Sex and muscle growth: what you should know
Sex is a topic people rarely ask about directly in the gym, but they think about it more than it seems. Does sex before a hard workout, a competition or a bulking phase help, get in the way, or change nothing? Here we sharpen the idea of the old article: a healthy sex life is not the enemy of muscle growth, but the myths are worth taking with a pinch of salt.
Sex and the body: why does it matter to an athlete?
Humans are sexual beings. The old text started with Freud and psychology, and that angle is understandable: Sigmund Freud regarded sexuality as one of the central forces of the human psyche. Taken together with Maslow’s ideas about needs, we arrive at a simple observation: if body and mind are under constant tension, a person doesn’t recover well.
In the gym, this means the same thing. Muscle growth doesn’t depend only on the barbell and a plateful of food. Sleep, stress, close relationships, hormones and the immune system all play a role. Sexuality is part of that whole, not a separate miracle aid or a secret obstacle.
A healthy sex life can support mental health, well-being and quality of life. Unhealthy behavior, however, can bring real risks: sexually transmitted infections, AIDS and severe psychological stress. Frankly, this matters far more than the question of whether one particular evening ruins tomorrow’s chest day.
Sex, immunity and hormones
The core message of the original article was that science only later began to study the link between sexual behavior, the immune system and hormones more closely. It mentions changes after ejaculation: adrenaline, prolactin and natural killer cells, i.e. CD3-CD16 + CD56 +. These cells are part of the immune system.
So what actually happens? Sexual arousal raises the heart rate and activates the nervous system. Dopamine (C 8 H 11 NO 2) is linked to the production of adrenaline. That doesn’t mean sex is a substitute for training. Rather, it’s a sign that the body responds to sexual arousal physically, not just emotionally.
On prostate health, the original text pointed out that prostate cancer affects about 70% of men over 65. It used to be feared that frequent ejaculation could increase the risk, while a later view pointed to the opposite relationship, especially if a regular sex life had already been part of life in the 20s. Claims like these should be read with caution, but the point is clear: normal sexual function is not automatically a health risk.
Sex and muscle growth: a practical view
Testosterone is important for muscle growth, but it doesn’t work in a vacuum. Training, nutrition, sleep and recovery determine a large part of the result. The original article stressed that athletes have used herbs, vitamins, minerals, prohormones and even illegal steroids to raise testosterone. That doesn’t make all of them a sensible choice.
One of the most-cited parts was a study by Chinese researchers in 2003 involving 28 male volunteers. They had to abstain from ejaculation for 1 week. During the first 6 days no major changes in testosterone were seen; on the seventh day the level was at its highest, and on day 8 it dropped sharply. The text linked the drop to LH feedback. It also mentioned that the amount of LH increases at ages 40-50, when the amount of testosterone in a man’s body starts to decline.
Does it follow that everyone should have sex by the calendar? No. That’s too narrow a conclusion. For someone who trains, the better question is: does my sex life support my sleep, stress levels and recovery, or does it create extra tension? If the answer is the former, there’s no reason to see it as the enemy of muscle growth.
Sex before a workout or competition
The old article offered an action guide for athletes. We’re keeping that idea but wording it more soberly: the body responds to sexual arousal, but the training result ultimately depends on whether you’re rested, fed and mentally present.
- If testosterone levels are low while insulin levels are elevated, a shake before your workout could be a measured choice: protein and, if needed, fats, not just fast sugar.
- Studies have linked sexual stimuli to a rise in testosterone. For some athletes, arousal before training can bring a sharper feeling; for others, it can distract instead.
- After training, a protein shake with a small amount of flaxseed oil or olive oil can support your overall nutrition. Don’t build your whole recovery around a single drink.
- The original recommendation suggested that 1 hour after a workout an athlete could reach ejaculation, since this may raise killer cell levels. Take this as one possible mechanism rather than a mandatory rule.
- In theory, ejaculation can also be postponed for 7 days in order to time higher testosterone for day 7. The same text warned that a sharp drop may come on day 8. In practice, this isn’t a necessary plan for most recreational lifters.
- Natural testosterone levels are most reliably influenced by training, food, sleep and body weight. If the training load is too high and recovery is poor, no sexual trick will save your muscle growth.
Heart health is also worth keeping in mind. The original article cited the 1999 HANES report, according to which 61% of adults in North America were overweight or obese and 15% were severely or morbidly obese. Excess weight, hypertension, diabetes and cardiovascular disease also directly affect athletic performance. Sexual activity can raise your heart rate, but consistent exercise and a sensible body weight do more to keep your heart in good shape.
FAQ: sex and training
Does sex before a workout ruin your results?
Usually not. As long as sex doesn’t cost you sleep or leave you exhausted, there’s no reason to fear that it will ruin a single workout. The problem is more likely to arise when the night ends up too short.
Does abstaining for 7 days build muscle?
In some studies it may affect temporary testosterone levels, but muscle growth doesn’t come from a single hormone reading. If your training and nutrition are a mess, abstaining for 7 days won’t work miracles.
When should an athlete be careful?
If sexual behavior comes with risk, anxiety, a suspicion of illness or a constant sleep debt, it’s worth hitting the brakes. A healthy sex life should support your life, not wreck your training and how you feel.
Source: http://www.bodybuilding.com/
Author: Clayton South, translated by Aktivist
Come and train! ArtGym
