5 foods to increase your stamina
Be it lifting metal at the gym, getting a run in the morning, or just a delightful round of Zumba, everything requires stamina. All workouts require you to be loaded with energy, which is why it is advised to eat energy-boosting food before a workout. While bananas and protein powder are the most commonly suggested items, there are other things you can have.
Here is what our expert says
The ability to really apply oneself to prolonged periods of mental or physical activity is called stamina. Physical stamina is dependent on a combination of exercise and diet. Amongst the types of food that can reduce your stamina are those that make you lethargic, like heavily processed and fried food. Diet rich in complex carbohydrates, fiber, electrolytes and amino acids increases stamina.
Coffee
A strong cup of coffee is a quick fix to improve your stamina. A lot of people consume black coffee before a workout for instant energy. The presence of alkaloid caffeine in coffee can instantly boost your energy levels. However, it is recommended to consume coffee in moderation. For healthy adults, approximately 400 mg of caffeine is safe to consume.
Sweet potato
Sweet potatoes are starchy root vegetables and offer a steady production of energy. Sweet potatoes include complex carbs and fiber that slows down the digestion process which offers a sustained release of fuel and energy to your body. They also contain manganese which helps in the breakdown of nutrients, thus releasing energy. Notably, 100 grams of sweet potato carry 86 kcal of energy.
Nuts
Nuts are known to give you an instant energy boost and make you feel more alert. Consumption of a handful of nuts on a daily basis will gradually increase your stamina. Nuts have omega-3 fatty acids that can aid in enhancing the energy of your active muscles. Walnuts and almonds are rich in proteins, carbohydrates, and healthy fats, and the best choice.
Dark chocolates
Dark chocolates are comparatively better than your regular chocolates. Dark chocolates contain cocoa and caffeine that fill you with energy, enhance your mental energy, and decrease anxiety. But experts agree you should consume them in moderation. When consumed in moderation, dark chocolates can promote better blood circulation in your body and also boost the oxygen supply in your brain and muscles.
Peanut butter
Peanut butter is rich in heart-healthy fats and proteins and when consumed with complex carbs like banana, it can increase your stamina and also keep hunger pangs at bay for a good number of hours. Peanut butter is high in calories and digests slowly to provide sustained release of energy. You can have it with multi-grain bread or in a banana smoothie.
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