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Could Releasing Sperm Help Muscle Growth?

In the quest for optimal fitness and muscle growth, various factors come into play, including diet, exercise, and lifestyle. Amidst the myriad of fitness advice, a curious question often arises: “Does releasing sperm help muscle growth?” This topic has stirred intrigue and speculation within fitness circles. In this blog, we’ll delve into the science behind this question, explore the relationship between releasing sperm and muscle growth, and provide you with a well-rounded understanding of this intriguing subject.


Understanding the Link: Ejaculating and Muscle Growth

At the intersection of physiology and fitness, the potential connection between releasing sperm and muscle growth warrants exploration. Let’s dive into the various aspects to consider:


Hormonal Dynamics: Testosterone and Muscle Growth

Testosterone, often dubbed the “male hormone,” plays a pivotal role in muscle development and growth. It’s the hormone responsible for anabolic processes, which contribute to muscle protein synthesis. Research suggests that the act of releasing sperm doesn’t significantly affect testosterone levels in the long term. However, there might be a temporary fluctuation after ejaculation. This means that while testosterone levels might experience a brief dip, it’s unlikely to have a substantial impact on muscle growth in the grand scheme of things.


The Role of Nutrient Composition: Protein and Recovery

One of the key components of muscle growth is protein synthesis. Protein provides the building blocks necessary for muscle repair and growth after intense workouts. The act of releasing sperm doesn’t directly influence protein synthesis, but some individuals may experience a temporary decrease in energy or motivation post-release. Ensuring a balanced diet such as the Mediterranean diet with adequate protein intake is crucial to support muscle recovery and growth, regardless of whether sperm has been released. If you’re after healthy recipes geared towards improving male fertility, the ExSeed Fertility Cookbook contains loads of nutritionist-backed meal ideas and cooking steps.


Recovery and Rest: The Bigger Picture

Rest and recovery play an integral role in muscle growth. While there’s no direct evidence suggesting that releasing sperm hampers recovery, it’s essential to consider the overall impact of lifestyle choices. Consistently getting sufficient sleep, managing stress, and allowing your body ample time to recuperate after workouts are key factors for effective muscle growth. If releasing sperm affects your sleep or recovery routine, it’s important to manage these aspects holistically.


Mind-Body Connection: Psychological Well-Being

The mind-body connection cannot be overlooked in the realm of fitness. Psychological well-being, including motivation, focus, and self-confidence, contributes to successful muscle growth. For some individuals, releasing sperm might have a temporary impact on energy levels or mood. It’s essential to strike a balance that ensures both physical and mental well-being. Engaging in activities that boost your mood and maintaining a positive mindset can positively influence your fitness journey.


Individual Variation: Listen to Your Body

It’s important to recognize that individuals vary in their responses to releasing sperm and its potential impact on muscle growth. Some people might not notice any significant changes, while others might experience minor fluctuations in energy levels. Pay attention to your body’s cues and responses. If you find that releasing sperm affects your workouts or recovery, consider adjusting your routine or exploring strategies to mitigate any negative impacts.


Balancing Fitness Goals and Personal Choices

In the quest for muscle growth and overall fitness, understanding the potential connection between releasing sperm and its impact on your goals is essential. While the scientific evidence doesn’t strongly support a direct link between sperm release and muscle growth, it’s important to consider various factors such as hormones, recovery, and psychological well-being. Achieving fitness objectives requires a holistic approach that considers individual variation, balanced nutrition, effective recovery, and psychological well-being.

As you navigate your fitness journey, remember that personal choices play a significant role. Listening to your body, making informed decisions, and maintaining a healthy lifestyle are paramount. Strive for a harmonious balance between your fitness goals and your body’s natural processes, allowing you to achieve the results you desire while prioritizing your overall well-being.

Even if masturbation marginally affected sperm health, there’s no point in getting too fixated on it if your sperm health is already high. But how do you know? A sperm test is the natural next step, but since it can be a faff to go into a clinic for an appointment, not to mention the pre-requisites to use the NHS services, an at home semen test like the ExSeed kit can provide you with that all important insight into the health of your swimmers.

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Wearing tight pants and underwear

Studies show that men who wear looser underwear have higher sperm concentration and total sperm count compared to men who wear tighter underwear. So, lose the tight clothes and wear something loose to give your testicles some air.

CONCLUSION: learn more about how heat can affect sperm quality here.


Besides higher mortality rate and various diseases, stress is associated with low sperm quality. Stress is known to be associated with lower testosterone levels and oxidative stress with both playing an essential role in producing and maintaining healthy sperm cells.

