What To Eat & Drink To Last Longer? Best Foods to Eat Before Sex

I am the author of a best selling program to help men last longer in bed called 47 Hour and its newly updated version Sex Boss. As part of my job I have been researching the topic of sexual stamina from every possible angle over the past years.

I’ve dug through a mountain of data, statistics, and research to bring you this definitive guide on the best foods to eat before sex.

Let’s dive into it!

Are oysters a good aphrodisiac? Will alcohol help or hinder your libido? And are there any foods you should avoid before sex? When it comes to sexual vitality, there’s a lot of misinformation out there.

what to eat to last longer

Our parents knew it all along: eat fruit and vegetables

Key Takeaways – What To Eat Before Sex

  • A Mediterranean diet consisting of fish, fruit, vegetables, nuts, whole grains, and olive oils can increase libido.
  • Vitamin C is proven to boost testosterone levels in men.
  • Omega-3 fatty acids increase sperm quality and reduce bodily inflammation.
  • Zinc, which is found in oysters, crabs, and lobster, can help men achieve stronger, firmer erections.
  • Small amounts of beer or other types of alcohol can decrease sensitivity and help men last longer in bed, but you shouldn’t rely on drinking or drinking excessively before sex.
  • The healthy fats found in nuts and seeds can increase vaginal lubrication in women.
  • Both men and women should avoid spicy, greasy, or fried foods before sex, or any foods that may cause intestinal upset, indigestion, or gas.

Which Food Makes You Last Longer In Bed?

I should start out by stating that there are very few studies that link diet and libido. And there are even fewer studies that link food and lasting longer in bed.

So while some of the suggestions I make in the following article may help you improve your sex life, they’re not going to miraculously turn you into a sex god overnight!

That said, there is quite a bit of research that suggests diet can impact an individual’s mood and physical energy levels, which, in turn, can have an impact on your sex drive.

So as a general rule, if you eat healthy, nutritious foods, they can have an indirect effect on your sex drive, while eating greasy, unhealthy junk foods, like chips, candy, or drinking a lot of alcohol can have a negative impact.

But what foods specifically are best for improving your sex life?

What food increases sex drive?

From all of my research, I’ve found that a Mediterranean-style diet is one of the best diets for increasing libido, as well as helping you live a longer, healthier life with a reduced risk of heart disease and cancer.

A Mediterranean diet consists of eating primarily fruits, vegetables, nuts, whole grains, herbs, and olive oil.

But how exactly do these foods impact your sex drive?

Let’s take a look!

  • Extra virgin olive oils – One study showed that consuming more than 7 grams of olive oil per day is linked to a much lower risk of cardiovascular disease. Olive oil contains polyphenols, which have potent anticancer and anti-inflammatory properties. But they don’t only help your heart. Polyphenols improve blood vessel health and circulation, which means men and women can benefit from better blood flow to their erogenous zones.
  • Monounsaturated and polyunsaturated fats – Are known as “healthy fats” and can be found in eggs, fish, sunflower seeds, walnuts, flax, and more. Our bodies need the cholesterols in these fatty acids to produce hormones like testosterone and estrogen. Eating foods rich in these fats can boost your body’s production of the hormones essential to a healthy libido.
  • Antioxidants – Found chiefly in fruits and berries, antioxidants have a wide range of benefits regarding having a healthy sex life. Vitamin C is one of the most well-known antioxidants proven to help boost testosterone production. Vitamin C has also been shown to reduce cortisol levels, reduce stress, and improve mood, which can help boost a person’s sex drive.

What should I eat 30 minutes before sex?

Eating a light snack 30 minutes before engaging in sexual activity can help to provide energy and improve performance.

So, especially if you’re planning on making love all night long, I recommend having light, nutritious snacks, like fruits, nuts, or seeds, before going to pound town.

This will help you keep your energy levels up, so you won’t get tired and give up halfway through the act.

