Today we will touch on a rather interesting topic — the topic of sex and heavy sports loads. A few months ago, I brought up the subject of preparing for competitions in a conversation with my coach. We talked about many things, when we got to fatigue and heavy loads, he said that during the preparation for competitions, there was enough energy only for training, for food, and for sleep. That's all! It was even hard to think. I returned from training, ate, and crashed into sleep. Even the mere thought of sex didn't cross my mind. As for engaging in practice, there couldn't even be a discussion about it, as everything ultimately boiled down to a closed cycle of “train — eat — sleep,” and no if then.
It would seem that everything is simple: a lot of training — little sex. However, it turned out that training differs from training, and athletes whose training is related to endurance suffer the most.
First, let's talk about the good, that is, that exercises providing moderate loads contribute to the production of testosterone! For example, studies have shown that after short intensive exercises lasting 20 minutes, both women and men experience an increase in testosterone levels in the blood, which means that along with testosterone, sexual desire also increases.
However, this does not apply to longer endurance training. In this case, everything happens just the opposite: the level of male hormone in the blood decreases, along with it, sexual activity also declines. In women, intensive training can lead to physical exhaustion and a significant decrease in the levels of estrogen and progesterone — hormones responsible for desire and satisfaction.
These problems do not concern all types of training. For example, strength training or training that develops power causes the active production of growth hormones and other anabolic hormones in our body. Endurance training activates the production of cortisol and catabolic hormones.
Anabolism — the synthesis of new structures or substances, this process supports the renewal and growth of new tissues in the body, including muscles. Anabolic processes occur at rest and under the influence of anabolic hormones: steroids, growth hormone, peptides, insulin, as well as means with anabolic activity (anabolic steroids, protein, amino acids, and much more).
Catabolism — the destruction of structures or substances, this is necessary for the formation of simple substances (glucose, amino acids), which can be used for emergency needs. In bodybuilding, catabolism of proteins (muscles) is particularly important, during which muscle protein is broken down into amino acids. Catabolic reactions are provoked primarily by stress, fatigue, physical load, hunger, and other situations that are accompanied by an increase in the concentration of cortisol, adrenaline, and, to a lesser extent, thyroid hormones.
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Does this mean that if you are engaged in sports that require endurance, you can forget about sex during the preparation period for competitions? It all depends on your physical condition, common sense, adherence to regimen, and proper nutrition, which would help restore strength and eliminate imbalances.
Rule #1. More Intense, Not Longer
Prioritize correctly: replace some simple running workouts with more intense interval ones, but shorter in duration. In fact, one long run a week is quite enough for you, while all others can be less prolonged but more intense in load.
Rule #2. Eat More Foods High in Healthy Fats
Add more foods to your diet that are natural sources of cholesterol and saturated fats: avocados, olives, coconut milk, fish oil, fish, and fatty cuts of beef. In this case, fats are the hormonal precursors that help restart the process of producing “desire” in our bodies.
Men are recommended beef, as it helps to increase testosterone levels.
Rule #3. Avoid Simple Sugars, Convenience Foods, and Alcohol
These three components can lead to the depletion of natural hormones and substitute them with synthetic ones, resulting in hormonal imbalance.
Rule #4. Avoid Stressful Situations
Stress has never been a friend of sex, and combined with heavy physical loads, the negative effect is amplified! Therefore, try not to get stressed over trivial matters at work and at home. Engage in yoga, practice special breathing exercises, and walk more in the fresh air in good company.
Rule #5. Have Sex More Often
Sex is a great workout for the core, thighs, and cardiovascular system, which also does a lot of good for your brain and stimulates the production of the right hormones. Just think of it as the fourth stage of your triathlon. ;)
Once again, we remind you that we are talking about high workloads during the preparation for competitions. This absolutely does not concern those who just run 3–4 times a week for 10 km to maintain running shape and gradually increase the load within reason. In such cases, running only stimulates your sex life and even helps to get rid of some problems.
