Sport & Orgasm – How exercise and desire are biochemically fueled

When it comes to training and sex, do you immediately think of a conflict of goals—or a secret weapon? Many top athletes consider sexual abstinence to enhance performance. Others swear by the relaxing power of orgasm before a tough competition. Who's right—and what does biochemistry say about it?

In this article, you'll learn what happens biochemically in your body during orgasm and exercise—and how the two processes influence each other. We'll explore not only the hormonal world, but also mental aspects, differences between men and women, and strategies for optimizing performance. Let's dive in.

Table of contents

• Biochemical and hormonal processes during orgasm

• Biochemistry of Sports – What Happens in the Body

• Reciprocal effects: How exercise and orgasm influence each other

• Psychological & physiological differences between men and women

• Natural optimization strategies

• Supplements & herbal supports

• Current study situation & research

• Conclusion – How to use your hormonal balance for performance and desire

• Sources

Biochemical and hormonal processes during orgasm

Neurotransmitter fireworks – dopamine, serotonin, endorphins

During orgasm, a veritable surge of neurotransmitters occurs. Above all, dopamine —the "reward hormone"—provides euphoria, motivation, and a short-term boost in performance. At the same time, endorphins are released, the body's own painkillers that promote a sense of well-being and relaxation. Serotonin also briefly increases, contributing to emotional stability.

Hormone release – oxytocin, prolactin, testosterone, cortisol

Orgasm promotes the release of oxytocin (bonding, closeness), testosterone (commitment), and, in the short term, cortisol . The latter explains why some people feel wide awake after sex, while others feel tired and relaxed due to the increase in prolactin .

Differences between men and women

In men, testosterone levels drop immediately after orgasm; in women, they often remain stable or rise. At the same time, prolactin causes a temporary dip in performance in men, while women often react with energization. These differences can influence the timing and intensity of training.

Influence on nervous system & muscle tone

Vaginal and genital stimulation activates the sympathetic nervous system, which briefly boosts blood flow, muscle tone, and breathing. This is followed by parasympathetic relaxation—ideal for regeneration.

Biochemistry of Sports – What Happens in the Body

Stress hormones & performance regulation: cortisol, adrenaline, noradrenaline

During exercise, cortisol levels rise—depending on intensity, duration, and fitness level. Adrenaline and noradrenaline prepare the body for maximum performance: heart rate, respiratory volume, and glucose release increase.

Testosterone boost through strength training – myths and reality

In the short term, intense strength training can increase testosterone levels – especially in men. Women also benefit in the long term, especially through an increase in the androgen pool, which can have a positive effect on muscle growth and metabolism.

Dopamine, serotonin and the “runner’s high”

Endurance exercise leads to the release of dopamine, serotonin, and endorphins. The so-called "runner's high" is based on this neurochemical mix. It is related to the euphoria following sexual climax—an interesting parallel biochemical process.

Muscle building, blood circulation, regeneration: IGF-1, growth hormones, inflammatory markers

Exercise increases the concentration of IGF-1 and growth hormone , which are crucial for muscle building, recovery, and cell rejuvenation. At the same time, intense training influences pro-inflammatory markers—which can be modulated by orgasm.

Reciprocal effects: How exercise and orgasm influence each other

Orgasm before training – useful or a performance brake?

An orgasm shortly before training can, depending on your hormone profile, either enhance or inhibit performance. Men often experience a phase of reduced tension (prolactin) after climax, while women generally remain performance-neutral or even energized.

Training after sex – impact on recovery and energy

Using orgasm as a relaxing way to conclude a workout can be helpful for many women, but for men it's more likely to result in temporary exhaustion. Timing is crucial.

Long-term influence of regular sexual activity on athletic performance

Studies show: Regular sex increases overall testosterone availability, improves blood circulation, lowers stress levels and increases motivation.

Neuroendocrine feedback loops – motivation, willpower, self-control

Sport and sexuality activate similar brain regions in the prefrontal cortex and the limbic system. Those who consciously channel their sexual energy (keyword: "sexual transmutation" in bodybuilding) can promote mental strength and discipline.