Some of the best options for men and women to eat before sex include:

  • Fruits – Fruits like watermelon, berries, and bananas can boost energy leading to better sex. Fruits are packed with sugars, and all sorts of other nutrients that will give you a boost, without causing you to crash after.
  • Nuts and seeds – Almonds, walnuts, and pumpkin seeds are rich in healthy fats that can increase vaginal lubrication. Nuts and seeds are also packed with protein and minerals, which are essential nutrients for a healthy libido.
  • Greek yogurt – Is a good source of protein and can provide a boost of energy. Plus, there are all sorts of probiotics in yogurt that can help you improve your gut health and keep your digestion regulated.
  • Dark chocolate – A small piece of dark chocolate can boost energy and improve mood before sex. While the sweetness of dark chocolate can give you a boost, it also contains L-arginine, which is an amino acid that can act as a natural aphrodisiac for both men and women.
  • Avocado – Avocado is another excellent source of healthy fats that can increase lubrication. Pair an avocado with some whole grain toast, and you’ve got yourself a snack that will supercharge your erection and get her wet, ready, and begging you to slip it inside.

I also recommend drinking plenty of water and other non-alcoholic beverages, which will help you stay hydrated before, after, and during your love-making session.

While hydration is important for good fucking, it’s also vital for virtually all bodily functions and sexual performance.

So drink up! Just avoid alcohol as much as possible!

How can I prepare my body before sex?

Even if you are a pornstar or a professional athlete, sex can take a toll on your body.

Not only is it a physically rigorous activity, but even just thinking about having sex, planning a romantic evening with your lover, and flirting until it’s time for love, can put a serious strain on a person’s mental faculties.

So what’s the best way to prepare your body and mind for sex, making sure that you’ll have the physical and mental stamina to make it ‘till the end?

  • Healthy foods – Sugary, processed foods and other types of greasy junk food aren’t only bad for your heart, but they’ll also make your mind more sluggish. So if you want the mental energy needed for a great romp under the sheets, you NEED to eat healthy, nutritious foods, not chips and candy!
  • Take care of your body – Stretching, exercising, and staying active are some of the best ways to ensure that your body is ready for sex. Exercising regularly is the best way to ensure that your muscles and cardiovascular system are in good shape for sex, but it’s also a great way to improve your mental game.

Best Foods To Eat Before Sex For Men

As a dude, your cardiovascular system should be in tip-top shape. Having poor cardiac health can decrease your erectile function, and can make you feel more sluggish and tired than you should be.

So again, eating the right foods before engaging in sexual activity will improve your overall health, sexual performance, and enhance the overall experience for both you and your partner.

So what are the best foods to eat before sex for men?

What should a man eat to be strong in bed?

For men, many of the same foods found in the Mediterranean diet can help improve blood flow and cardiovascular health, increase overall energy levels, enhance arousal, and even improve sperm quality.

Let’s look at a few examples!

  • Fruits – Fruits like pomegranate, strawberries, and other types of berries contain high levels of antioxidants, which help improve blood flow and enhance a man’s ability to achieve an erection.
  • Leafy greens – Leafy greens like kale, spinach, and broccoli are rich in Vitamin C, Vitamin E, folate, and a handful of other nutrients that are vital for optimal sexual health.
  • Fish – Salmon and sardines are rich in omega-3 fatty acids. Fatty acids can help reduce inflammation throughout your entire body, improve your sexual performance, and enhance the motility and quality of your sperm.
  • Oysters, crabs, and lobster – All rich in zinc, many types of shellfish are known for boosting male testosterone production. Zinc has proven beneficial in helping men achieve stronger, firmer erections.
  • Nuts and seeds – Almonds, walnuts, and pumpkin seeds are rich in protein, minerals, and healthy fats that can help increase energy levels, giving you the energy needed to please your partner.
  • Eggs – As a good source of protein, eggs are perfect for boosting overall energy levels in the bedroom. Eggs are also packed with L-arginine, which acts as a natural aphrodisiac for men.
  • Garlic – Contains allicin, an antioxidant that can improve blood flow to the genitals. Better blood flow means that you’ll be more turned on, and can achieve better, stronger, and harder erections.
  • Dark chocolate – Dark chocolate contains L-arginine and flavonoids, which can also improve blood flow and boost your overall sexual performance.

As for fertility, studies suggest that fish oil, corn oil, and Vitamin E, all of which contain polyunsaturated fatty acids, can positively impact sperm quality, and structure, and increase semen volume.

So if you’re trying to get your girl pregnant, eating these types of food is essential for optimizing your chances of fertility.

On the other hand, if you’re not yet ready to become a parent, I strongly recommend wearing protection or using some other form of contraceptive.

Don’t say I didn’t warn you!

What alcoholic drinks make you last longer in bed?

