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14.07.2020
You've probably heard about how professional athletes completely give up sex when preparing for important competitions. But can having sex really negatively affect the effectiveness of your workouts? And is it really impossible to have sex before or after physical activity, even if you really want to?
You've probably heard about how professional athletes completely give up sex when preparing for important competitions. But can having sex really negatively affect the effectiveness of your workouts? And is it really impossible to have sex before or after physical activity, even if you really want to?
Let's figure out what happens to the body during sex and whether it is necessary to refuse it before or after sports.
Recovery after sex[edit | edit code]
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[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.
Physiology
To understand in more detail, it is necessary to consider sex from a physiological point of view.
During sexual intercourse in a person:
- Blood pressure rises, blood begins to move faster through the arteries and veins.
- The pulse increases during sexual intercourse and can reach 180–200 beats per minute.
These readings are very similar to those obtained by athletes during training, if we talk about heavy physical exertion.
The hormonal background changes, and in men there is a powerful release of testosterone into the body. Metabolic processes are stabilized. Based on these factors, we can say that sexual intercourse affects the human body in a positive way . Health and physical fitness improve, the lungs are developed, arteries and blood vessels are strengthened. Don’t forget about muscle activity during the act of love - virtually all muscles are tensed in the process, and frequent lovemaking can improve a person’s physical fitness and endurance.
Doctors' recommendations
After analyzing the sports behavior of many athletes, doctors came to the following conclusions:
- If the next day after sex the athlete does not feel tired or decrease in training productivity, then you can have sex as much as you want. But otherwise, the frequency of sexual intercourse should be reduced to 2 times a week.
- The duration of sleep after sex should be at least 8-10 hours.
- It is not recommended to have sex immediately before exercise, as in some cases this causes a temporary increase in prolactin levels in the blood.
- It is not recommended to have sex before competitions, for athletes under 30 years old for 3 days, for athletes over 30 years old for seven days, since testosterone levels reach their maximum during this period. After 3 days for athletes under 30 and 7 days for athletes over 30, testosterone levels decrease noticeably.
- After training, you can have sex without restrictions.
You can have sex after training
Sports nutrition to enhance potency and libido
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.
Athlete Performance
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 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.
Loss of protein and energy during intercourse
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. {banner_st-d-2}
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.
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 were examined for 2 months for testosterone levels and frequency of sexual intercourse. Testosterone levels were higher in people who had a higher degree of sexual activity.
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.
How does sex affect strength training?
These questions most often haunt the minds of male athletes. Due to their physical characteristics, girls do not suffer from such dilemmas, since if the question arises of what to choose - a relationship or training, they will choose the first without hesitation. Girls do not chase strength and champion weight. The gym and sex, oddly enough, have a lot in common. In both cases, you spend mental and physical strength, and with them testosterone. After training, your muscle strength and endurance decrease for a while, the same thing happens after a night of love.
After physical intimacy, the level of another hormone, prolactin, which is also called the “well-being hormone,” increases in a man’s body. Prolactan helps to temporarily reduce testosterone levels. For example, when, due to age, the level of prolactin is stably increased in the male body, this affects a decrease in libido, depression, headaches, etc. In women, there is no such “struggle” of hormones.
After sexual intercourse (with orgasm), women experience a release of adrenaline into their blood, and this even increases the strength of their muscle mass. If you had sex before training and immediately went to the gym, then you can’t count on records. To increase potency, it is better to have sexual intercourse after training or on a day when you are not planning to go to the gym.
