important factor for success in bodybuilding. However, this aspect has also been tested in research (Electronic Journal of Human Sexuality, Volume 4, January 12, 2001). The performance of several marathon runners was assessed depending on their level of sexual activity 48 hours before training. The results showed that sexual activity does not affect the athletic performance of athletes.

Another Italian scientist, Emmanuele A. Jannini, writes in his article: “The opinion that sex can affect athletic performance and recovery is erroneous, and objective research has shown the opposite results - sex can improve the performance of athletes.

Sex after a workout[edit | edit code]

Many people recommend having sex after a workout, this is due to the fact that orgasm increases the activity of immune cells (natural killer cells) and increases the ability to recover. This approach can even be used as a method to prevent overtraining.

Conclusion[edit | edit code]

Sports doctors have come to a compromise and recommend doing the following:

You can have sex an unlimited number of times as long as you don't feel tired the next day. Otherwise, you can reduce the frequency of sexual intercourse to 1 time every 3 days.
After sex, it is advisable to sleep for at least 8-10 hours.
Avoid having sex immediately before exercise, as this may cause a temporary rise in prolactin levels.
Do not have sex for seven days (for athletes over 30 years old) and 3 days for athletes under 30 years old before competitions, since it is on the seventh day (over 30) and on the 3rd day (under 30) that testosterone levels are maximum, after 7 days for athletes (over 30) and 3 days for athletes (under 30), testosterone levels decrease.
You can have sex after training

Sports nutrition to enhance potency and libido[edit | edit code]

In addition to abstinence, there is an effective and safe solution to the problem - supplements that can radically change the situation. It is recommended to use anabolic complexes and testosterone boosters. These supplements speed up recovery after sex, increase libido, and also accelerate the growth of muscle mass and strength.

The most well-established aphrodisiac of plant origin is Tribulus terrestris. The supplement is safe for health and does not have a negative effect on hormonal metabolism. You can also use other boosters and complexes that have a complex composition. For example, Myotest from SAN.

Pharmacology[edit | edit code]

Cabergoline (Dostinex) and bromocriptine reduce prolactin secretion through the regulation of dopamine receptors, increase libido and shorten the refractory period between sexual intercourse.

Testosterone-based anabolic steroids also significantly increase sexual activity in men and women due to interaction with androgen receptors.

Loss of protein and energy during intercourse

However, there is something else to worry about, because... sperm contains the following substances: ascorbic acid, calcium, antibodies characteristic of each blood group, cholesterol, choline, citric acid, fructose, deoxyribonucleic acid, vitamin B12, glutathione, inositol, lactic acid, spermine, urea, hyaluronidase, hyaluronic acid, pyruvic acid , pyrimidine, spermidine, uric acid, Zn2+, Cl-, Mg2+, NO3-, PO43-, K+, Na+ ions.

Why do you feel terribly hungry after a workout and what to do about it?

I was able to tell one of the best nutritionists in Ukraine, Svetlana Viktorovna Fus, why I want to eat so badly after a workout. Now she is participating in the filming of the new season of “Famous and Happy,” and also helps women lose weight in the unique project “Slimmer and Younger.”

Svetlana Fus spoke about the main reasons for an attack of very strong hunger after a workout (after all, what you want to eat is normal, the problem is that you want to eat A LOT, A LOT).

So. Svetlana Fus named two main reasons:

insufficient or improper nutrition before training;
excessive load during exercise.

I know that my load is quite adequate (45-55 minutes of steppe), so I asked about what mistakes in nutrition lead to this terrible hunger after training.

It turned out that the problem was my desire to limit the amount of carbohydrates. And before training (1.5-2 hours before) people like me (who really want to eat after fitness) just need to eat a portion of porridge with boiled turkey or chicken.

I've been doing this for a week now and I've noticed that it really helps. Not only is there no feeling of hunger after a workout, but the workout itself is much easier. Easier than after cheese, cottage cheese or a piece of boiled meat, which I ate before before training, trying to limit the amount of carbohydrates. Carbohydrates are needed!

If you don’t have a similar problem after training, you still need to eat before class. This way the workout will be more effective and digestion will be just perfect. Carbohydrates can be different: porridge, fresh juice, vegetable salad. Beets, carrots, pumpkin are those foods that will give energy to the body.

Salad with radish and egg

INGREDIENTS:

1 bunch of radishes with fresh leaves, 1 egg, 50 g cheese, dill, 3 green onions, 1 tbsp. spoon of olive oil, salt

PREPARATION:

Wash the radishes, let them lie in water for 30 minutes, remove the tails and cut into circles, radish leaves into strips, cheese into cubes. Finely chop the hard-boiled egg, onion and dill. Mix all the ingredients, add small pieces of cheese, salt, and olive oil.

