Can Snacks Get You Ready for Round Two?

Sometimes, sex can feel like a workout, revving up your heart rate and releasing endorphins like a good sweat at the gym. But what happens when you find yourself mentally wanting a second round though you're physically worn out? You'll likely need at least a 30-minute break to let the body balance its hormones and work up the ability to maintain another erection—just enough time for a quick nosh. But the tangible effects of that snack break are still unclear.

"Unfortunately, when it comes to diet, there is no obvious magic bullet to improve sexual performance," at least not immediately, said Jeremy Choy, M.D., an acting assistant professor of medicine in the Department of Urology at the University of Washington School of Medicine.

In fact, sticking to a strict diet could actually send testosterone levels in the opposite direction of what you want. A 2020 Journal of Urology study suggested that men who adhered to low-fat meal plans had slightly lower mean testosterone levels than those who didn't. Choy said you should sprinkle a few grains of salt on the study's results, however, as differences in testosterone levels between the two groups were modest, "so the clinical applicability of this is open to interpretation."

Foods that could boost performance

Zinc-rich foods, such as cashews, pine nuts and chickpeas, could help increase testosterone production and increase sex drive as a result, according to the latest edition of "The Textbook of Clinical Sexual Medicine."

For a sweet fix, a quick bite of chocolate might empower your second round. According to a 1999 Journal of the American Dietetic Association study, chocolate contains high levels of phenylethylamine, a naturally occurring, stimulating compound that's detected at higher levels among people in love. The clinical sexual medicine textbook also cited a 2010 Neuropsychopharmacology study, suggesting a "highly significant correlation" between increased caffeine intake and general improvements in sexual satisfaction, due largely to the natural caffeine in chocolate.

This isn't an excuse to go chug an iced coffee, though, as twitching (in the wrong ways) during sex is rarely sexy, and overloading on caffeine can actually lead to serious health problems, especially if you have undiagnosed cardiovascular or circulatory issues.

Long used as a natural remedy in Eastern and Southern Asian medicine, ginseng can also help improve overall sexual dysfunction. A 2005 Life Sciences study indicated that men with mild to moderate erectile dysfunction (ED) showed broad improvement in sexual function after increased ginseng intake when compared to men taking a placebo (to be fair, the specific dosage was unclear).

It's what's in the aphrodisiac that matters

According to Nan Wise, Ph.D., a licensed sexual therapist and author of "Why Good Sex Matters," foods rich in magnesium and those with L-arginine can help boost sexual performance. L-arginine is an amino acid that leads to the production of nitric oxide—a molecule that helps the muscles of the penis relax and form an erection. Foods rich in L-arginine include chicken, peanuts and spirulina, while pumpkin seeds, cashews and the trusty oyster contain high levels of magnesium.

"There isn't a true aphrodisiac per se," Wise argued, "but in general, you're looking for foods that decrease inflammation, support cardio health and increase vasodilation," or the widening of blood vessels, which increases blood flow and decreases blood pressure.

So should you grab some trail mix in between sex sessions or stash an energy bar in your nightstand next to the lube? You could, but science offers no guarantees it'll give you that burst of stamina you're looking for. And remember to bring enough for everyone in the group.

When in doubt, order Mediterranean

If you're looking to improve overall sexual function, the well-known cardiovascular benefits of switching to a Mediterranean-style diet, which focuses on plant-based foods, less-processed meats and smaller portions, could lead to improved performance in bed.

"There is some data to suggest that men who adhere to Mediterranean-style diets tend to have lower rates of erectile dysfunction," Choy said.

He noted that men who already have ED as a result of metabolic syndrome and adopt a Mediterranean-style diet are more likely to improve penile function and sexual performance, because the diet promotes improved vascular health and a better metabolic profile, leading to fewer issues with evening performances.

A separate 2020 Journal of Urology study supported this theory. Over a 16-year period, more than 20,000 men ages 40 to 75 were followed as they made a long-term switch to a Mediterranean-style diet. The overall results underscored the importance of healthy eating relative to sexual performance. The overall count of ED was lower, and improved health and performance metrics were especially prevalent in men under the age of 60. 

So, if you're trying to get more bang for your buck in the bedroom, instead of reaching for a quick fix, take a more comprehensive look at your diet. You'll not only improve your overall bodily health, but you will also likely find yourself more satisfied, too.