30 Easy Home-Style Recipes to Improve Male Sexual Stamina and Endurance

In the high-pressure environment of modern society, many men face the dilemma of "willingness but lacking ability." Traditional Chinese medicine believes this is related to multiple factors, including "kidney essence deficiency," "spleen qi deficiency," "liver qi stagnation," and "damp-heat accumulation." Rather than seeking quick but unstable solutions, it's better to start with daily diet, using gentle and sustained conditioning to nourish the root cause, thereby naturally improving performance and stamina.

Core conditioning principles:

• Nourishing the kidneys is fundamentalThe kidneys store essence, govern reproduction, and are the fundamental source of vitality.
• Strengthen the spleen and replenish qiThe spleen is the source of qi and blood production. Only when the acquired foundation is strong can the innate kidney be nourished.
• Soothe the liver and regulate qiHigh stress can lead to liver qi stagnation, affecting the smooth flow of qi and blood.
• Clears heat and dampnessDamp heat can cause the tendons and muscles to become lax and affect their function.

Important Reminder:

1. Targeted treatmentThe recipes in this article are mild and focus on daily health maintenance and improvement. If the problem is serious, please be sure to seek a professional medical diagnosis.
2. The key is persistenceThe effects of dietary supplements are cumulative and require long-term adherence and a healthy lifestyle.
3. Balanced nutritionThese recipes are icing on the cake and cannot replace a balanced daily diet.
4. Body and mind harmonyFor best results, combine regular exercise, sufficient sleep, and stress management.

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The following recipes are divided into "Seafood," "Meat and Tonics," "Eggs, Dairy & Vegetables," and "Soups, Porridges & Teas."

I. Seafood and Aquatic Products

Seafood is rich in trace elements such as zinc and selenium, which are key to the synthesis of male hormones.

1. Steamed oysters with minced garlic

• Ingredient Analysis:
  • OystersIt calms the liver and subdues yang, softens and disperses hard masses, and astringes and consolidates. Rich in zinc, it is known as the "Viagra of the sea" and is crucial for maintaining normal bodily functions.
  • garlicIt warms the stomach, strengthens the spleen, detoxifies, and kills bacteria. Its sulfides help promote blood circulation.
• practice:
  1. Scrub the oyster shells clean, pry them open, and rinse off any broken shells.
  2. To make garlic sauce: Mince the garlic, sauté half of it in oil until golden brown, then mix it with the other half of the raw garlic, add soy sauce, oyster sauce, and a little sugar, and stir well.
  3. Spread the minced garlic sauce on the oyster meat and steam over high heat for 5-8 minutes.
  4. Sprinkle with chopped green onions and drizzle with hot oil before serving.
• effectIt nourishes the kidneys and strengthens essence, nourishes yin and blood. It also directly supplements zinc to boost vitality.

2. Stir-fried shrimp with chives

• Ingredient Analysis:
  • Chinese chivesIt warms the middle burner, promotes qi circulation, tonifies the kidneys, and strengthens yang. It is known as the "yang-raising herb".
  • Fresh shrimpIt tonifies the kidneys and strengthens yang, promotes lactation and eliminates toxins. It is rich in protein and zinc.
• practice:
  1. Wash the shrimp and trim off the whiskers and legs. Wash the chives and cut them into sections.
  2. Heat oil in a wok, sauté ginger and garlic until fragrant, then add fresh shrimp and stir-fry until they change color.
  3. Add the chopped chives, stir-fry quickly over high heat, and season with salt and cooking wine.
• effectThis dish warms the kidneys, replenishes essence, invigorates qi, and strengthens yang. A classic home-style dish that boosts yang energy.

