Do you experience low energy during the day? Is your productivity going down? Do you feel out of breath and tired quickly?
You may be eating well, but the type, quantity, and quality of foods you eat play a role in increasing your stamina.
Almost all foods are energy-giving foods, but certain nutrients help build stamina naturally to help you stay alert and increase productivity.
Here is a list of energy-giving foods that increase stamina. Read on to find out more about them!
1. Banana
Banana is one of the best foods to increase energy and stamina. One medium-sized banana contains 105 kilocalories of energy, 27 g carbohydrates, and 3 g of fiber.
The magnesium in bananas helps boost metabolism and is a cost-effective energy source that increases exercise endurance.
A study showed that eating a banana as a carbohydrate source during a 75-km cycling performance increases stamina and endurance.
2. Nuts
Nuts are considered to be an instant-energy food. A fistful of nuts is a powerhouse of proteins, bioactive compounds, and polyunsaturated fatty acids. Thus, it is a healthy snack to build stamina.
Nuts are rich in omega-3 fatty acids that help build exercise endurance and increase blood flow to the working muscles.
Omega-3 fatty acids also act as an ergogenic supplement (substances that increase athletic performance) to improve the health and energy of muscles for exercise efficiency.
3. Brown rice
Carbohydrates are a primary source of energy to keep you active throughout the day.
100 g of medium-grain brown rice contains 112 kcal of energy, 2 g of fiber, 2 g of protein along with essential vitamins and minerals.
Brown rice is lower in starch and higher in fiber compared to white rice and, hence, takes longer to digest. This keeps the stomach full for longer, energizes the body, and helps maintain the stamina levels.
High-carbohydrate foods relax your muscles and tissues and offer recovery from fatigue after strenuous exercise.
4. Fatty fish
Fish is incredibly nutritious. It is rich in protein, vitamins, minerals, and omega-3 fatty acids. 100 g of wild salmon contains 142 kcal of energy, 20 g of protein, omega-3 fatty acids, and vitamins.
A study showed that a decreased level of omega-3 fatty acids causes chronic fatigue and reduces immunity.
Salmon contains 3 mg of vitamin B12, and tuna (a fatty fish) contains 2 mg of vitamin B12. Vitamin B12 helps in energy metabolism, reduces fatigue, and increases stamina.
5. Eggs
Eggs are one of the most nutritious foods and a great source of protein. They are also rich in vitamins, minerals, and antioxidants.
Protein-rich foods help build stamina, maintain positive energy balance, improve exercise endurance, and recover muscle protein remodeling and recovery after a workout.
Leucine, an amino acid abundant in eggs, helps in energy metabolism and protein synthesis.
6. Chicken
Chicken is an excellent source of lean protein. A whole skinless chicken contains 19 g of protein and 110 kcal of energy.
High-protein food provides satiety, which leads to lower calorie and carbohydrate intake. It helps build endurance, energy, and stamina in athletes.
A study showed that chicken essence (a liquid extracted from chicken) helps improve health, metabolism, and exercise performance and provides relief from fatigue.
7. Apples
Apples are loaded with energy-giving calories, carbohydrates, fiber, iron, vitamins, and minerals.
Quercetin – a polyphenol found in apples – boost immunity, fights inflammation, and keeps you energetic for longer.
Apples are high in fiber. Soluble fiber increases satiety, which keeps you feeling full and energetic for longer.
