Lifestyle · Jan 31, 2026

The ins and outs of sex and sports performance

From Ancient Abstinence to Olympic Reality

Athletes have debated sex before competition for thousands of years. In ancient Greece, many believed abstinence increased aggression, strength and competitive focus and so avoiding the bedroom became part of the training plan.

Fast-forward to the 2016 Rio Olympics and the picture looks very different. Organisers provided 450,000 condoms for athletes - around 42 each - reflecting a very modern approach to life inside the Olympic village.

So where does the truth lie? Does sex help performance, harm it, or make no difference at all?

Sex drive and testosterone

For men and women, testosterone and sex drive go hand in hand, but testosterone levels also affect sports performance. Low testosterone is linked to low energy, decreased strength and increased body fat.

Nearly half a million condoms were dished out at Rio. No figures are available for how many were used...

Short, high intensity training spikes testosterone levels, but high-volume endurance work spikes cortisol – which is a performance wrecking ball – as well as catabolic hormones, which cause muscle breakdown and decrease testosterone thus reducing sex drive. This can then become a downward spiral because, due to endorphin release, sex is a great stress-buster but as stress goes up and drive goes down, you’re less likely to be up for it.

So, it’s important to get the balance right and, if you’re primarily into endurance performance, it might be worth including at least one high intensity session per week.

Concerned about your testosterone levels? Fear not - we have 5 ways you can increase your testosterone naturally.

Does sex improve sports performance?

Clinical studies historically utilised only small sample sizes and produced inconclusive findings, but most suggest it doesn’t impact sporting performance. As one study from Frontiers in Physiology found, “sex had no statistically significant effect on athletic performance”.

There’s no hard evidence to show sex negatively impacts sports performance

Sex, sport and timing – is there a sweet spot?

The above holds, unless sex is undertaken less than two hours before competition. Unsurprisingly. After all, who’s going to hit a Parkrun PB with beads of sweat (or worse) still trickling down their neck?

Aside from clinical studies, anecdotal experience leans towards sex having a positive impact on performance, so long as the circumstances are right and you’re not going all 1970s with the post-coital cigarettes afterwards.

When sex and sport clash

Before a big training day or race, we’d suggest abstaining under only three conditions:

If your sport requires a lot of focus. Many sports require concentration, but we’re looking at those particularly cerebral sex-mad chess players amongst you
If it impacts your sleep. Because sleep is absolutely crucial for athletic performance and any activity that reduces the hours of kip the night before a competition isn’t a good idea. That said, if a little early-evening ‘action’ will help you sleep better, then it could be a goer
If you swing from the rafters like a Chinese acrobat. Adventurous sex might be the spice your relationship needs, the energy demands for such ambitious love-making could leave you depleted the next morning. Keep it missionary before race day to avoid pulling a muscle before you’ve even made the (race) start

As long as its not too acrobatic, you're fine having sex before competition

So, should I have sex to improve my sports performance?

Well, it’s down to you really and naturally, we’d recommend in-depth personal research to discover what works best for you. And like any good running or triathlon advice, we’d advise against trying anything new on the day (or night) before. No new kit, no untested nutrition and no new sexual positions that could pull a muscle.

As far as we're concerned at 33Fuel life is about ‘engaging’ in what you love and what makes you happy as frequently as possible. A healthy sex life is a great thing so if it puts a smile on your dial, then go for it.

Great performance always needs great fuel

The entire 33Fuel range is crafted using the world's finest superfoods, but for your bigger training days, grab a Protein & Greens shake. Combining organic Greens with 30g protein per serving, it'll keep your body fuelled with premium nutrition so you can keep pushing.