Do you feel out of breath just after 5 minutes of walking? Or do you always feel tired and bogged down by fatigue?
If you answered yes, it is time to make some lifestyle changes, especially when it comes to your nutrition.

Good nutrition have good effect on our health. It can help you strengthen your immunity, improve memory, prevent skin and hair problems, and ameliorate gut problems. There are also certain nutrients that are helpful in increasing the stamina levels.

Want to know them and the foods that they are present in? Read on!


Complex carbs consist of dietary fiber and starch. These 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 breads, 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.


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.


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. FATS:

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.

Healthy foods are required for building up stamina and keeping your energy levels high. Food is the fuel our body needs. It is necessary to eat a well-balanced diet that includes plenty of fruits, vegetables, lean meats, etc.


Here is a list of various foods that provide a lot of energy and build up stamina:


Red apples are rich in antioxidants, are high in soluble fiber, iron, vitamins, and minerals. Apple boosts the immune system, detoxifies liver, controls weight and maintains a healthy heart. The soluble fiber keeps you full and energetic for a longer duration. Iron helps to increase the hemoglobin in blood, increases the oxygen to muscles and builds up stamina.


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.


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.


Brown rice falls under the category of complex carbohydrates. This is rich in fiber content and Vitamin B complex. Brown rice is less starchy, and hence takes longer to digest. This keeps the stomach full for a long time and helps one maintain good levels of stamina.


Bananas are a rich source of carbohydrates, fiber, and fructose. Banana provides 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!


Beetroots are rich sources of 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 prior to workouts can boost the energy levels.


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.


Coffee is an instant energy booster. It stimulates and energizes your brain making it alert and active. Large amount of caffeine or coffee is harmful. However, it can be used in limited quantities to cure migraines and get the required levels of stamina.

9. CORN:

Corn is low in fats and high in vitamins, minerals, nutrients and antioxidants. Corn provides healthy calories for metabolism and significantly prevents various ailments. They are 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 an excellent source of lean, low-fat proteins. This 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.


Dried fruits are an excellent alternative to refined sugars. They are packed with various essential nutrients, vitamins and essential fatty acids for maintaining a healthy and energetic body. They are rich in omega-3 fatty acids and are responsible for providing a lot of energy and help build up stamina.

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12. EGGS:

Eggs are one of the most nutritious foods and a great source of proteins. They are rich in vitamins, minerals, and antioxidants. Although eggs are high in cholesterol, they don’t affect the levels of blood cholesterol. They are a wholesome food that increase stamina and keep your energy levels high all day.

13. FISH:

Fish is incredibly nutritious. They are rich in proteins, vitamins, minerals and omega-3 fatty acids. Eating fish is beneficial for heart health, development of the brain and nervous system. Fish provide lean proteins and all other nutrients required for optimum stamina levels.


Green tea is rich in antioxidants. It helps detoxify the system and makes you feel more energetic. It is a brain stimulant like caffeine, but is a healthier choice. Green tea lowers cholesterol levels, aids in weight loss and builds up stamina.


Green leafy vegetables are rich in fiber, vitamins and are packed with micronutrients. Vitamin C provides a boost to the stamina levels, and fiber takes longer to digest and helps to maintain blood sugar levels.


Lean meat is an excellent source of proteins and is low in fat and calories. It is rich in vitamins and minerals. Lean meat provides the required proteins for an energetic and highly active lifestyle. It builds muscles, strengthens the body and increases stamina.

17. MACA:

Maca is a super food that has medicinal properties. It improves male fertility and libido. Maca root is mainly available in a powdered form. This is one of the best foods that increase sexual stamina and is medically prescribed to improve one’s love life.


Pumpkins are nutrition-packed, are rich in vitamin A, fiber and are low in calories. Pumpkin seeds are highly nutritious and contain proteins, and a wide variety of minerals like magnesium, manganese, zinc and copper. Pumpkin has a positive impact on hormones. It increases stamina and makes you fitter and more energetic.


Pomegranates are rich in antioxidants, vitamins, and minerals. They promote healthy bones, cardiovascular health and boost immunity and stamina. Pomegranate has a high content of polyphenols and helps to eliminate muscle inflammation and soreness.


Oatmeal contains complex carbohydrates. These break down at a slower rate and take more time to digest. This helps in keeping your stomach full for a longer duration. Oatmeal is power-packed and provides you with sustained energy for many hours. It keeps the blood sugar levels optimal and increases stamina as well.



Peanut butter is an excellent food to increase stamina. It is rich in omega-3 fatty acids that are required for a healthy heart and brain. Since peanut butter has high-calorie content, it takes a longer time to digest. Consuming peanut butter with complex carbohydrates keeps you full for a long time.


Quinoa is a super-grain that rich in amino acids, vitamins, fiber, and minerals. It is protein-rich and has twice as much fiber as other grains. It provides instant energy and keeps the energy levels high all through the day. Quinoa is considered a power packed food for athletes and also ups their stamina levels.


Red grapes are abundant in natural sugars that provide instant energy and build stamina. These also contain resveratrol, which is a great energy booster.


Soybeans are the richest source of plant proteins and are on of the best foods to increase stamina. They are high in insoluble fiber, vitamins, and minerals. Soybeans help increase muscular strength and provide stamina to sustain a longer duration of physical activity.


Sundried tomatoes are a good source of iron, fiber, and antioxidants. They also contain calcium and promote a healthy heart and strong bones. Sundried tomatoes provide 1/3 of the RDA of iron and help the muscles to get more oxygen.


Athletes require tons of energy to sustain for longer durations. Some of the foods can indeed be tagged as superfoods as they help elevate the levels of stamina, endurance, and energy. Some nutritious foods like bananas, oatmeal, and sweet potatoes are excellent sources of energy for runners. Some of the stamina increasing foods are:


Bananas provide smart carbohydrates to boost energy levels required for a long distance run. They are a staple food for most of the athletes.

2. KALE:

This green leafy vegetable is packed with fiber, vitamin K for improving bone strength and nutrients to lower blood cholesterol.


Organic oatmeal provides plenty of fiber and complex carbohydrates. Oatmeal, with fresh fruits and flax seeds, makes a highly nutritious breakfast.


Walnuts are an excellent source of omega-3 fatty acids. They boost stamina levels and also add a delicious crunch to any diet.


Sweet potatoes are packed with complex carbohydrates. They are great after a strenuous workout and make an excellent replenishing meal.


Salmon is the greatest source of omega-3 fatty acids. Salmon is loaded with nutrients and enhances the metabolic processes in the body.


Chia seeds are a great addition to any meal or snack. These are packed with all the 20 amino acids and are also rich in omega-3 fatty acids.

For increasing stamina through foods, it is necessary to eat a balanced diet. Drink plenty of water all through the day and stay hydrated. Do regular exercises and perform physical activities like cycling, jogging, etc. that you love to do. Give yourself enough rest and lead an active and healthy lifestyle!

Do you know any other stamina foods that are missing in this list? Share with us in the comments section!

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