Best foods for stamina

You need tons of energy to cope with your hectic lifestyle, especially if you are into sports. Here's a list of foods that give you enough stamina to keep you active throughout the day.

While certain foods in your diet can actually reduce stamina, healthy foods help to build up your stamina and increase your energy levels, especially if you're interested in sports and athletics. As a sportsperson, you need foods that are designed to not only give you energy but also keep you feeling full all day long. 

Says nutritionist Smruti Gokhale, "Nutrients like complex carbs, proteins, fibre and vitamin C is crucial for those who are into sports. These nutrients keep you active and feeling energetic."

Essential nutrients

Complex carbs: When you are talking about building stamina, you just cannot miss out on complex carbs. Carbs are the main source of fuel for your body and brain. Says Priya Kathpal, nutritionist, "Carbs are the food that the body uses to get glucose, which provides energy. Complex carbs are present in foods like bread, pasta and rice, which unlike simple carbs, keep you feeling energetic all day long."

Vitamin C: Vitamin C helps strengthen your immune system and protects you from infections like cold and cough, which sap your energy. Also, when you are outdoors, you are more susceptible to bacterial infections which hamper your health. Thus ensure that you consume foods and fruits rich in vitamin C.

Proteins: Protein is an important nutrient for the growth, development and repair of muscle and body tissues. Protein has a higher metabolic rate than fat, so an individual can burn more calories. It is also said to increase satiety, which prevents a person from overeating. Healthy sources of protein include lean chicken, fish, eggs and nuts.

Iron: Lack of iron in your diet can cause loss of stamina. You can get iron from meat, beans, nuts and some vegetables such as broccoli and spinach. Consult your doctor about taking iron supplements.

Foods that build stamina

Oatmeal: Oatmeal is an unprocessed carb, which gets digested slowly and hence keeps you feeling full for a longer period of time. Says Kathpal, "A power-packed cereal, oatmeal provides sustained energy for hours. Due to high content of complex carbs, it breaks down slowly in your body and keeps the blood sugar at optimum level."

Beans: Rich in mineral and iron which helps your body to generate RBCs (Red Blood Cells) that carry oxygen to the muscles when you are exercising and also builds stamina.

Coffee: Coffee is known to be an instant energy provider. It is known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energised and active throughout the day.

Green leafy vegetables: Packed with micronutrients, it is essential for building stamina and also to improve your RBC count. Green leafy veggies are rich in fibre and digest slowly while maintaining your blood-glucose level. 

Bananas: Bananas are a particularly good energy source and these are best eaten a few hours before you intend to exert yourself. Along with being great sources of carbs, they are also effective because they trigger the release of 'dopamine' — a chemical that builds your concentration and focus.

Peanut butter: Peanuts are said to contain Omega 3 fatty acids that helps in reducing pain, boost heart health and develop your brain. Peanut butter is also excellent for building stamina. It is high in calories and digests slowly. Consume peanut butter in combination with complex carbs.

Lean meat, fish, chicken and eggs: Says Gokhale, "Rich in protein, these foods are important for growth and development, muscle building and repair. Meat takes a longer time to digest and thus keeps you feeling full and active all day long."

Red grapes: Red grapes contains 'resveratol' which provides increased energy. These grapes contain a very small amount of sugar, which gives you instant energy and helps build stamina.

Beetroot juice: Consuming a glass of beetroot juice before exercising will make your body work for long hours without feeling exhausted. Beetroot is rich in vitamin A and C — both help in building stamina and reducing fatigue.

Quinoa: Quinoa (Bathua) was declared to be a sacred grain by the Inca Empire and was fed to the warriors so that they could get energy! It contains eight essential amino acids, vitamins, minerals and fibre. It gives instant energy and keeps you active. It's easy to cook and can be cooked like rice in only 10 minutes.

Exercise for 30 mins daily, lose weight

Thirty minutes of daily exercise provide an equally effective loss of weight and body mass as 60 minutes, researchers at the University of Copenhagen have shown.

For thirteen weeks, a research team at the Faculty of Health and Medical Sciences followed 60 heavy - but healthy - Danish men in their efforts to get into better shape.

Half of the men were set to exercise for an hour a day, wearing a heart-rate monitor and calorie counter, while the second group only had to sweat for 30 minutes. Research results show that 30 minutes of exercise hard enough to produce a sweat is enough to turn the tide on an unhealthy body mass index.