For the most part, I recommend that you don’t drink booze before having sex because it can cause all sorts of complications.

Sure, a glass of wine or a beer probably won’t impair your love-making capabilities, but drinking too much can lead to more problems than you want in your life.

That said, one study from 2018 suggests that drinking alcohol can help men last longer in bed due to the numbing effects of these substances.

This is particularly true if you’re drinking heavily or drinking hard liquor.

Other research suggests that drinking beer specifically can help men last longer.

  • The plant-based compound, phytoestrogen, found in beer may increase libido and help delay ejaculation.
  • Darker beers are packed with iron, which can help increase blood flow to the penis.

But, as I mentioned, there are some downsides to mixing alcohol and sex.

For instance, too much exposure to phytoestrogens can harm male fertility by disrupting the body’s natural hormone production.

I’ve also found some evidence to suggest that heavy drinking can cause much worse problems in bed, such as erection issues, having difficulty ejaculating and having less intense orgasms.

So alcohol might be able to help if taken in moderation.

But make sure to limit how much you drink before sex, and save the shots for the bar, not the bedroom.

What can I drink before sex to stay hard?

There isn’t anything that you can drink to give your miraculous boner power. But water, fruit juice, or smoothies are probably the best things to drink before sex.

These drinks are the most likely to keep you hydrated and can give you an added boost from all the natural sugars and nutrients found in fruits and vegetables.

On the other hand, I don’t recommend drinking pop or sodas, and I definitely don’t recommend relying on drinking alcoholic or any other type of non-alcoholic beverages before sex to help you stay hard.

Of course, drinking a bit of alcohol may help you relax and drop your inhibitions.

Research suggests that when drinking alcohol, individuals often experience increased sexual outgoingness, sexual attraction to oneself and others, length of intercourse, and overall sexual desire.

But that same study also suggests that sexual problems among males are particularly common when drinking.

What vitamins make you harder?

There are many vitamins and minerals, including vitamin D, vitamin B3, vitamin B12, zinc, and magnesium, that are essential for achieving and maintaining a firm erection.

Let’s take a better look at what each of these nutrients does.

  • Vitamin D – Low levels of vitamin D have been linked to difficulty achieving an erection. Vitamin D can be obtained from sunlight or by eating fish, mushrooms, and fortified milk.
  • Vitamin B3 (Niacin) – Niacin helps improve blood flow and is found in chicken, fish, and avocado. Better circulation can help improve your ability to achieve and maintain firm erections.
  • Vitamin B12 – Deficiency in Vitamin B12 has been linked to difficulty achieving or maintaining a firm erection. This vitamin is found in meat, fish, and dairy products. So eating these food products should help keep your erections as hard as possible.
  • Zinc – Zinc is important for testosterone production and can be found in shellfish, beef, and pumpkin seeds. Zinc can help improve the health and quality of your sperm, and it’s also an important nutrient for regulating the strength and vitality of your boners.
  • Magnesium – Magnesium helps regulate blood flow and is found in leafy greens, nuts, and whole grains.

Foods To Eat Before Sex For Women

As a woman, two of the most important factors for great sex are your overall arousal level and your vagina’s ability to lubricate itself.

Fortunately, just like for men, eating a healthy and balanced diet can help improve your libido, increase vaginal lubrication, and improve your overall sexual health.

Let’s take a look at what foods can have a positive impact on a woman’s sex drive.

  • Fruits – Fruits, and specifically berries, contain high levels of antioxidants that can improve genital blood flow, enhance sexual arousal, and help your vagina prepare for penetration.
  • Nuts and seeds – Almonds, walnuts, and other nuts and seeds are rich in healthy fats that can increase vaginal lubrication. They’re also loaded with other minerals and nutrients that will give you more mental and physical energy during sex.
  • Leafy greens – Kale, spinach, and broccoli are rich in many vitamins and minerals essential to both male and female sexual health. The protein found in these veggies can help boost your energy, and the vitamins and minerals, like folate, can improve vaginal lubrication and ovarian health.
  • Dark chocolate – Dark chocolate contains a compound called phenylethylamine and can increase a woman’s overall pleasure and sexual desire. It also contains L-arginine, which I’ve already mentioned is considered a natural aphrodisiac.
  • Oysters – Oysters are a good source of zinc, selenium, vitamin D, and many other nutrients that can help support healthy hormone levels, regulate your periods, and improve your chances of conceiving.

