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With this new competitive era, everyone is trying to cope with a hectic lifestyle, and the need for stamina-rich foods is greater than ever. Healthy foods can build stamina and increase energy levels. It is important for people from all walks of life but is more needed for people involved in athletics or sports.
There are certain basic nutrients that everyone can include in their diets to feel more energetic.
Complex carbs that can be easily obtained from bread, fruits, nuts, legumes, seeds, rice bran, oats, brown rice, barley, and rice are the best sources of foods to increase stamina.
Proteins can be obtained from fish, poultry, eggs, milk, cheese, legumes, and nuts and help burn calories.
Healthy fats like fish, almonds, walnuts, and vegetable oils provide much-needed omega-3 fatty acids.
Vitamin C from orange, kiwi, lemon, lime, cranberry, apple, guava, grapefruit, or thyme helps strengthen the immune system and protect the body from bacterial infections.
And finally, iron and calcium obtained from broccoli, spinach, meat, beans, milk, cheese, green leafy vegetables, and nuts are good for overall bone strength.
So, let’s look at a few food items that you can incorporate into your diet to increase your stamina!
Dahi:
Yoghurt, or dahi, is a great source of protein and calcium. And not only that, but it also soothes your stomach and is easy to digest, which makes it a great addition to your diet. One can consume dahi on an empty stomach or right before a high-intensity workout. It can be made even tastier by adding fruits or granola for that extra boost of stamina.
Banana:
Bananas are one of the best foods to consume to increase stamina. And a bonus is that it is extremely liked by people of all ages. It is rich in carbohydrates and has natural sugar and starch, which are bound to keep you energetic throughout the day.
Oatmeal:
Oatmeal is one of the best things you can start your day with. Being nutrient-rich and packed with fiber, oatmeal provides your body with some much-needed energy. It is a great pre-workout meal, and you can add in some nuts and seeds to make it even better. A great way to kick-start your morning!
Eggs:
Eggs are probably the most healthy and easy-to-cook food ever. We often take it for granted and do not understand that it is a treasure trove of protein and other nutrients. Not only that, it also helps with muscle repair and builds stamina. And the best part? The essential amino acids present in it help keep fatigue away!
Peanut Butter:
Peanut butter is another breakfast essential that you cannot miss out on. If you are not allergic to it, that is. You can easily have it with a slice of multigrain bread or use it in your smoothie. And it has healthy fats and proteins, which can keep hunger at bay while boosting your stamina.
Almonds:
Almonds are a great source of nutrients that not only help boost metabolism but also improve stamina. They are a powerhouse of healthy fats and can be an easy snack for you to munch on whenever you need a quick pick-me-up.
Beans:
Rich in minerals and iron, beans help the body generate RBC (red blood cells) that help carry oxygen to muscles when you are exercising.
Coffee:
Coffee is known to be an instant energy provider. As it triggers the central nervous system, it is known to control and fight fatigue. But one should remember that too much caffeine can have adverse effects on the body. Therefore, though coffee keeps you energized and active, it should be consumed in moderation.
Green, leafy vegetables:
Green leafy vegetables like spinach are packed with micronutrients, which are essential for building stamina and improving RBC counts. Also, as they are rich in fiber, they can also improve the blood glucose level.
Lean meat, fish, and chicken:
These foods are important for growth and development, muscle building, and repair. And as it takes longer to digest, it will keep you full for longer and thus active all day long.
Red grapes:
Red grapes contain something called resveratrol, which increases the overall energy of the body. And as it contains a very small amount of sugar, it is a great option for people with diabetes to give them instant energy and build stamina.
Beetroot juice:
Consuming a glass of beetroot juice before exercising will help your body workout for longer without feeling exhausted. Rich in vitamins A and C, it helps both build stamina and reduce fatigue.
Quinoa:
Quinoa, or bathua, has historical stories to back up how big of a superfood it is. During the Inca Empire, quinoa was fed to the warriors for energy. It contains eight essential amino acids, vitamins, minerals, and fiber. Not only that, but it is also extremely easy to cook and can be cooked like rice in only 10 minutes.
So, which of these food items will you add to your diet? Whatever you choose, ensure you pick a food that incorporates the basic nutrients like complex carbs, proteins, fiber, healthy fats, iron, calcium, and vitamin C, which are crucial to making the body feel active and energetic.
