When it comes to sex and sexual life, lasting longer in bed is the most popular discussion among men. Among women, it is how often they reach orgasm and how long it takes and very few times how long they can have sex for before they become tired.
For men, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer, about 20 minutes before reaching orgasm and that is if they even reach at all.
Are you tired of being called a "one minute man" or "Mr. Indomie" or as a lady you're tired of being told that you're a lazy ass, you can't go for more than one minute and do not want to be responsible for your own climax, well it's time to do something about it.
One way to improve sexual performance for both men and women is to add some things to your diet and be consistent with it. These things will be explained in the article.
Key nutrients for overall performance
Want to improve your performance in bed? Then make sure you're getting enough of these key nutrients.
FOR EVERYONE
Capsaicin: Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time.
Capsaicin-rich foods include:
Potassium-rich foods include:
Foods with complex carbs include:
Foods packed with protein include:
Foods rich in B vitamins include:
Foods packed with omega-3s include:
L-citrulline: Research has shown that L-citruline, a naturally occurring amino acid, can increase strength and stamina. It may also helpTrusted Source you maintain an erection.
Foods high in L-citrulline include:
Foods with L-arginine include:
Nitrate-rich foods include:
Foods high in magnesium include:
Folic acid: Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.
Foods packed with folic acid include:
Calcium-rich foods include:
Great sources of vitamin D include:
Iron-rich foods include:
Want a natural way to improve your stamina? Then herbal supplements may be your answer.
For everyone
Damiana. This subtropical plant is thought to increase sexual desireTrusted Source and stamina.
Guarana. This Brazilian plant has a high caffeine content that’s believed to boost energyTrusted Source and libido.
Maca. This highly-nutritious Peruvian plant is considered a sex drive enhancerTrusted Source.
Specifically for males
Ginseng. This slow-growing, short plant is believed to improve symptoms of erectile dysfunctionTrusted Source.
Catuaba. This small tree native to Brazil is considered an aphrodisiac. It may also help treat erectile dysfunction.
Lycium. Also known as goji berry, this Chinese fruit plant is thought to increase testosterone levels and treat erectile dysfunction.
Specifically for females
Ginkgo biloba. This Chinese plant extract may give your sex drive some oomph, as well as boost brain power and energy.
Ashwagandha. This evergreen shrub is believed to improve libido and stamina by regulating sex hormones.
Adding some of these things to your meal and combining it with regular exercise will help make your sex life better. The minutes will be longer and the and the orgasms will be more explosive.
If you want to get some of these things mentioned you can reach out to me I can point you to a few places.
Don't forget to comment, like and share this article. Thank you.
For men, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer, about 20 minutes before reaching orgasm and that is if they even reach at all.
Are you tired of being called a "one minute man" or "Mr. Indomie" or as a lady you're tired of being told that you're a lazy ass, you can't go for more than one minute and do not want to be responsible for your own climax, well it's time to do something about it.
One way to improve sexual performance for both men and women is to add some things to your diet and be consistent with it. These things will be explained in the article.
Key nutrients for overall performance
Want to improve your performance in bed? Then make sure you're getting enough of these key nutrients.
FOR EVERYONE
Capsaicin: Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time.
Capsaicin-rich foods include:
- chili peppers
- sweet peppers
- ginger root
Potassium-rich foods include:
- banana
- spinach
- broccoli
- white potato
- tomatoes
- carrot
- low-fat milk or yogurt
- quinoa
Foods with complex carbs include:
- oatmeal
- yams and sweet potatoes
- whole wheat bread
- brown rice and wild rice
- quinoa, barley, bulgur, and other whole grains
- corn
- peas and dried beans
Foods packed with protein include:
- nuts
- eggs
- lean red meat, poultry, and fish
- yogurt, cheese, and milk
Foods rich in B vitamins include:
- lean meat, fish, and poultry
- eggs
- peanut butter
- avocado
- fortified and enriched grains
- milk and dairy products
- leafy green vegetables
Foods packed with omega-3s include:
- flaxseed, chia seeds
- kale and spinach
- walnuts
- tuna and other oily fish
L-citrulline: Research has shown that L-citruline, a naturally occurring amino acid, can increase strength and stamina. It may also helpTrusted Source you maintain an erection.
Foods high in L-citrulline include:
- watermelon
- onions and garlic
- legumes and nuts
- salmon and red meat
- dark chocolate
Foods with L-arginine include:
- red meat, fish, and poultry
- soy
- whole grains
- beans
- milk, yogurt, and other dairy products
Nitrate-rich foods include:
- arugula, swiss chard, and other leafy greens
- beets and beet juice
- rhubarb
- carrots
- eggplant
- celery
Foods high in magnesium include:
- whole wheat
- spinach and other dark leafy greens
- quinoa
- almonds, cashews, and peanuts
- black beans
Folic acid: Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.
Foods packed with folic acid include:
- avocado
- lentils
- dried beans, peas, and nuts
- broccoli, spinach, asparagus, and other dark green vegetables
- citrus fruits
Calcium-rich foods include:
- skim milk
- cheese
- low-fat yogurt
- salmon, sardines, and other fish with edible bones
Great sources of vitamin D include:
- salmon and sardines
- egg yolk
- shrimp
- fortified milk, cereal, yogurt, and orange juice
Iron-rich foods include:
- red meat, poultry, and fish
- fortified cereals
- kale, spinach, and other leafy greens
- lentils and beans
Want a natural way to improve your stamina? Then herbal supplements may be your answer.
For everyone
Damiana. This subtropical plant is thought to increase sexual desireTrusted Source and stamina.
Guarana. This Brazilian plant has a high caffeine content that’s believed to boost energyTrusted Source and libido.
Maca. This highly-nutritious Peruvian plant is considered a sex drive enhancerTrusted Source.
Specifically for males
Ginseng. This slow-growing, short plant is believed to improve symptoms of erectile dysfunctionTrusted Source.
Catuaba. This small tree native to Brazil is considered an aphrodisiac. It may also help treat erectile dysfunction.
Lycium. Also known as goji berry, this Chinese fruit plant is thought to increase testosterone levels and treat erectile dysfunction.
Specifically for females
Ginkgo biloba. This Chinese plant extract may give your sex drive some oomph, as well as boost brain power and energy.
Ashwagandha. This evergreen shrub is believed to improve libido and stamina by regulating sex hormones.
Adding some of these things to your meal and combining it with regular exercise will help make your sex life better. The minutes will be longer and the and the orgasms will be more explosive.
If you want to get some of these things mentioned you can reach out to me I can point you to a few places.
Don't forget to comment, like and share this article. Thank you.