CONCLUSION: If you feel stressed, we recommend you get some help so you can have a balanced mental health. For a stress management guide, download the ExSeed app for free and start your personalized action plan today.

Physical activity

Scientific studies show that men who are physically active have better semen parameters than men who are inactive. Fertility specialists also state that regular physical activity has beneficial impact on sperm fertility parameters and such a lifestyle can enhance the fertility status of men.

Prioritizing exercise can help improve your overall health and result in healthy, fast swimming sperm cells that have good chances of fertilizing an egg.

CONCLUSION: Try incorporating exercise in your weekly schedule to you ensure exercising at least twice weekly. We recommend a combination of cardio training and strength exercise. Read more about exercise and male fertility on our blog.


Fast Food
Processed foods damage the health of sperm-producing cells and cause oxidative stress, which lead to poorer sperm quality. Heavy consumption of junk food (every week) can increase the likelihood of infertility since men who consume vast amounts of unhealthy food are at risk of having poor sperm quality. Besides harming your fertility, junk food enlarges your waistline, harms your cardiovascular system, kidneys, and more.

Eating more fruit and vegetables can increase your sperm concentration and motility. It’s important that you consume a healthy diet filled with antioxidants and that you eat vegetables every day. Foods such as apricots and red bell peppers are high in vitamin A, which improves male fertility by nurturing healthier sperm. Men who are deficient in this vitamin tend to have slow and sluggish sperm.

Sugary snacks/beverages: several times a week Excessive consumption of high sugar items can lead to oxidative stress, which negatively impacts testosterone levels and sperm motility. Sugary snacks and beverages are also highly associated with obesity and low fertility.
CONCLUSION: To boost sperm quality, stay away from fast food, processed food, and sugary snacks or beverages. You need to implement a healthy prudent diet filled with necessary superfoods needed for good sperm production. Check out our guide to Male Fertility Superfoods. For personalized guidance and support on how you can start improving your sperm health, check out the Bootcamp.


Direct heat can inhibit optimal sperm production and cause Sperm DNA damage. Sperm cells like environments that are a couple of degrees lower than body temperature. Avoid overheating from warm blankets, seat warmers, heat from your laptop, hot showers, and saunas.

Cigarette smoking

The exposure to tobacco smoke has significant negative effects on semen quality. The damage of cigarettes and nicotine of course depends on how many cigarettes you smoke per day and for how long, but even low usage (up to 10 cigarettes / day) can inhibit healthy sperm production.  

CONCLUSION: Stay as far away from cigarette smoking as possible if you care about your general health and your fertility. Read more here.

Cell phone

When you have your cell phone in your front pocket, your testicles are exposed to electromagnetic radiation, which studies have shown to damage the sperm cells. Put your phone in the back pocket of your pants or in your jacket pocket.


There is a clear association between obesity and reduced sperm quality. At least part of the reason for this is that obese men may have abnormal reproductive hormonal profiles, which can impair sperm production and lead to infertility. 

A BMI higher than 30 can lead to several processes in the body (overheating, increase in oxidative stress in the testes, sperm DNA damage, erectile dysfunction) that can have a negative impact on male fertility. This can result in problems when trying to conceive.  

CONCLUSION: BMI is one of the risk factors that influence semen quality and, for example, sperm motility.  


A beer or glass of wine now and then do not really harm sperm quality. But excess alcohol drinking (more than 20 units per week) can reduce the production of normally formed sperm needed for a successful pregnancy.

CONCLUSION: If you want to stay safe, stay under 14 units of alcohol per week. For more information on how alcohol can affect male fertility, take a look at our blog: “Alcohol and Sperm Quality”.


Studies show that women younger than 35 and men younger than 40 have a better chance of getting pregnant. Men can produce sperm cells almost through their entire life, but the sperm cell DNA is more fragile and prone to damage after the age of 40.

As men age, their testes tend to get smaller and softer resulting in a decline in sperm quality and production. These changes are partly because of an age-related decrease in testosterone level, which plays a very important role in sperm

production. Higher male age (>40 years) is not only associated with a decline in sperm production but also with increased sperm DNA fragmentation and worsened morphology (shape) and motility (movement). These negative effects make the sperm cells less qualified for egg fertilization.

CONCLUSION: with an age under 40, you shouldn’t have to worry much about age as a factor in itself. However, studies have shown a slow decline after the age of 30-35 years

and if you are above 40 years of age, your sperm quality can be affected due to increased sperm DNA damage resulting in a decrease of sperm motility and concentration. Remember that you cannot evaluate the quality of a sperm sample by just looking at it – this requires a sperm analysis.