Whenever we think of nutrition, it’s always in regards to what foods give us a healthy and balanced diet. What’s often overlooked however, is that what we eat plays a crucial role in all aspects of our lives.

Getting your diet right can help your fitness and your appearance, it can also have benefits for your mental health and – very importantly – your sex life.

We caught up with nutritionist Daniel O’Shaughnessy for the diet tips we need to improve our sexual performance.

How can what we eat make us better in bed?

There are some common foods that we can all take to increase our sex drive and make us more aroused.

Oysters for example are rich in zinc and contain two amino acids that have been found to increase the production of sex hormones.

Salmon is rich in omega 3 and helps boost the production of dopamine within our bodies. Dopamine is basically our brain’s pleasure chemical and it definitely helps get us in the mood.

Even a chocolate bar can have a mood-boosting effect. There’s a reason we always buy people chocolates!

Are there different diet tips depending on what we’re into? What are the top tips for tops?

One of the most common questions I get asked, is can nutrition help with Erectile Disfunction. It’s one of the most common issues facing men – for a multitude of reasons – and what you eat really can help elevate the symptoms.

Celery is basically nature’s viagra and contains arginine – that helps expand blood vessels. Watermelon similarly relaxes the blood vessels. Spinach – along with other magnesium-rich foods, dilates the blood vessels.

So, adding extra celery, watermelon, and spinach to your diet is a great way to help you to have stronger and more sustainable erections.

Premature ejaculation is another challenge that many guys encounter. Boosting the amount of zinc and magnesium that you’re getting in your diet is thought to help with your overall sexual functioning – it’s one of the steps you can take to tackle premature ejaculation. You can take supplements to boost your levels of zinc and magnesium, but you’ll also find them in foods such as dark chocolate, spinach, beef, lamb, and chickpeas.

Then there’s the money-shot. When you’re trying to father a child, you might be looking for ways to boost your sperm count. Increasing the antioxidants in your diet is a good way to boost your sperm count. Look for foods that are high in selenium – Brazil nuts and blueberries are a good starting point.

Many of us aren’t that bothered by sperm count but we are looking for volume in our cum-shot. There are some studies that suggest that taking a D-aspartic acid supplement can help to boost your testosterone – this might help to increase the volume of your cum. There’s a common belief that pineapple will make it taste sweeter, so that’s never a bad thing.

What’s best for bottoms?

I think the main concern for anyone who bottoms is the issue of keeping clean during sex. The fear of accidents is a major psychological setback for many of us – that anxiety can often prevent us from relaxing and enjoying ourselves. A concern about cleanliness also frequently leads to guys douching too much – the butt is a sensitive part of our body, over-douching will do more harm than good.

Diet plays a really important role in how our body responds to anal sex.

Firstly, we need to stay hydrated – about 2-3 litres of water per day.

Secondly, we need to be getting enough dietary fibre. Aim for eight portions of fruit and vegetable per day – six vegetables and two fruit.

Thirdly, reduce our dairy intake. Dairy is one of the main causes of things getting gooey down there, so it may be time to switch over your whey protein shake to a vegan or collagen protein. Keep the gym gains but lose the insecurities.

Finally, invest in a probiotic. Look into supplementation or foods like kefir and kimchee. A probiotic helps increase levels of good bacteria in our stomachs and keeps everything moving along as it should.

As I said by following the above, you can’t guarantee you’re a 100 percent ready for action but you definitely won’t to douche as much.

Is sex an effective form of exercise?

Is sex an effective form of exercise? Can we skip a workout in the gym if we’ve had a bit of sexercise?

Whatever your health and fitness goals are, there’s no denying that if you’re consuming more calories than you’re burning off then you need to be ready to embrace your curves and swerves.

Spending more time in the gym is definitely one way to burn off excess calories, but having sex is also a pretty effective way to give your body a workout.

How many calories should I be burning?

Calorie counting isn’t something that you really want to obsess over. If you’ve got a fairly balanced diet and you’re relatively active each day then you won’t notice much change in your body. If you’re trying to change your physique in some way, then you probably need to get a bit more technical with it all.

If you’re paying attention to your diet, it’s relatively easy to keep track of how many calories you’re consuming each day. But how many calories are you burning?

Your daily functions will generally account for around 50–70% of the energy that your body uses. The more muscle mass you have, the more energy that your body is using — even when you’re at rest.

Physical activity or exertion is the next best way to consume energy and burn calories.

How Many Calories Does Sex Burn?

One study of 21 couples in Montreal looked into how many calories sex burns based on gender. When having sex, the men taking part in the study would burn more than 100 calories based on an average of 3.6 calories per minute.

When you compare this to various options available at the gym, this is probably about the same amount of calories as you’d burn doing some resistance training with weights. Cardio-focused exercises such as treadmill, stationary bike, or circuit training will burn more.

Sex may not be the most effective way to burn calories, but it could easily be one of the most enjoyable.

Which sex positions burn the most calories?

Sucking cock: Good for foreplay but not brilliant for burning calories. It’s a good starting point to get the blood pumping. Same goes for rimming.

Jacking cock: Putting your arms to work is going to increase the calories that you’re burning, but it’s a relatively small muscle group. A good part of your warm-up routine.

Bottoming: The effectiveness of this as a calorie burning exercise is going to depend on the position that you’re using. If you’re on your back, or if you’re face-down, then your top is doing most of the heavy-lifting. You’ll burn most calories if you’re straddling your top and really using your legs to fuck his cock into you.

Topping: This is generally going to be the power-move in terms of burning calories. When you’re topping, most positions that you’ll be exploring will involve you engaging your core and using your glutes to thrust forward. Your glutes are a big muscle group — putting these to work is going to chew through the energy that your body has been storing up. Think about the variations you can use to increase the intensity — using the wall or some furniture for extra leverage can also bring your arm and chest muscles into play.

Obviously, whatever position you’re putting into action, the longer the session and the more physically intense it is then the more calories you’re burning.

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