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Can Sports Supplements Impact Male Fertility?

Protein powders, pre-workouts, and testosterone supplements have something in common – they may be affecting more than your workouts. A surprising amount of research is drawing a link between these kinds of sports supplements and male fertility – and it’s raising some eyebrows. For men hoping to become fathers, here’s what to understand about the impact of sports supplements on male fertility.

KEY TAKEAWAYS

  • Sports supplements, including pre-workout mixes, whey, and other protein supplements, can increase protein intake and enhance workouts, but research is drawing mixed conclusions about their effect on male fertility.
  • Sports supplements aren’t regulated by the FDA, which means the consumer needs to proceed with care.
  • Some sports supplements have been found to contain harmful ingredients, including anabolic steroids, which are detrimental to sperm quality.
  • Until more research offers conclusive evidence, a conservative approach is likely best – and that means getting protein from safe sources and skipping pre-workout mixes.

Why Whey?

Men and women alike may rely on a daily protein shake, especially after a workout, to support muscle growth and recovery. But while the research is clear on the role of whey protein in particular for these benefits, findings are a mixed bag when the focus is whey protein and male fertility. We know that nutrition plays a significant role in fertility – that’s where Beli Vitality for Men comes in – and studies do confirm that high-protein foods can support testosterone levels, which may support and promote fertility. There are also studies (this one with mice and this study with the small sample size) that find whey protein doesn’t significantly impair sperm quality and may even improve sperm motility. We also know that adding protein in general to your morning meal is beneficial for stabilizing blood sugar, which can help improve fertility.

Pre-Workout Supplements

But it’s not just whey and protein powders. Pre-workout supplements, which are designed to jumpstart the body in preparation for training, may also pose a risk for male fertility. That’s because they’re generally loaded with sugar, caffeine, and other energy-boosters, coming in at excess amounts that can trigger side effects like tremors, anxiety, even insomnia and high blood pressure. That’s not ideal for men hoping to become fathers, and it gets worse.

Caffeine can negatively affect both sperm count and testicular function, with one study finding it comparable to the effects of stress. While a few cups of coffee aren’t going to be an issue, adding pre-workouts to an otherwise caffeinated diet, in the form of coffee, chocolate, or soda, can be detrimental.

Excess sugar, meanwhile, can be downright toxic to sperm. One study found that just one sugar-sweetened drink a day can decrease sperm count by up to 20%, because of how sugar interferes with chemical signaling in the sperm and a man’s reproductive organs. Another study points to sugar-sweetened beverages and a decline in sperm motility.

Unregulated – and Risky

But here’s where things get tricky. Like prenatal vitamins, sports supplements aren’t all the same. Scan the label on that big ol’ container of protein powder, for example, and you’ll probably be mystified about what’s actually in there. That means you’re taking a big risk every time you slam that protein shake. As a dietary supplement, protein and pre-workout powders aren’t regulated by the Food and Drug Administration. If something goes terribly wrong after one of these supplements  comes to market, that’s when the FDA will step in. But in the meantime, it’s up to the consumer to choose wisely. Look for supplements with third-party testing – that’s the best way to be sure that you’re getting what the manufacturer says you’re getting.

And it’s a necessary step, considering that in 2015, a study found that 23 out of 24 protein and dietary supplements sold in fitness shops contained anabolic steroids. Shocking, right? Who knew?! No one should be inadvertently ingesting steroids, which have a laundry list of side effects, but for men planning on becoming fathers, this scenario is particularly problematic. These natural or synthetic forms of testosterone can mess with male fertility for years by negatively affecting sperm production and overall sperm quality. In one study of men who knowingly used steroids, just 18% of participants had “normal” sperm.

So… Skip the Sports Supplements?

Experts have really great advice for couples who are hoping to become parents. Women and men alike are advised to clean up their lifestyle by improving nutrition, getting regular exercise, prioritizing sleep, and managing stress. Both partners are also advised to begin taking a daily prenatal vitamin at least six months before they hope to conceive. And to play it safe, knocking off the protein supplements in favor of safer protein choices and skipping the pre-workout mix is probably a good idea.

It all comes down to the ingredients in those supplements. There’s the protein source itself (yes, usually whey), but there are also all kinds of added sugars, energy-boosters, and sweeteners designed to make these powders palatable, with a noticeable effect. Remember, nutrition has a huge influence on fertility, and both sugar and caffeine can be damaging to specific sperm parameters.

