Here are a list of the healthiest foods that will help you kill it at your next workout session or walk and run without feeling breathless.
Let’s see which macronutrients and micronutrients are the primary sources of energy. Let’s begin!
1. Complex Carbohydrates
Complex carbs consist of dietary fiber and starch. Complex carbs differ from simple carbs because simple carbs such as white sugar, brown sugar, honey, maple syrup, etc. are readily absorbed in the blood leading to a rise in blood glucose. Complex carbs, on the other hand, are digested slowly and rich in dietary fiber. They provide a lot of energy that is used as a fuel for our muscles and brain. Soluble fibers as fruits, nuts, legumes, seeds, rice bran, oats, brown rice and barley control blood sugar levels and lower cholesterol. Insoluble fibers like whole grain bread, pasta, rice, cereals, wheat bran, corn bran, vegetables, and nuts help to build up stamina. These foods break down into glucose and provide a lot of energy.
Proteins from food are broken down into amino acids by our digestive system. These amino acids are used for muscle building and repair, making hormones, red blood cells, and other tissues in the body. Proteins play an important role in the growth and development of a healthy immune system. Proteins have a higher metabolic rate than fats and help us to burn more calories. Sources of proteins are fish, poultry, eggs, milk, cheese, legumes, and nuts.
3. Healthy Fats
Not all fats are bad. You should include a required amount of healthy fat into your daily diet. Fats are required to increase the absorption of fat-soluble vitamins like Vitamins A, D, E and K. It is important to use healthy fat options which provide omega-3 fatty acids like fish, almonds, walnuts and vegetable oils. These fats are responsible for the growth and development of the body.
4. Iron And Calcium
Calcium is an important mineral that helps build strong bones in our body. Iron is required by the red blood cells for transporting oxygen throughout the body. Deficiency of iron in the diet makes you anemic and leads to a loss of stamina. Some iron rich foods are broccoli, spinach, meat, beans, and nuts. Calcium can be obtained by consuming milk, cheese, yogurt, green leafy vegetables, and sardines.
5. Vitamin C
It is necessary to consume fruits that are rich in vitamin C. Vitamin C helps to strengthen our immune system and regulates the chemical reactions in our body. Sources of vitamin C are orange, kiwi, lemon, lime, cranberry, apple, guava, grapefruit, grapes, spinach, kale, bell peppers, tomato, broccoli, cauliflower, brussel sprouts, gooseberry, chives, basil, and thyme.
These are the 5 macronutrients and micronutrients that you should keep in mind when you buy your grocery. Include more of the 25 stamina enhancing foods mentioned below.
Stamina Foods List – Top 25
Almonds are considered to be the world’s healthiest foods. They are rich in vitamin E and omega-3 fatty acids. These fatty acids are an excellent source of energy and do not accumulate in the body. They build strong bones, nourish the brains, improve heart health and keep you energetic all through the day.
Red apples are rich in antioxidants, are high in soluble fiber, iron, vitamins, and minerals. Apple boosts the immune system, detoxifies the liver, controls weight and maintains a healthy heart. The soluble fiber keeps you full and energetic for a longer duration. Iron ups the hemoglobin in blood, increases the oxygen to muscles and builds up stamina.
Bananas are a rich source of carbohydrates, fiber, potassium, and fructose. Bananas provide instant energy and also increases stamina. Bananas trigger the release of dopamine that supports concentration and focus. It is as beneficial as a sports energy drink!
Corn is rich in vitamins, minerals, nutrients and antioxidants. Corn provides healthy calories for metabolism and significantly prevents various ailments. Corn is an excellent source of carbohydrates. Corn lowers cholesterol, improves heart function and builds up stamina. It provides readily available glycogen to the body that instantly generates energy.
Chicken is within the healthiest foods that is the source of lean protein. It supports a healthy body weight, promotes the growth and development of muscles and aids weight loss. Chicken improves stamina by keeping you satisfied and energetic all day. Eating chicken improves bone health, builds muscles, improves immunity and relieves stress.
6. Citrus Fruits
Citrus fruits are super rich in vitamin C that enhances the absorption of iron in food. Citrus fruits are great energy boosters; they cleanse the body and increase immunity. Drinking a glass of citrus juice increases the absorption by about 10 percent.
7. Beetroot Juice
Beetroots are rich in potassium, dietary fiber, and vitamins A and C. These nutrients help to build up stamina and reduce exhaustion. Beetroot juice is known to eliminate fatigue. Drinking a glass of beetroot juice before workouts can boost the energy levels.
Beans are rich in iron, fiber, carbohydrates, proteins and other minerals. They provide complete nutrition and enhance stamina by increasing the oxygen-carrying capacity of the blood.
9. Brown Rice
Brown rice is loaded with dietary fiber and complex carbohydrates. It is also a good source of Vitamin B complex. Brown rice is less starchy and hence takes longer to digest. This keeps the stomach full for long, energizes the body and helps to maintain the stamina levels.
Coffee is an instant energy booster and one of the healthiest foods that help to increase stamina. It stimulates and energizes your brain making it alert and active. Excess caffeine or coffee is harmful. However, it can be used in limited quantities to cure migraines and get the required levels of stamina.
Hope you follow and enjoy these list of the healthiest foods to increase your stamina.