3. Steamed sea bass

• Ingredient Analysis:
  • sea bassIt benefits the spleen and stomach, nourishes the liver and kidneys, and helps stabilize pregnancy. Rich in high-quality protein and omega-3 fatty acids, it is beneficial for cardiovascular health and ensures a good blood supply.
• practice:
  1. Clean the sea bass thoroughly, make a few cuts on both sides of the fish, and marinate it with salt and cooking wine.
  2. Place shredded ginger and scallion segments on the fish plate, and then place the sea bass on top.
  3. Place in a steamer and steam over high heat for 8-10 minutes until cooked.
  4. Remove from the heat, drizzle with steamed fish soy sauce, sprinkle with chopped green onions, and then drizzle with hot oil.
• effectIt nourishes the liver and kidneys, and strengthens muscles and bones. It provides high-quality protein for sustained energy.

4. Celery, cashews, and scallop stir-fry

• Ingredient Analysis:
  • Scallops (dried scallops)It nourishes Yin and tonifies the kidneys, and regulates the middle and lower Qi.
  • cashewIt nourishes the kidneys and spleen, and promotes bowel movements. It is rich in magnesium and zinc.
  • CeleryIt soothes the liver, clears heat, dispels wind, and promotes diuresis. It is rich in fiber and provides balanced nutrition.
• practice:
  1. Soak the scallops until softened, then cut them in half (or use frozen fresh scallops). Cut the celery into sections.
  2. Fry (or roast) cashews in warm oil over low heat until fragrant, then remove and drain.
  3. Stir-fry celery and scallops in a hot pan, then season with salt and pepper.
  4. Finally, add the cashews and stir-fry quickly until well combined.
• effectIt nourishes Yin and kidneys, strengthens the spleen and replenishes Qi. It is nutritionally balanced and has a rich flavor.

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II. The Nutritional Benefits of Meat

Consuming a moderate amount of high-quality meat can replenish essence and blood, and warm and unblock the meridians.

5. Stir-fried beef with onions

• Ingredient Analysis:
  • beefIt nourishes the spleen and stomach, replenishes qi and blood, and strengthens muscles and bones. It is rich in protein and creatine, providing energy and endurance.
  • onionIt strengthens the stomach, regulates qi, detoxifies, and kills parasites. It contains prostaglandin A, which can dilate blood vessels and improve circulation.
• practice:
  1. Slice the beef thinly against the grain and marinate it with soy sauce, sugar, cooking wine, cornstarch, and oil.
  2. Slice the onion into thin strips.
  3. Stir-fry the beef in a hot pan until it changes color, then remove it from the pan.
  4. Sauté the onions until softened, then add the beef and stir-fry quickly. Season with oyster sauce.
• effectIt replenishes vital energy and strengthens the body. It improves blood circulation and enhances explosive power and endurance.

6. Stewed mutton with goji berries

• Ingredient Analysis:
  • muttonIt invigorates qi and replenishes deficiency, warms the middle and lower body. It is a classic meat for warming and tonifying kidney yang.
  • Goji berriesIt nourishes the liver and kidneys, benefits essence and improves eyesight. It balances the warming and drying properties of mutton.
• practice:
  1. Cut the mutton into chunks, blanch it, and then rinse it.
  2. Place the mutton, goji berries, and ginger slices into a stewing pot.
  3. Add enough water and simmer over low heat for 2-2.5 hours until the lamb is tender.
  4. Season with salt and pepper.
• effectIt warms the kidneys and strengthens yang, replenishing essence and blood. Suitable for winter or those with a cold constitution.

7. Eucommia, Walnut, and Pork Kidney Soup

• Ingredient Analysis:
  • EucommiaIt nourishes the liver and kidneys and strengthens muscles and bones.
  • WalnutsIt nourishes the kidneys and warms the lungs, and moistens the intestines to relieve constipation.
  • Pork kidneyIt is said that using the principle of "like cures like" can replenish kidney qi and benefit essence.
• practice:
  1. Cut the pork kidneys in half, remove the white membrane inside, score them, and marinate them with cooking wine and ginger slices.
  2. Wash the Eucommia ulmoides and walnut kernels.
  3. First, put Eucommia ulmoides, walnut kernels and ginger into a pot and boil for 40 minutes, then extract the medicinal juice.
  4. Reboil the medicinal broth, add the pork kidney slices, cook until done, and then season.
• effectIt nourishes the kidneys and strengthens the lower back, replenishing essence and marrow. It is indicated for kidney deficiency, lower back pain, and lack of energy.

