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Testosterone is the most important male hormone, responsible for both sexual function and muscle growth. Low testosterone not only reduces libido but also decreases strength performance during exercise.
Does testosterone levels drop if you don't have sex?
Research conducted by Zhejiang University in China has shown that in the absence of ejaculation—whether through sex or masturbation—levels of the male hormone testosterone initially remain at normal levels for the first six days, then begin to drop sharply(1)
This suggests that a healthy man needs to ejaculate every six to seven days—if he is not sexually active for more than a week, his testosterone levels drop, which negatively affects both his muscles and his overall well-being and mental state.
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The Effects of Masturbation on Muscles
Unfulfilled sexual desire leads to an increase in the stress hormone cortisol, which destroys muscles and leads to weight gain in problem areas (lower abdomen and sides). Cortisol is especially harmful to the body with low testosterone.
The hormone prolactin, produced after reaching orgasm, leads to a decrease in cortisol levels - whether orgasm is achieved alone or not does not matter. That is why it is safe to say that regular masturbation is good for men's health.
Too much sex?
Excessive ejaculation can lead to a decrease in testosterone levels, since with each portion of sperm, the body loses zinc, which is important for the synthesis of sex hormones.
In the absence of sufficient amounts of this mineral in the diet, testosterone levels decrease.
The recommended daily intake of zinc is 10-30 mg, and the leaders in its content are bran, pumpkin seeds and sprouted wheat grains. If your sexual performance is at a high level, try to eat more of these foods.
Sex Before a Workout
On the one hand, regular sex or masturbation helps to keep testosterone levels at normal levels. On the other hand, immediately after orgasm, the hormones prolactin and oxytacin are produced, which have a relaxing and calming effect.
The period between sexual activity and strength training should be at least a few hours - that is why the coaches of professional athletes carefully monitor that the wards do not "relax" before the competition.
Sex After a Workout
The above-mentioned research by Zhejiang University(3) showed that the male body needs ejaculation in the period of an hour after the end of training. According to scientists, this helps improve the body's immune system and speeds up muscle recovery.
Since testosterone levels are at their maximum immediately after strength training, this has a positive effect on libido, pumping sexual desire literally to the skies - almost every man involved in sports had to replace this.
Does sex help you lose weight?
One of the most common myths about sex is that it burns a huge number of calories. In reality, the energy expenditure during sex is no more than 300 kcal per hour. The actual figure is even lower, since 60 minutes is a rather optimistic estimate.
However, it’s not about burning calories at all—sex affects men’s hormone levels in more profound ways. Normalizing testosterone levels helps build muscle and burn fat, while the hormone oxytocin lowers cortisol and combats depression.
Scientific studies suggest that abstaining from sex or masturbation for a week has a negative effect on testosterone levels, while having sex immediately after strength training can speed up muscle recovery.
📌 Key Findings
- Sex doesn't burn many calories, but it affects hormones and fat burning
- Testosterone levels may drop after 6–7 days without ejaculation
- Regular sex or masturbation helps maintain hormonal balance
- High cortisol levels break down muscle and are linked to stress
- An orgasm lowers cortisol levels through the release of prolactin
- Having sex too often can lower zinc levels
- Sex before a workout reduces concentration
- Sex after a workout can speed up recovery
Scientific Sources
— Jiang M. Periodic changes in serum testosterone levels after ejaculation in men. Sheng Li Xue Bao Dec. 25, 2002;54(6):535-8
— Is the U.K. Government Encouraging Teen Masturbation? source
— Xin J, Zou Q, Shen JW. A study on the relationship between ejaculation and serum testosterone levels in men. J Zhejiang Univ Sci. Mar–Apr 2003;4(2):236–40
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