Here’s the good news – no one actually needs protein powder to lose weight or gain muscle, nor are pre-workout mixes going to make or break your workout. Both serve as convenient shortcuts, but they’re doing you no favors if you’re trying to get in shape to become a dad. Here’s what to work into your diet instead:

  • Lean meats, like poultry and fish
  • Eggs
  • Quinoa
  • Dairy options, like cottage cheese and Greek yogurt
  • Nuts

Round out your protein sources with lots of colorful veggies and some healthy fats, avoid the processed junk, and fill in the inevitable nutrition gaps with a high-quality men’s prenatal vitamin. That way, you’re avoiding any potentially suspicious – or downright damaging – undisclosed ingredients in that sports supplement and still getting the nutrients you need for the healthiest sperm.

Additional Resources

Raise your hand if you already know that you have a biological clock. From age 35 and beyond, there is a natural decline in testosterone and sperm quality. Just as people lose muscle strength, flexibility and endurance with age, sperm also tend to lose their "fitness" over the life cycle. But what does that mean—and does it really matter?

Read More

It’s an easy assumption, but you’re much better off thinking that every prenatal vitamin is wildly different in terms of composition, nutrient quality and, importantly, nutrient amount. Not only is that actually true, it puts you in the smart consumer mindset of understanding what matters in a prenatal vitamin—and why.

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Ever wondered why men produce so much darn sperm, especially if only one of them will ultimately fertilize the egg? There are millions of sperm in normal ejaculate because it increases the likelihood that one will reach the egg and seal the deal. It begs the question, what exactly happens on the journey to the egg?

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Read More

A shot to the balls may be played for laughs on screen, but testicular impacts really aren’t a joke. Worse case scenario, getting hit in the balls can affect fertility thanks to complications like sexual dysfunction, low testosterone and other issues. Let's discuss.

Read More

With the New Year upon us, there are all kinds of articles and videos making the rounds with predictions of the Zodiac signs most likely to get pregnant in 2024. But here at Beli, we take a much more scientific approach to conception. Here are the top eight things people will do to get pregnant in 2024.

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When it comes to becoming parents, good habits really will take you where you want to go. Now, new science is giving us insight into exactly how long it takes to form those good habits. We're breaking down all the ways you can build healthy habits to boost your chances of conception. Think of it as life-hacking, but for grown-ups.

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When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

Read More

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Read More

As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

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Read More

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Read More

Here at Beli, we’re staunch advocates of supporting men's fertility health in anticipation of fatherhood. In fact, our men’s prenatal vitamin, Beli Vitality for Men, is actually our flagship product. Today, we’re diving into the obvious and unexpected benefits of prenatal vitamins for men, starting with what actually happens when you start taking them.

Read More

Raise your hand if you already know that you have a biological clock. From age 35 and beyond, there is a natural decline in testosterone and sperm quality. Just as people lose muscle strength, flexibility and endurance with age, sperm also tend to lose their "fitness" over the life cycle. But what does that mean—and does it really matter?

Read More

It’s an easy assumption, but you’re much better off thinking that every prenatal vitamin is wildly different in terms of composition, nutrient quality and, importantly, nutrient amount. Not only is that actually true, it puts you in the smart consumer mindset of understanding what matters in a prenatal vitamin—and why.

Read More

Men really do benefit from specialized nutrition in the form of a prenatal vitamin that’s formulated to support sperm health. Here’s what that looks like, and how specific nutrients can impact a man’s fertility health before fatherhood.

Read More

Shilajit is finally getting the credit it’s due, and we’re proud to point out that our proprietary formula was the very first to include this powerful Ayurvedic compound. Here’s why shilajit is rapidly becoming the darling of the male fertility world–and what you’re missing if you’re skipping it.

Read More

Ever wondered why men produce so much darn sperm, especially if only one of them will ultimately fertilize the egg? There are millions of sperm in normal ejaculate because it increases the likelihood that one will reach the egg and seal the deal. It begs the question, what exactly happens on the journey to the egg?

Read More

Just as women’s bodies need to be prepared for pregnancy, men’s bodies need to be ready to contribute healthy sperm for conception. Nutrients are the foundation that support the normal structure and function of sperm and men's fertility health. Taking Beli’s male prenatal supplement is a proactive way to strategically fuel your body to optimize fertility contributing to your overall chances of conceiving and supporting a healthy pregnancy.  