8. Steamed Chicken with Shiitake Mushrooms and Red Dates

• Ingredient Analysis:
  • chickenIt warms the middle jiao and replenishes qi, nourishes deficiency and replenishes essence.
  • mushroomIt replenishes qi and blood, benefits the stomach, and aids digestion.
  • red datesIt replenishes the middle energizer and invigorates qi, nourishes blood and calms the mind.
• practice:
  1. Chop the chicken into pieces and marinate with soy sauce, oyster sauce, sugar, cornstarch, and shredded ginger.
  2. Soak shiitake mushrooms until soft and slice them; remove the pits from red dates and shred them.
  3. Mix all ingredients well and spread them in a dish.
  4. Place in a steamer and steam over high heat for 15-20 minutes until cooked through.
• effectIt strengthens the spleen and replenishes qi, nourishes blood and calms the mind. It nourishes the whole body by supplementing acquired constitution.

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III. Eggs, Dairy, and Vegetables

Everyday ingredients, when cleverly combined, can produce remarkable results.

9. Stir-fried shrimp with chives and eggs

• Ingredient Analysis:
  • Chives, eggs, and shrimpThe combination of these three elements integrates kidney tonification and aphrodisiac effects, as well as yin nourishment and blood replenishment.
• practice:
  1. Scramble the eggs and set aside. Clean the shrimp.
  2. Heat a pan and stir-fry the shrimp until they change color, then add the chopped chives and stir-fry.
  3. Pour in the scrambled eggs, add salt to taste, and stir-fry until well combined.
• effectTriple kidney tonification, boosting vitality. A home-style version of the super combination.

10. Scrambled eggs with tomatoes (upgraded version: add oysters)

• Ingredient Analysis:
  • tomatoIt quenches thirst, aids digestion, and promotes saliva production. It is rich in lycopene, which is beneficial for prostate health.
  • eggIt nourishes Yin and moistens dryness, and nourishes blood.
  • Oysters (dried oysters)It tonifies the kidneys and strengthens essence.
• practice:
  1. Soak dried oysters until softened and then chop them. Beat eggs and add a little chopped oyster if desired.
  2. First, fry the eggs until cooked and set aside.
  3. Cut the tomatoes into chunks and sauté until soft and juicy.
  4. Add the eggs and the remaining chopped oysters, stir-fry evenly, and season with salt and sugar.
• effectIt nourishes Yin and blood, tonifies the kidneys and replenishes essence, and protects the prostate.

11. Cold tomato salad (to supplement lycopene)

• Ingredient Analysis:
  • tomatoSee above. Lycopene is a powerful antioxidant.
• practice:
  1. Wash the tomatoes and blanch them in boiling water to easily peel them.
  2. Slice or dice, sprinkle with sugar and mix well. It tastes even better after refrigeration.
• effectIt is a simple and effective way to supplement lycopene and maintain the health of the urinary and reproductive systems.

12. Black Sesame and Walnut Milk Drink

• Ingredient Analysis:
  • Black sesameIt nourishes the liver and kidneys, replenishes essence and blood, and moistens dryness in the intestines.
  • WalnutsIt nourishes the kidneys and warms the lungs.
  • milkIt replenishes deficiencies, benefits the lungs and stomach, and promotes the production of body fluids and moistens the intestines. It provides tryptophan, which aids sleep and relaxation.
• practice:
  1. Toast black sesame seeds and walnuts over low heat until fragrant.
  2. Put the roasted black sesame seeds, walnuts and milk into a blender and blend until smooth.
  3. It can be drunk warm, or you can add a little honey for flavor.
• effectIt nourishes the kidneys and replenishes essence, calms the mind and aids sleep. A high-quality bedtime drink.

