Are you one of them that feel pain after running or even walking a short distance? Or feel tired and out of breathing quickly? Most people link such type of conditions with growing age but this is not true. A person with healthy body and mind never gets old. Energy is the basic need of the body to get healthy, fit and build a strong stamina. Do you know about foods to increase stamina for running, strength, muscle building, endurance and other physical activities? If not, stay with us as we are going to share about such superfoods for athletes.
The problem is that strength is not available for sale at any store. One can build strength to making healthy lifestyle changes. Consuming nutritious and resistance-boosting foods can help you to get fit.
In this informative article, I am going to share 25 stamina building foods to help your training, running, walking and performing other physical activities without tiresome feeling and feeling breathless.
Before starting with it, let’s take a look at essential macronutrients and micronutrients sources for energy.
1.Proteins
Such amino acids are critical for making hormones, red blood cell production, muscle build and repair and other tissues in the body. They play a vital role in the development and growth of a healthy immune system. These amino acids have a higher metabolic rate and aids in burning more calories.
Important protein sources include nuts, milk, fish, legumes, eggs, cheese, and poultry.
2.Complex Carbohydrates
Complex carbohydrates consist of starch and dietary fiber. They are different from simple carbs as simple carbs like honey maple syrup, white sugar, brown sugar are readily absorbed in the blood that leads to increases in blood glucose. On the other hand, complex carbohydrates are slowly digested and high in dietary fiber. Such carbs supply lot of energy which is used as a source of fuel for brain and muscles. Soluble fibers like seeds, oats, brown rice, fruits, legumes, nuts, barley and rice bran help to control blood sugar levels and decrease cholesterol. Insoluble fibers such as nuts, cereals, whole grain bread, wheat bran, corn bran, pasta, vegetables and rice aid to build up stamina. Such types of foods break down into glucose and supply a lot of energy.
3.Iron and Calcium
Calcium is an essential mineral that aid to build strong bones in the body. Iron plays a vital role that is needed by the red blood cells for oxygen transportation in the body.
Iron deficiency makes you anemic and causes stamina loss. Few iron-rich foods include nuts, meat, spinach, broccoli, and beans.
You can obtain calcium from sardines, green leafy vegetables, yogurt, milk, and cheese.
4.Vitamin C
It is important to consume vitamin C rich fruits. This vitamin helps to strengthen the immune system and regulate the chemical reactions in the body. Vitamin C sources are apple, orange, guava, lime, lemon, cranberry, kiwi, cauliflower, grapefruit, broccoli, grapes, tomato, spinach, bell peppers, kale, thyme, Brussels sprouts, basil, gooseberry, and chives.
5.Healthy Fats
Most people mark all fats as bad which is wrong. All fats are not bad for our health. It is important to increase the healthy fat amount into a routine diet. Fats increase the fat-soluble vitamins absorption such as Vitamin A, D, E, and K.
Try to include healthy fat options with omega-3 fatty acids such as walnuts, almonds, fish and vegetable oils. Such fats are vital for development and growth of the body.
These 5 macronutrients and micronutrients are important for your health and fitness. Below are more 25 foods to increase stamina.
25 Super Foods to Increase Stamina
1.Apples
Red apples are excellent antioxidants. They are also high in vitamins, soluble fiber, minerals and iron. Apple improves the immune system, maintains healthy heart, controls weight and detoxifies the liver. Soluble fiber present in apple keeps you full and energetic for a long time period. Iron increases the hemoglobin in the blood, improves the oxygen to muscles and increase stamina.
2.Almonds
Almonds are known as the healthiest food of the world. They are rich in omega-3 fatty acids and vitamin E. Such fatty acids are ideal energy source and don’t accumulate in the body. They improve heart health, building strong bones, keep your energetic and nourish the brain.
3.Corn
Corn is rich in antioxidants, nutrients, vitamins and minerals. Corn supply healthy calories for metabolism and prevents various ailments. It is a perfect carbohydrate source. Corn improves heart function, lowers cholesterol and increase stamina.
4.Banana
Bananas are rich in fructose, fiber, carbohydrates and potassium. It provides instant energy and increases stamina. It triggers the dopamine release that supports focus and concentration. Banana drink can be wonderful remedy as a sports energy source.
5.Chicken
Chicken is one of the best sources of lean protein. It promotes growth, supports healthy body weight, aids weight loss and develops muscle. Chicken increases stamina by keeping you energetic and satisfied all day. Consuming chicken improves bone health, immunity, builds muscle and relieves stress.
6.Beetroot Juice
Beetroots are rich in vitamins A and C, dietary fiber and potassium. Such nutrients are perfect to increase stamina and reduce exhaustion. Beetroot juice eliminates fatigue. Drinking beetroot juice before workouts helps to boost energy level.
7.Citrus Fruits
Citrus fruits are rich in vitamin C that improves the absorption of iron in food. Such fruits are ideal energy boosters. They not only cleanse the body and improve immunity. Drinking a citrus juice glass enhances the absorption by about 10%.
8.Coffee
Coffee is an excellent energy booster. It stimulates and energizes brain making it active and alert. But extra coffee or caffeine is harmful. Using limited quantities as a cure migraines and increase stamina.
9.Brown Rice
Brown rice is rich in complex carbohydrates and dietary fiber. It is a decent vitamin C complex source. Brown rice is comparatively less starchy and takes longer to digest. It keeps the stomach full for long, maintains the stamina level and energizes the body.
10.Beans
They are rich in proteins, iron, carbohydrates, fiber and other essential minerals. They provides complete nutrition and increase stamina by enhancing the oxygen-carrying capacity of the blood.
