Different foods provide energy at different rates. Energy is required to boost your stamina. Some foods are good for a quick burst, while others provide constant energy. For a healthier boost to stamina, look for foods that contain good complex carbohydrates, fiber, lean protein, healthy fats, and antioxidants. For improved stamina, the right choice of fuel can keep you going all day long. These will supply a steady stream of energy and promote protection and repair as you push your body past its normal limits.
1. Oatmeal and Barley
Oatmeal and other whole grain are an energy packed food that provides constant energy for hours. Oatmeal is an unprocessed, complex carbohydrate that your body digests slowly. They are also rich in omega 3 fatty acids and antioxidants. Both barley and oats contain beneficial carbohydrates called beta-glucans, which boost immune function and heart health too. Slow digestion keeps blood sugar at optimal levels and helps avoid the crash that typically comes with faster burning carbs. Oatmeal and barley comes under the category of complex carbohydrates. It keeps you full for a long time and continues to give you energy for hours. A bowl of oatmeal in the morning will keep you going strong through your day.
2. Sweet potatoes
Sweet potatoes are an excellent source of complex carbohydrates paired with fiber for slow digestion, providing that ever crucial steady flow of nutrients. Compare to white potatoes, sweet potatoes are much healthier. They are also rich in beta-carotene, antioxidants, vitamin C and manganese as well as disease-preventing dietary fiber. Sweet potatoes are hypoallergenic and the preferred source for those who want to keep their energy stores up and body fat down. Starchy carbs like sweet potatoes act as a catalyst for protein to enter muscle tissue and begin the repair/rebuild process. Eat steam or bake a small or medium sweet potato.
Nuts or dry fruits contain concentrated nutrients as well as they provide antioxidants to minimize inflammation. These nuts are rich in essential amino acids required to rebuild muscle. They also contain healthy fats that keep the cardiovascular system running at optimum and boost energy levels. Nuts are a good source of vitamin E, healthy omega-3 fatty acids and fiber too. Consider almonds, walnuts and raisins are healthy carbohydrate option that will provide energy for a longer time. Always have a handful of nuts every day.
The potassium, fiber, and B6 in bananas help restore lost electrolytes and balance hydration. Banana has a combination of fiber and natural fruit sugars. Having a banana gives you instant energy and increases your stamina for longer time. Bananas have some anti-inflammatory properties too and also great for preventing muscle fatigue. It is a nutrient-dense and natural option for energy bar. Eat banana daily and for best results, eat them 20 minutes before you need a lot of energy.
5. Coconut oil
Coconut oil is rich in medium chain triglycerides. These fats are shorter and more easily used by the body, so they are burned instead of stored to provide a boost to endurance. Coconut also combats infection and reduces inflammation. Try it externally to ease sore muscles and joints, and internally for energy, endurance, and a speedier recovery. It is easily digestible and provides a readily available source of energy in the body. It also promotes healthy thyroid function and removes pancreatic stress which makes you more active. Include coconut oil in your daily cooking.
6. Beet juice
Beet root is rich in useful vitamins that help in reducing the fatigue and tiredness from your body. Beetroot juice boosts stamina by making muscles more fuel-efficient. Beetroot juices are loaded with energy and can help boost your stamina level tremendously. Because it is loaded with vitamins A, C and lots of mineral you feel full of energy and keep going for longer time. Beetroot is rich source of nitrate that can increase muscle stamina. Nitrate in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring. Regular consumption of beet root juice is therefore very effective in improving the body energy and stamina.
7. Coconut water
Coconut water is a natural electrolyte-rich beverage that doesn’t overdo the sodium or sugar. Many electrolyte and sports drinks on the market are full of refined sugars that can contribute to weight gain and diabetes. Coconut water is considered as the best natural energy drink suitable to drink. Consume coconut water before and during workout because you get beneficial minerals in the less volume of liquid.
8. Peanut butter
Peanut butter is a source of useful calories. Peanut butter helps to release extra dopamine to improve your mental focus. It is also a rich source of protein, that helps sore muscles and tissues heal quickly improving your recovery times and endurance. Regularly consume peanut butter in order to ensure a significant improvement in the stamina of your body.
9. Wild Salmon
Fish is another healthy protein that can be eaten after exercising to prevent catabolism or muscle breakdown. Fresh, wild fish, like salmon, sardines and mackerel are rich sources of omega-3 fatty acids. Omega-3 fatty acid is good fats that have been shown to help the body fight off inflammation. They also have large amounts of selenium, zinc and magnesium, and these nutrients can give the body a big boost of energy. By eating more salmon and other sources of omega-3 fatty acids, you can help prevent or decrease inflammation and pain. Omega-3 fatty acids also aid in nitric-oxide production, helping you stays hard. Sticking to a Mediterranean-style diet rich in produce, fish, whole grains and healthy fats like omega-3s helps to increase your metabolism.
This fruit provides healthy doses of fat that an active body will utilize as fuel to power through a grueling day or workout. It’s also rich in vitamin C, fiber, vitamin K, folic acid and B6. Vitamin C acts as an antioxidant and can support the adrenal glands, which can be overworked during times of stress. While B vitamins are responsible for many functions in body, they are most often thought of as the stress and energy vitamins. Avocado contains high levels of folic acid, which helps metabolize proteins, thus giving more energy. Before any work out, have half an avocado mashed with some lemon juice and sea salt.