13. Stir-fried yam with wood ear mushrooms

• Ingredient Analysis:
  • yamIt tonifies the spleen, lungs, and kidneys, strengthens the kidneys and replenishes essence. It gently nourishes the three jiaos (upper, middle, and lower burners) and strengthens the spleen to aid absorption.
  • Black fungusIt replenishes qi and blood, moistens the lungs and cools the blood. It can help clear vascular waste.
• practice:
  1. Peel and slice the yam, then soak it in vinegar water to prevent it from turning black. Soak the wood ear mushrooms until softened, then tear them into small pieces.
  2. Heat oil in a wok, then stir-fry the yam slices and wood ear mushrooms.
  3. Add green and red bell pepper slices for color, add a little water and simmer until cooked.
  4. Season with salt and mushroom powder, then thicken with a light cornstarch slurry.
• effectIt strengthens the spleen and kidneys, replenishes qi and nourishes blood. It is mild and nourishing, suitable for long-term consumption.

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IV. Soups, Porridges, and Tea

Gentle and nourishing, perfect for everyday meals.

14. Clam and Winter Melon Soup

• Ingredient Analysis:
  • clamsIt nourishes Yin, promotes diuresis, resolves phlegm, and softens hardened masses. It is rich in zinc and iron.
  • winter melonIt clears heat, promotes diuresis, reduces swelling, and detoxifies. It can clear damp-heat in the lower burner.
• practice:
  1. Clean the clams, removing the sand. Peel and seed the winter melon, then slice it.
  2. Put water and ginger slices in a pot, bring to a boil, then add winter melon and cook until soft.
  3. Add the clams and cook until they open. Season with salt, sesame oil, and chopped green onions.
• effectIt nourishes Yin and promotes diuresis. It is suitable for those with Yin deficiency and damp-heat, who feel dampness and discomfort in their lower body.

15. Loach and Tofu Soup

• Ingredient Analysis:
  • loachIt replenishes the middle energizer and invigorates qi, dispels dampness and strengthens yang. It is known as "ginseng of the water" because it nourishes while clearing away dampness.
  • TofuIt benefits qi and harmonizes the middle jiao, generates fluids and moistens dryness.
• practice:
  1. Clean the loach thoroughly (you can ask the fishmonger to do this for you).
  2. Heat oil in a pan, fry the loach briefly, then add enough boiling water and ginger slices.
  3. Cook until the soup turns milky white, then add the diced tofu and cook for another 10 minutes.
  4. Season with salt, pepper, and chopped green onions.
• effectIt replenishes Qi and dispels dampness, invigorates Yang and unblocks the meridians. It is especially beneficial for those with weak constitution and dampness.

16. Chestnut porridge

• Ingredient Analysis:
  • chestnutIt nourishes the stomach and spleen, and strengthens the kidneys and muscles.
• practice:
  1. Peel and shell the chestnuts, and wash the rice.
  2. Put chestnuts and rice into a pot together, add water and cook into porridge.
• effectThis dish nourishes the kidneys and strengthens the lower back, as well as invigorates the spleen and stomach. It's a simple staple food for kidney health.

17. Oyster and Tofu Miso Soup

• Ingredient Analysis:
  • Oysters, tofuThe combination provides abundant zinc and protein.
  • misoIt is made from fermented soybeans and is rich in isoflavones and probiotics.
• practice:
  1. Boil water in a pot, then add diced tofu and seaweed sprouts.
  2. Dissolve the miso in a bowl with a spoon and pour it into the pot.
  3. Add the oyster meat and cook until just done, then turn off the heat and sprinkle with chopped green onions.
• effectIt nourishes the kidneys and replenishes essence, and is easily absorbed. It has a Japanese flavor and is simple and quick to prepare.

18. Astragalus and Jujube Tea

• Ingredient Analysis:
  • Huang QiIt replenishes Qi and raises Yang, strengthens the exterior and stops sweating. When Qi is sufficient, blood circulation is smooth.
  • red datesIt replenishes the middle energizer and invigorates qi, nourishes blood and calms the mind.
• practice:
  1. Slice the astragalus root and remove the pits from the red dates.
  2. Place in a thermos, pour in boiling water, steep for 15-20 minutes, and then drink.
• effectIt replenishes qi and blood, and boosts energy. Suitable for those who are prone to fatigue and shortness of breath.