Psychological & physiological differences between men and women

Prolactin increase and fatigue in men

Men often experience a rise in prolactin after orgasm, which can be accompanied by fatigue, reduced concentration, and lack of motivation. For competitions in the morning, abstinence the evening before is recommended.

Testosterone and cycle changes in women

During the follicular phase, testosterone and energy levels are higher, and sexual activity often has a performance-enhancing effect. In the luteal phase, this can reverse.

Sexual energy redirection – myth or useful biohack?

Practices such as “NoFap” or Taoist sexual techniques aim to redirect energy – with sometimes astonishing effects on focus, strength, and self-control.

Natural optimization strategies

Timing of training & sexuality in everyday life

Don't plan intense workouts right after orgasm—at least not if you're a man. Conversely, targeted sexual activity can help with sleep problems or stress.

Sleep, nutrition, mental focus

Good sleep promotes testosterone, growth hormones, and emotional stability. A high-protein, anti-inflammatory diet supports both muscle building and sex hormones.

Importance of intimacy and emotional connection

Oxytocin , the so-called cuddle hormone, not only has a relaxing effect but also promotes performance – if the emotional component is right.

Coaching tips: How to harmonize body and mind

Combine targeted strength training with moderate endurance, paying attention to recovery and closeness in your daily routine. The body functions holistically – and your hormonal balance is the key to sustainable performance.

Supplements & herbal supports

Maca, L-arginine, Tribulus terrestris, zinc, ginseng

• Maca: Adaptogen, improves mood and libido

• L-Arginine: NO precursor, promotes blood circulation

• Tribulus terrestris: hormone regulating, especially in men

• Zinc: Important for testosterone production

• Ginseng: stress-regulating, vitalizing

Dosages and combinations

Ideally taken in the morning or before training, in 4–6 week cycles. Combination supplements are useful for multiple goals.

Current study situation & research

Sports medicine studies on testosterone & sex

• Regular sex = higher testosterone levels

• Excessive sex = dopamine desensitization possible

Neuroscientific findings on dopamine reward systems

Sex and exercise activate the same reward centers – conscious timing helps with focus and discipline.

Studies on performance during regular sexual activity

• Meta-analysis 2023: No negative effect of sex the day before on performance

• Men with fulfilling sex lives: higher VO₂max & faster recovery

Conclusion – How to use your hormonal balance for performance and desire

Sport and sexuality aren't opposites—they fuel each other. If you understand your body and your hormones, you can use both to gain more strength, motivation, and balance. Timing, self-awareness, and hormonal fine-tuning are the key—to a high-performing, pleasurable life.

Sources

1. The role of prolactin after orgasm – Biochemical and behavioral outcomes , 2021

https:// pubmed.ncbi.nlm.nih.gov/33571041→ Study on the increase in prolactin after orgasm and its effects on men.

2. Dopaminergic response to sexual stimulation and exercise , 2020

https:// www.sciencedirect.com/science/article/abs/pii/S014976341930754X → Comparison of dopamine effects during sex and exercise.

3. Effects of sexual activity on athletic performance , 2023

https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC8784712→ Influence of sex on athletic performance.

4. Testosterone response to resistance training and sexual activity , 2019

https:// www.sciencedirect.com/science/article/pii/S0306453019300190 → Hormone dynamics during training and sex.

5. Oxytocin and exercise recovery , 2022

https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC9510904→ Role of oxytocin in regeneration.

6. Neuroendocrine regulation and athletic performance , 2018

https:// pubmed.ncbi.nlm.nih.gov/29264598→ Control by hormonal axes during sport and sex.

7. The impact of ejaculation frequency on hormonal balance , 2021

https:// journals.sagepub.com/doi/abs/10.1177/0963721420957324→ Relationship between ejaculation and testosterone levels.

8. Natural supplements and testosterone regulation , 2020

https:// www.mdpi.com/2072-6643/12/3/777→ Overview of natural testosterone boosters.