After training, very active processes in the body begin. And if you want fitness to rejuvenate you and make you healthier, you need to give your body amino acids, which are found in proteins. What to eat after training? This can be a light protein, which is found in cottage cheese and rennet cheeses (“Adygei”, “Mozzarella”). You can have dinner with boiled fish, turkey, eggs (if the goal is to lose weight, then only protein).

READ ALSO: Ideal weight for a woman: how to control your kilograms without scales

Athlete Performance

Another Italian scientist, Emmanuele A. Jannini, writes in his article: “The idea that sex can affect athletic performance and recovery is erroneous, and objective research has shown the opposite results - sex can improve the performance of athletes.

What does masturbation lead to in men?

Masturbation can either improve men's health or seriously undermine it. With moderate practice, congestion in the pelvic area is prevented and the tone of the pelvic muscles is maintained. For older men, this is a way to prevent urinary incontinence.

Excessive masturbation is harmful: it weakens the psyche, provokes erectile dysfunction (unreasonable erection) and ejaculation. An active onanist is usually an emaciated, pale and mentally unstable man. The longer this practice continues, the more difficult it will be to return the genitals and nervous system to their natural mode of functioning.

Adequate abstinence (about three weeks) has only advantages, more details in the video by Mikhail Rysak:

https://youtu.be/gO27k1c2GAY

Sex after workout

Conclusion

Sports doctors have come to a compromise and recommend doing the following: You can have sex an unlimited number of times if you don’t feel tired the next day. Otherwise, you can reduce the frequency of sexual intercourse to 1 time every 3 days.

After sex, it is advisable to sleep for at least 8-10 hours.

Avoid having sex immediately before exercise, as this may cause a temporary rise in prolactin levels.

Do not have sex for seven days (for athletes over 30 years old) and 3 days for athletes under 30 years old before competitions, since it is on the seventh day (over 30) and on the 3rd day (under 30) that testosterone levels are maximum, after 7 days for athletes (over 30) and 3 days for athletes (under 30), testosterone levels decrease.

How much sleep does an athlete need?

High-level athletes must always be motivated to achieve their sporting goals. To do this, you can sleep after training during the day, then your mood will be improved and you will not feel the terrible irritability that occurs due to lack of sleep. Therefore, if you are tired, if possible, try to fall asleep and regain your strength.

It is recommended to sleep 7–9 hours, during which time your mental and physical state will have time to recover.

You can have sex after training

Sports nutrition to enhance potency and libido

How to combine sexual relations and bodybuilding correctly

Bodybuilding and sex can easily coexist peacefully in the daily routine of any practitioner. Should you limit your desires for the sake of Olympic results in the gym? Will a man's sex drive become weakened due to training with heavy weights? Based on the practice of natural training, we note: you cannot strictly limit yourself in intimacy. If your main goal is results, then some restrictions immediately before the competition cannot be avoided. It so happens that the biochemical processes aimed at muscle growth and sexual desire are similar.

“Chemical” bodybuilders who use hormonal drugs for muscle growth note a significant increase in potency and libido only during the period of taking supplements. If we consider the effect of sex on muscle growth, we note that if you combine exercise in the gym, physical intimacy and a diet with foods rich in zinc, the result will please any athlete. But many athletes do not think about how sex affects the growth of muscle mass, and it is only in vain that they succumb to misinformation that all jocks are worthless in bed.

Cons of masturbation

Despite the fact that masturbation does not affect testosterone, a number of negative aspects can occur when masturbation is abused. These include the following:

Inhibits arousal and negatively affects ejaculation.
Increased risk of developing prostatitis. This is due to the fact that the muscle tissue of the prostate gland weakens and stagnation occurs, leading to an inflammatory process. The occurrence of prostatitis and its prolonged course can lead to the development of impotence.
The functioning of the sense organs deteriorates.
Irritability, weakness appear, memory deteriorates, and sleep is disturbed.
Increased risk of developing neurosis-like conditions
The occurrence of swelling of the glans penis, manifested by pain and discomfort.
Impairment of the respiratory system of a man and deterioration of blood circulation.
Negative impact on relationships with the opposite sex

During masturbation, excessive friction of the penis occurs, which increases the risk of developing balanoposthitis. In this case, an inflammatory process occurs in the area of the head of the penis and foreskin. Masturbation has the effect of dulling the sensations of intimacy with a sexual partner. In addition, after masturbation a man does not receive full physical and psychological release. The satisfaction that occurs after masturbation is not complete and entails feelings of irritation, depression and weakness.

Thus, despite the fact that masturbation does not reduce the level of testosterone in a man’s body, you should not get carried away with this process. Frequent masturbation can cause significant harm to health, psycho-emotional state, and also negatively affect relationships with the opposite sex.

https://youtu.be/VfX7Q1YA6Rc