19. Goji Berry and Ginseng Tea

• Ingredient Analysis:
  • Ginseng (or American ginseng)It greatly replenishes vital energy, strengthens the spleen and benefits the lungs (American ginseng tends to replenish both qi and yin, and is less likely to cause internal heat).
  • Goji berriesIt nourishes the liver and kidneys.
• practice:
  1. Place ginseng slices (or ginseng rootlets) and goji berries into a thermos.
  2. Steep in boiling water, cover and let steep for 15-20 minutes before drinking.
• effectIt greatly replenishes vital energy and nourishes the liver and kidneys. Drink it when you feel particularly tired.

20. Schisandra chinensis and honey drink

• Ingredient Analysis:
  • Schisandra chinensisIt has astringent and consolidating properties, replenishes qi and promotes body fluid production, and nourishes the kidneys and calms the mind. It can help improve premature ejaculation.
  • HoneyIt nourishes the middle and moistens dryness.
• practice:
  1. Crush the Schisandra chinensis and steep it in boiling water.
  2. Once the water temperature drops below 60℃, add honey, stir well, and drink.
• effectIt nourishes the kidneys and astringes essence, calms the mind and stabilizes the spirit. It helps prolong stamina and improve sleep.

21. Leek Seed Tea

• Ingredient Analysis:
  • Leek seedsIt nourishes the liver and kidneys, strengthens yang and consolidates essence. It is a commonly used medicine for improving nocturnal emission and premature ejaculation.
• practice:
  1. Stir-fry the leek seeds over low heat until cooked and fragrant, then grind them into a fine powder.
  2. Take one teaspoon each time and brew with boiling water to drink as tea.
• effectIt warms and nourishes the liver and kidneys, strengthens yang and consolidates essence. It directly targets and enhances sexual function.

22. Cordyceps Sinensis Stewed Old Duck (Advanced Nourishing Tonic)

• Ingredient Analysis:
  • Cordyceps sinensisIt nourishes the lungs and kidneys, stops bleeding and resolves phlegm. It balances Yin and Yang, and replenishes essence and Qi.
  • Old DuckIt nourishes Yin and strengthens the stomach.
• practice:
  1. Clean the old duck thoroughly, cut it into pieces, and blanch it.
  2. Place the duck pieces, cordyceps, and ginger slices into a stewing pot.
  3. Add water and steam for 3 hours, then add salt to taste.
• effectIt nourishes the lungs and kidneys, and replenishes essence and qi. A precious tonic, suitable for those who can afford it.

23. Cistanche deserticola and mutton porridge

• Ingredient Analysis:
  • Cistanche deserticolaIt tonifies kidney yang, nourishes essence and blood, and moistens the intestines to relieve constipation. It is warm and moistening without being drying.
  • muttonWarm the middle and lower body.
• practice:
  1. Boil the Cistanche deserticola in water, remove the dregs and keep the juice.
  2. Wash and chop the mutton.
  3. Cook the Cistanche deserticola decoction with rice and mutton into porridge, and add a little ginger and salt for seasoning.
• effectThis mild medicinal porridge nourishes the kidneys and strengthens yang, while also invigorating the spleen and stomach.

24. Sea cucumber and millet porridge

• Ingredient Analysis:
  • sea cucumberIt nourishes the kidneys and replenishes essence, nourishes blood and moistens dryness.
  • MilletIt strengthens the spleen and stomach.
• practice:
  1. Cut the soaked sea cucumber into small pieces.
  2. Cook millet into a porridge base.
  3. Add sea cucumber pieces and shredded ginger, and cook for another 10-15 minutes.
  4. Season with salt, pepper, sesame oil, and chopped green onions.
• effectIt nourishes the kidneys and replenishes essence, nourishes blood and moisturizes dryness, strengthens the spleen and stomach. High-end tonics made accessible in everyday life.