On average, the men who exercised 30 minutes a day lost 3.6 kilo in three months, while those who exercised for a whole hour only lost 2.7 kg. The reduction in body mass was about 4 kg for both groups, reports Mads Rosenkilde, PhD student, Department of Biomedical Sciences.

Moreover 30 minutes of exercise training provide an extra bonus.

Participants exercising 30 minutes per day burned more calories than they should relative to the training program we set for them. In fact we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat. The men who exercised the most lost too little relative to the energy they burned by running, biking or rowing. 30 minutes of concentrated exercise give equally good results on the scale, explained Mads Rosenkilde.

Mads Rosenkilde postulates that some of the explanation for the surprising results is that 30 minutes of exercise is so doable that participants in the study had the desire and energy for even more physical activity after their daily exercise session.

In addition, the study group that spent 60 minutes on the treadmill probably ate more, and therefore lost slightly less weight than anticipated.

Their results have just been published in the American Journal of Physiology.

Reduce, Recycle

While it takes some effort on your end, recycling can ease the enormous stress of wastefulness on the planet. Encourage your family or roommates to start sorting through their waste and recycling whatever they can.

Stand Up Straight

Good posture is a key to good health. Let go of your tension with these easy tips: stand up straight; take breaks to stretch your arms above your head; avoid high-heeled shoes; take stock of your posture in a mirror; and carry the minimum in your purse, briefcase, or backpack.

The Art of Cooking

Set out your ingredients, turn on some music, enjoy the art of preparing your meal, serve yourself in style, and take the time to really taste the foods you've cooked.

Drink Red Wine

The health benefits from wine are the same for men and women, but men can drink more given their generally larger body mass — one or two 4-ounce glasses of wine per da+C218 while women should consume only one glass.

It's Okay to Delegate

Try not to take on too much. Set limits with others and don't take on more responsibilities than you can handle. This applies to work and home. Get the kids to do some chores, pass down a task to an intern, or ask your spouse to cook dinner a couple of nights a week.

Hop on your Bike

Cycling five miles in 30 minutes is a perfect way to get your daily dose of physical activity and reduce stress. The repetitive cycle of muscle contraction and release that takes place during a bike ride increases levels of the brain chemical serotonin, which combats negative feelings.

Now What?

When you are fulfilled ― say you have a productive job, joyful activities, and healthy relationships ― you're much less likely to mindlessly eat. If you start taking charge of the external things in your life, it will be easier to take charge of the internal ones. Finding nonfood ways to fulfill yourself will pay off for your body, but it will also help you relax and become a happier human being. When you take the time to look after yourself, you tell the world that you're worth it, and that you deserve the best life has to offer. Once you're able to project this kind of attitude, you can't help turning it into reality.

Summer Temptations

Making it through the summer with your fitness and diet goals still intact can seem like a miracle in itself, but don't let it stress you out. You can do it. The best way to make it through all those parties and family get-togethers is to plan and decide what's important. Is enjoying a piece of your mother's pie what you look forward to each year? Have a small piece; don't have two, or three, or four slices. Know your limits and watch those portion sizes and you will triumph!

Add Protein to Stay

Protein-rich foods can also suppress levels of the hormone ghrelin — the one released when our stomach is empty to make you hungry —  they help create a long-lasting feeling of fullness. Try adding whey protein to a low-calorie smoothie. (If you're sensitive to gluten, just be sure to check the ingredients list; some whey protein products contain gluten.) One study found that whey brought about a prolonged suppression of ghrelin.

Target your Quads

Did you know that you can target different parts of your quadriceps muscles by changing the position of your feet during squats? Toes angled slightly inward accent inner muscles, and toes angled slightly outward make the outer quads work harder. For sculpted thighs, use a different foot position for each squat exercise.

Lead By Example

If you're having trouble getting your kids to change their couch-potato ways, try this: When you work out, make a point of doing it while your kids are at home. Trust me, your example will sink in, even if you get a lot of eye rolling and shoulder shrugging at first. Or make some family bonding time with an activity you can all participate in. Play Frisbee, go for a jog, or organize a game of soccer ― kids vs. adults!

On the Road

You know the story ― you go on vacation or a business trip and your exercise routine goes out the window. Well, it's time to break that pattern! Next time you have to stay in a hotel, look at it as an opportunity to change up your workout. Bench dips, lunges, squats, and push-ups don't require any special equipment. Many hotels have gyms and pools. If there's only a pool, do your strength-training exercises in the water, which provides some extra resistance. If the hotel doesn't have any exercise facilities, do your homework ― search the Internet for a gym nearby that offers day passes ― most do.

