When is a cold sore (HSV-1) most contagious?

I have been getting cold sores infrequently for over 15 years. I’m always super cautious and have thankfully never spread the virus along.

I was recently very intimate (kissing+oral+penetrative sex) with someone and woke up the next morning and started to develop a cold sore. I keep seeing conflicting things on the internet and am not sure what I should do? I 100% did not have a cold sore while with him but can’t for the life of me remember if I had an tingling or itchy sensations while we were intimate.

Advice?