25. Papaya stewed with milk (relieves stress)

• Ingredient Analysis:
  • pawpawIt aids digestion, expels parasites, dispels wind and dampness, and relaxes muscles and tendons. The enzymes it contains are beneficial to health.
  • milkSee above.
• practice:
  1. Peel and seed the papaya, then cut it into small pieces.
  2. Place the papaya, rock sugar, and a small amount of water in a bowl and steam for 10 minutes.
  3. Pour in the milk and steam for another 1-2 minutes (avoid prolonged boiling to prevent nutrient loss from the milk).
• effectIt nourishes Yin and moisturizes dryness, relaxing the mind and body. Delicious desserts can help relieve tension.

26. Rose tea

• Ingredient Analysis:
  • rosesIt promotes the flow of qi, relieves depression, harmonizes blood, and alleviates pain. It can soothe liver qi and improve poor performance caused by stress.
• practice:
  1. Take 5-8 dried rosebuds and put them in a cup.
  2. Pour in boiling water and steep for 5 minutes before drinking.
• effectIt soothes the liver, regulates qi, calms the mind, and relieves depression. A good mood leads to better performance.

27. Pumpkin seeds (snack)

• Ingredient Analysis:
  • Pumpkin seedsIt replenishes vital energy, reduces inflammation and relieves pain, and detoxifies and kills parasites. Rich in zinc, magnesium, and fatty acids, it is very beneficial for prostate health.
• practice:
  • Purchase unprocessed, unprocessed pumpkin seeds for everyday snacking.
• effectProtects the prostate and replenishes zinc. Simple and effective.

28. Donkey meat and yam soup (folk remedy)

• Ingredient Analysis:
  • donkey meatIt replenishes qi and blood, nourishes yin and strengthens yang. There is a folk saying that "dragon meat in the sky and donkey meat on the ground" because people believe that it has good nourishing effects.
  • yamIt nourishes the spleen, lungs, and kidneys.
• practice:
  1. Cut the donkey meat into chunks and blanch it. Peel and cut the yam into chunks.
  2. Cook donkey meat, yam, ginger slices, and goji berries together until the meat is tender and the soup is thick, then season to taste.
• effectIt nourishes qi and blood, and tonifies the liver and kidneys. This is a traditional Chinese dietary supplement that can be used as a reference.

29. A balanced breakfast: Eggs + whole-wheat bread + avocado

• Ingredient Analysis:
  • eggHigh-quality protein and choline.
  • Whole wheat breadComplex carbohydrates provide stable energy.
  • avocadoIt is rich in healthy fats and vitamin E, which are beneficial to cardiovascular health.
• practice:
  • Simply combine them and eat.
• effectProvides sustained energy and essential nutrients, laying the foundation for a vibrant day.

30. Drink plenty of water

• Ingredient Analysis:
  • waterDehydration is the source of life. Even mild dehydration can affect physical performance and concentration.
• practice:
  • Drink 1.5-2 liters of water daily, in small amounts frequently.
• effectMaintaining metabolism and promoting blood circulation are the foundation of all conditioning treatments.

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Persistence and holistic treatment of body and mind

Improving endurance is a systematic process, and dietary adjustments are an important part of it, but certainly not the whole picture. Please remember the following points:

• Regular exerciseAerobic exercise (such as jogging and swimming) improves cardiopulmonary function; strength training (such as squats and deadlifts) promotes testosterone secretion.
• quality sleepNighttime is the golden time for the body to repair itself and for hormone secretion, so make sure you get 7-8 hours of sleep.
• Stress ManagementFind a stress-relief method that suits you, such as meditation or hobbies.
• Quit bad habitsSmoking and excessive drinking can seriously damage blood vessel health and hormone balance.

Further reading:

• 30 Kidney-Nourishing and Spleen-Strengthening Recipes (Suitable for Those with Both Spleen and Kidney Deficiency)
• In Traditional Chinese Medicine (TCM) theory, what is kidney tonification?
• 30 Kidney-Nourishing and Blood-Conscious Recipes (Suitable for those with Liver and Kidney Yin and Blood Deficiency)
• 30 recipes to nourish the kidneys and strengthen muscles and bones (suitable for those with weak muscles and bones, and weak lower back and knees)