The Miracle Hormones of Sports: Endorphin and Oxytocin

A sports experience shaped not only by muscles but by hormones

Sports are not simply a muscular activity; they are also a behavior shaped by hormones. Among these hormones, two stand out: endorphin and oxytocin.

Endorphin is produced by the central nervous system and the pituitary gland. As its name suggests, it is an endogenous form of morphine. When secreted in high amounts, it reduces the sensation of pain and creates a calm, pleasurable state. The sense of well-being often felt during physical activity is largely due to this chemical.

Endorphin is an opioid-character compound, and because of this, when it is secreted, it lowers cortisol — the stress hormone — provides happiness and calmness, slightly slows the heart rate, and contributes to the dilation of blood vessels. All these effects make it possible to perform intense movements without feeling pain during exercise.

The second hormone, just as important as endorphin, is oxytocin. Oxytocin is commonly associated with love, bonding, trust, and maternal behavior. So what does it have to do with sports? In team sports, athletes gather, hug, shout slogans, and connect with each other before entering the field. This is no coincidence; these actions naturally trigger oxytocin release. It strengthens the sense of unity and enhances team cohesion.

When endorphin and oxytocin are released together, the sports experience becomes more than physical performance; it transforms into a synergistic state enriched with trust, belonging, happiness, and resilience.

Foods that increase endorphins are typically high-quality protein sources: eggs, red meats, and fish such as sardines and tuna. For those who prefer vegan options, plant-based proteins may not produce the same level of effect; however, chili peppers (capsaicin) and high-cocoa dark chocolate can boost endorphin production.

Foods believed to increase oxytocin are mostly leafy green vegetables. Avocado and high-cocoa dark chocolate are also on this list. The effects of these foods on hormone levels may vary from person to person.

There are other systems and hormones involved in sports: testosterone, thyroid hormones (T3–T4), cortisol, adrenaline, growth hormone, and aldosterone, which regulates water–electrolyte balance. These are general physiological concepts and should not be considered medical advice.

For professional athletes, balance is essential. After heavy exertion depletes glycogen stores, rapid sugar loading may carry risks. Therefore, instead of fast-absorbing pure sugars, slowly absorbed foods with protein–carbohydrate balance — such as bananas, sweet potatoes, nuts, yogurt, and kefir — are preferred.

The essence of sports is balance. Neither just muscle strength nor just hormones... When they work together, our behavior, endurance, and enjoyment of sports gain meaning.