What to eat before sex to get wet?

Vaginal lubrication is a natural physiological response that occurs when a woman is sexually aroused.

It helps reduce friction and discomfort during intercourse.

But some women may experience difficulty becoming lubricated during sex, which can either be caused by psychological or physical challenges.

On the bright side, certain foods can help increase your vaginal lubrication and improve your sex life!

  • Monounsaturated and polyunsaturated fats are ideal for supporting healthy hormone levels.
  • Foods with higher concentrations of antioxidants, mainly fruits, and berries, can improve blood flow to the female genitalia.
  • Nuts and seeds are rich in healthy fats that can help improve vaginal lubrication.
  • Omega-3 fatty acids can reduce inflammation and boost hormone production.
  • Avocados are also rich in healthy fats that can also naturally help increase lubrication.

Food To Avoid Before Sex

Now that I’ve covered the best foods to eat before sex, I thought it would be beneficial to cover some of the worst foods for sex.

Healthy fats, whole grains, fruits, and vegetables are sure to get the blood flowing to all the right places.

But the following foods are more likely to make you tired and turn you off than to get you in the mood for sex.

What not to eat before sex?

Sugary, greasy, or spicy foods, and certain drinks like alcohol and coffee, should be avoided before engaging in sexual activity.

While you might love them, they can cause intestinal discomfort, bloating, and cramps and adversely affect your sexual performance.

  • Spicy foods – Consuming spicy food can lead to heartburn, indigestion, and stomach discomfort. Definitely, not anything you want to experience when you’re trying to get laid.
  • Greasy or fried foods – These can cause indigestion and bloating and are likely to make you feel sluggish before and during the act. So no chowing down on an extra large pizza or eating an entire bucket of KFC before sex.
  • Alcohol – Consuming too much alcohol can lead to decreased sensitivity and makes it difficult for men to achieve or maintain an erection. Excessive alcohol consumption can also make it harder for women to get wet.
  • Sugary foods – Foods high in sugar can cause a spike in blood sugar levels, affecting energy and overall sexual performance. Sure, you might get an initial energy boost after eating a handful of candy, but once your blood sugars crash, it’ll be hard to stay in the mood.
  • Caffeine – Caffeine can cause dehydration and makes you feel jittery, neither of which is ideal for sexual activity.

What should you not do before sex?

You should always avoid eating heavy, greasy meals, drinking alcohol, or consuming drugs or tobacco.

Doing any of these things can sap you of your energy, drain your libido, upset your stomach, and simply make it difficult to get yourself in the mood.

  • Avoid heavy meals – Eating too much can cause intestinal discomfort, cramps, and bloating. When you eat too much, you’re more likely to want to lay on the couch and give your body some time to digest all the crap you’ve just eaten, than have sex.
  • Avoid foods that may upset your stomach – Greasy, fried foods, beans, and broccoli might be tasty, but they’re likely to cause gas, indigestion, and upset stomach. Nobody wants to be humping their partner when all you really want to do is burp and fart… Just trust me on this one.
  • Avoid smoking, using drugs, or excessive alcohol consumption – These can all affect sexual performance, decrease sensitivity and impair judgment. So just avoid these before sex at all costs.

Should you avoid charcuterie boards on dates?

It’s fine to eat charcuterie on your next date, but I recommend avoiding processed meats and cheeses and sticking to healthier options, like the fruits, vegetables, and whole grains that you’ll often find them paired with.

These tasty spreads often consist of highly-processed foods, namely cured meats, which aren’t at all ideal if you plan to have sex afterward.

Cheese and dairy products are rich in vitamins and minerals. So they’re not terribly bad for your libido. But eating too much cheese is more likely to give you an upset stomach than it is to get you in the mood for sex.

So if you prepare a charcuterie board with plenty of fruits, vegetables, nuts, and seeds and avoid eating too many processed foods, charcuterie can be the perfect aphrodisiac to get you and your partner in the mood!

About Deon Black

In the past 11 years, Deon has helped tens of millions of people around the world through his sex toy reviews and guides. Since 2012, he and his team have spent over 60,000 hours testing more than 1000 sex toys. His work & advice has appeared on websites like: Insider, Healthline, MensHealth, Wikipedia, Yahoo, Cosmopolitan, Romper, WomensHealth and more. Learn more.

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