Read More

A shot to the balls may be played for laughs on screen, but testicular impacts really aren’t a joke. Worse case scenario, getting hit in the balls can affect fertility thanks to complications like sexual dysfunction, low testosterone and other issues. Let's discuss.

Read More

With the New Year upon us, there are all kinds of articles and videos making the rounds with predictions of the Zodiac signs most likely to get pregnant in 2024. But here at Beli, we take a much more scientific approach to conception. Here are the top eight things people will do to get pregnant in 2024.

Read More

Research shows that the overall health of both biological parents during the preconception window plays a huge role in everything from conception to pregnancy health to the lifetime health of their baby. Luckily, there are simple steps you can both take to improve your health together.

Read More

When it comes to becoming parents, good habits really will take you where you want to go. Now, new science is giving us insight into exactly how long it takes to form those good habits. We're breaking down all the ways you can build healthy habits to boost your chances of conception. Think of it as life-hacking, but for grown-ups.

Read More

Here at Beli, we’re working hard to raise awareness of the important role men play in the baby-making equation, which brings us to today’s topic of men’s preconception health and specifically, sperm health. Knowing what you’re working with can save you a lot of time, but is at-home sperm testing considered an important part of men’s preconception health? Let’s break it down.

Read More

There’s a certain magic to the holiday season, whether you’re all-in on the decorations and the family time or a self-proclaimed Scrooge from mid-November to the New Year. But when you’re trying to conceive, it can be a challenging time.  We’re sharing five tips for managing the holidays when you’re trying to conceive.

Read More

Everyone knows that alcohol and pregnancy don’t mix. But what about before you’re pregnant, during the trying-to-conceive stage? There’s no evidence that the occasional drink—i.e. one or two a week—is going to torpedo your chances of parenthood. But it is true that the more you drink, the greater the likelihood it will have an effect on your health. Here’s what the research says about alcohol and your fertility.

Read More

You’re clear on the mechanics of making a baby, but how much do you really know about conception and fertility? There are a lot of wild stories, downright falsehoods and notions that are actually rooted in a kernel of truth out there. In the interest of sticking to the facts, we’re debunking 15 of the most common myths about conception and fertility.

Read More

When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

Read More

You have big plans for parenthood in 2024, which means this is the time to start laying the groundwork for everything to come. While so much of conception is beyond our control, there are actionable steps you and your partner can take right now to support and nourish your fertility.

Read More

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Read More

Is there anything worse than the two-week wait? All the listicles out there sensibly advise keeping busy and journaling and talking it out, but we’re sharing more specific recommendations collected from the Beli community. Read on for seven tips for surviving the two-week wait without losing your mind.

Read More

Heard the one about ice baths and testosterone? Spoiler: there's little to no research behind that idea. Here’s what to know about cold plunges and male fertility, according to the research, plus where you should really focus your efforts if you’re trying to improve sperm health.

Read More

As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

Read More

Jimmy Fallon. Hugh Jackman. Mark Zuckerberg. Keith Urban. Gordon Ramsey. Kyle Busch. Besides immediate name recognition, what else do these men have in common? They’ve all struggled with infertility issues—and it’s something they’re all talking about publicly. Here's why that matters.

Read More

While it’s true that popular hair loss meds work minor miracles on that receding hairline and back-of-the-head bald patch, it’s also true that it can come with side effects—some of them sexual. So, what does that mean in terms of male fertility? Here’s what couples should understand about the effects of popular hair-loss medications on sperm health.

Read More

A few years ago, the keto diet was all the rage—a high-fat, low-carb way to shed pounds quickly. While it’s lost a bit of its luster, as all diet trends do, interest in the keto diet remains. Specifically, those hoping to become parents wonder whether following this way of eating could support fertility. Is a diet high in fat and low in carbs the answer? It’s possible. Here’s what to know about the keto diet and whether it might help support fertility.

Read More

When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? Can too much caffeine affect your chances of conception as a couple? It's a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine in your diet.

Read More

Here at Beli, we’re staunch advocates of supporting men's fertility health in anticipation of fatherhood. In fact, our men’s prenatal vitamin, Beli Vitality for Men, is actually our flagship product. Today, we’re diving into the obvious and unexpected benefits of prenatal vitamins for men, starting with what actually happens when you start taking them.

Read More