11.Eggs
Eggs are the cheapest and one of the most nutritious foods and ideal protein source. They are high in minerals, vitamins and antioxidants. Eggs are also high in cholesterol but they don’t affect the blood cholesterol levels. Eggs are wholesome foods that increase stamina and keep energy levels high throughout the day.
12.Dried Fruits
They are perfect alternative to refined sugars. They are loaded with various essential fatty acids, vitamins and nutrients for maintaining energetic and healthy body. Dried fruits are high in omega-3 fatty acids and are responsible for supplying proper energy and aid increase stamina.
13.Green Tea
This rich antioxidants tea not only detoxifies the system but also provide more energy to your body. Just like caffeine, it works like a brain stimulant but with no side effects. This tea has countless health benefits that include weight loss, increasing stamina and lowering cholesterol levels. A recent research proved that green tea is an excellent remedy for joint pain.
14.Fish
Fish is one of the most highly nutritious foods available. They are rich in omega-3 fatty acids, vitamins, proteins and minerals. Including fish in your diet ensures health heart, brain development, muscle growth and healthy nervous system. Fish contain lean proteins and all essential nutrients needed for optimum stamina levels.
15.Maca
This super food has numerous medicinal benefits. It increases male fertility and libido. Maca root is available in powdered form. Maca is one of the most effective foods for increasing sexual stamina. The superfood is commonly prescribed by physicians to enhance one’s love life.
16.Green Leafy Vegetables
Green leafy vegetables are packed with micronutrients, fiber and vitamins. Vitamin C boosts stamina levels and fibers take a long time to digest and aids maintaining blood sugar levels.
17.Lean Meat
Lean meat is an ideal protein source with low in calories and fats. It is loaded with minerals and vitamins. Lean meat supply essential proteins for energetic body and active lifestyle. It helps to build muscles, increase stamina and strengthen the body.
18.Oatmeal
Oatmeal is rich in complex carbohydrates. They take long time to breakdown and more time to digest. The process keeps you full for a longer time and helps to avoid overeating. Oatmeal is a power-pack food that provides sustained energy for many hours. It helps to maintain blood sugar levels and increase stamina effectively.
19.Pumpkin
Pumpkins are rich in vitamin A and a highly nutritious food. They also contain fiber with fewer calories. Pumpkin seeds are very nutritious and loaded with protein and a variety of minerals such as copper, zinc, magnesium and manganese. The food has a positive impact on hormones. It helps to increase stamina and keeps you fitter and more energetic.
20.Pomegranate
This fruit is rich in vitamins, antioxidants and minerals. Not only pomegranate increase stamina but also promotes cardiovascular health, healthy bones and boost immunity. Pomegranate contains rich content of polyphenols and aids to remove muscle inflammation and soreness.
21.Red Grapes
This fruit contains high levels of natural sugars that supply continuous energy and increase stamina. They contain resveratrol too which is an ideal energy booster.
22.Peanut Butter
Such type of butter is a perfect food to increase stamina. It is loaded with omega-3 fatty acids which are essential for healthy brain and heart. Peanut butter has high-calorie content so it takes long time to digest. Eating peanut butter with complex carbs keeps you full for a long time.
23.Soybeans
Soybeans are high source of plant proteins and best foods to increase stamina. Soybeans are rich in minerals, insoluble fiber and vitamin. They help to improve muscular strength and provide stamina to sustain a longer duration of workouts.
24.Quinoa
This super-grain is rich in fiber, minerals, amino acids and vitamins. It is protein rich food that contains twice as much fiber as compared to other grains. Quinoa provides a continuous energy and maintains energy levels high throughout the day. It is known as the power-packed food for athletes and also increases stamina levels.
25.Sundried Tomatoes
Sundried tomatoes are a decent source of antioxidants, iron and fiber. They contain calcium and promote strong bones and a healthy heart. Sundried tomatoes provide 1/3 of the RDA of iron and aid the muscles to receive more oxygen.
Super Foods to Increase Stamina- Athletes Special
Athletes need lots of energy to sustain for a longer duration. Various foods can be labeled as superfoods because they aid elevate the stamina, energy and endurance levels. Nutritious foods such as sweet potatoes, bananas, and oatmeal are a perfect energy source for runners. Here are some of the superfoods to increase athletes’ stamina.
1.Walnuts
Walnuts are loaded with omega-3 fatty acids. They not only add a delicious crunch to your diet but also boost stamina levels.
2.Bananas
Banana contains decent carbs to increase energy levels for a long distance run. This fruit is a staple food for most of the athletes.
3.Oat Meal
Organic oatmeal has plenty of complex carbs and fiber. Oatmeal with flax seeds and fresh fruits is a perfectly nutritious breakfast option for athletes.
4.Kale
Kale is loaded with vitamin K and fiber for increasing protein strength and nutrients to decrease blood cholesterol.
5.Wild Salmon
Salmon is an ideal omega-3 fatty acids source with essential nutrients. It improves the metabolic process in the body.
6.Sweet Potato
This type of potato is loaded with complex carbs. They are ideal for a strenuous training and make a perfect replenishing meal.
7.Chia Seeds
Such seeds are an excellent addition to your meals or snacks. They are loaded with all the 20 amino acids. Also, chia seeds are high in omega-3 fatty acids.
Eating a balanced diet is important for increasing stamina with foods. Drinking proper amount of water to keep your body hydrated. Regular exercise is another effective way to increase stamina. Perform physical activities such as jogging, cycling, etc. that you can do with passion. Don’t neglect the importance of rest for fitness. So stay active, eat healthy foods and live a healthy lifestyle.