Are You Drinking Clean H2O?

Unfortunately, the water that comes out of your tap may not be free of flaws. Water authorities do not yet regulate many endocrine-disrupting chemicals, and conventional water-treatment methods weren't designed to remove them. Studies have found trace amounts of pesticides, pharmaceuticals, and other substances in municipal water supplies.  Don't be worried or thirsty, though. You can get clean water by using water filters religiously. First, go to the EPA's Web site to learn about your local water quality and the substances you're dealing with. Then, consider the following three types of filters: Reverse-osmosis, Distillation, or activated carbon filters. Once you decide the best type for you, you’ll feel better knowing you’re drinking clean H20!

Go Stronger In All Ways

As you keep working out and becoming stronger, you will become aware of your strength — not just in the gym, but in other aspects of your life. Trust me, this will be a major boost to your confidence level and it will change your frame your mind for the better. It's all baby steps, but they make a big difference over time. Keep working out, stop feeling stupid, and start feeling great!

Always Hungry When I Workout!

When you rigorously workout, it is possible to feel like your daily calorie target isn’t enough. That’s okay. Before you increase your calories, however, you should make sure you are eating correctly for exercise. Always try to have a preworkout snack, about 45 minutes to an hour before exercising. Your post workout meal should be about 45 to 60 minutes after working out, and contain both protein and carbs. Eating according to this pattern will yield the best results and, hopefully, give you the energy you need to keep trekking through your workouts. 
If you try this eating plan and still feel that you're hungry and undernourished, up your calorie intake on days you exercise by about 50 to 200 calories. I recommend snacking on fruits and veggies rather than dense, high-calorie foods to increase your calorie intake. You do have to remember calories in and calories out, but your effort is also about maintaining a healthy lifestyle for the rest of your life. Staying within your calorie range is the best option to stay on track and not feel deprived.

One Way Not to celebrate Your Weight Loss

That pink concoction in the martini glass sure looks tempting, but it isn't worth the unneeded calories it packs into your day. If you absolutely can't resist a drink ― and I do recommend resisting it if you're serious about losing weight ― clear alcohols like vodka, gin, and rum (mixed with seltzer and spritzed with lemon or lime) or, even better, a glass of heart-healthy organic red wine are your best bet. They're lower in calories and they won't cause a major sugar crash ― the kind that leaves you searching for something to eat.

Embrace Your Weight Loss!

Let’s face it, weight loss is never easy. That doesn’t necessarily mean that it can’t be inspiring. It is extremely important to approach losing weight as a positive, life-changing experience. You're reinventing yourself. Educate yourself about the benefits of exercising, and push yourself to try new and healthy foods. If you approach weight loss in a positive way, you will only see positive results! Keep working hard, and I know you will LOVE the new and healthier rock star you've become.

Mix In Interval Cardio

Want more bang for your exercise buck? Interval cardio training is an awesome addition to any strength-training routine because it burns a ton of calories, works the cardiovascular system, and builds muscle. It's all about doing short bursts of cardio with an intense amount of effort. You should do intervals in between your weight-training exercises if you want to really maximize your workout. Mixing interval cardio moves, such as Mountain Climbers or Squat Thrusts, with weight training keeps your heart rate at a higher level throughout a workout. Why is maintaining an elevated heart rate important? Because it means you'll burn more calories. If you're just starting out, add a 15-second interval cardio move after every three weight exercises. As your fitness level increases, you can make your interval cardio sessions longer or add more of them to your workout.


Remember, "interval" is the key word here. These exercises are meant to be done in 30-second to 5-minute bursts, not half-hour sessions. The exercises are demanding, so warm up before doing them.

Do Cardio You Love

Jumping rope and doing jumping jacks are excellent forms of cardio that you can do anywhere. It takes time to build up endurance for jumping, though, so try doing intervals at first — jump one minute, rest the next, and so on. You'll find that by jumping, you'll burn calories and tone your quads, hamstrings, and calves. Try different types of jumps to target different leg muscles. When jumping rope, try kicking your butt or bringing your knees up as high as you can in between jumps. The possibilities are endless with this simple activity.

Remember, Foods are not Good or Bad

Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Make Changes Gradually

Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

Know Your Diet Pitfalls

To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

Eat Regular Meals

 Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

Reduce, Don't Eliminate Certain Foods

Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.


Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.


Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.