Impact of Masturbation on Strength and Performance

Introduction

• Presenter: Dave Miller from garagestrength.com
• Topic: Exploring the effects of masturbation on strength and athletic performance in males.
• Context: Based on experiences with high-level athletes from various sports.
• Common Query: Does masturbation or sex affect power output and sports performance?

Hormonal Response to Orgasm

• Testosterone Levels:
  • Abstinence: Slight increase in testosterone noted during short-term abstinence.
  • Orgasm Impact: Achieving orgasm (through masturbation or sex) shows almost zero impact on testosterone levels.
• Prolactin and Dopamine:
  • Post-Orgasm Effects:
    • Surge in prolactin levels leading to reduced sexual desire.
    • Dopamine levels decrease, affecting sexual desire.
  • Time Frame:
    • Euphoria lasts 5-10 minutes post-orgasm.
    • Prolactin levels drop after 15-20 minutes.

Impact on Physical Performance

• Immediate Effects:
  • Masturbating 30-60 minutes before physical activity may lead to a slight dip in performance.
  • Elevated prolactin and decreased dopamine/catecholamines impact recovery and readiness.
  • Recovery period needed: 1-2 hours post-orgasm.
• Long-term Effects:
  • No chronic negative impacts from masturbation if done once daily or less frequently.
  • Outside a 3-5 hour window, no impact on performance.

Recommendations

• Timing:
  • Avoid resistance training or competitions 30-90 minutes post-masturbation.
  • Aim for a 3-5 hour gap between masturbation and strenuous activities.
  • Preferably avoid on the same day as a major competition.
  • Consider post-training sexual activity to avoid performance issues.

Conclusion

• Understanding hormone responses helps manage timing for optimal performance.
• For further insight into sex and athletic performance, additional resources are available.