Know the rules of the game, if you do not like them, get out of the game: My thirty years in bobsleigh as an athlete, administrator and coach have taught me one of the most important lessons of life. Everything has rules. The most important rules are not written anywhere and are seldom spoken about. The only way to understand these rules is by observation, look at what people do , see the reactions to it and the end result of these actions. Over time you will be able to understand how things work. 

Sex for performance, the SI lo ES way.

1. Orgasm as necessary to release the  benefits of orgasm.

2. Use masturbation, though working with a partner with the right understanding is fine.

3. I have seen no literature on this, but from personal experience an orgasm consumes vitamin C. Supplement C to at least one gram above your baseline for each orgasm.