Diet for increasing running stamina

Do you ever dream of running a marathon or winning a race? But sadly you feel exhausted before even running a mile. If this is the situation, then you really should start working on your stamina and increase it. In this article, we are sharing some diet tricks which when practiced daily will surely improve your stamina.

All the food items mentioned in this article are proven to increase the stamina when consumed on a regular basis.


Energy enhancing foods

Carbohydrates are made up of fiber and starch. Also, simple carb is very different from complex carbs. Simple carbs like white sugar, brown sugar, honey, maple syrup easily gets absorbed in our blood sugar which leads to rise in blood glucose level. Complex fibers, on the other hand are rich in dietary fiber and gets slowly absorbed. They at the same time provide us with a lot of energy. Food items like brown rice, nuts, vegetables, oats, barley, rice bran, seeds help in building stamina.

Healthy fats

According to most people, fats are unhealthy whereas not all fats are unhealthy. Vitamins like A,E,D and K require fat to increase their absorption. It is therefore very important to include healthy fats in our diet in order to increase our stamina level. Healthy fats are found in sources like walnut, almonds and vegetable oils.

Iron and calcium

Calcium is essential for building healthy bones and iron is beneficial for red blood cells present in our body for transporting oxygen throughout the body. If you suffer with iron deficiency, you will become anemic, therefore, iron is quite important for our body. Some sources of iron are broccoli, meat, beans, spinach, etc. Calcium can be obtained from sources like milk, yoghurt, cheese and green vegetables.

Food items for stamina


When it comes to repairing body muscle and body tissues, eggs are essential. Also, proteins are needed for our body as they act as the building blocks of our body and also helps in increasing stamina level. Egg along with increasing the calorie burning process, helps in kick starting the sense of being sated. Eggs are high in biological value and are counted as one of the most important source of protein in the world. Eggs are packed with nine different kinds of amino acids and helps in keeping fatigue away.


Our body needs a large amount of omega-3 fatty acids in order to make our body and brain function in a proper manner. However, we tend to lack their presence in our body which leads to extreme fatigue and poor memory capacity. Fishes like tuna and salmon are rich in omega-3 fatty acids and must be consumed by people who are into heavy physical activities throughout the day.


How to get instant energy

Just when you feel your energy level is dipping, munch on some almonds and you are good to go for next few hours. Almonds helps in boosting the metabolism level and therefore helps in increasing the stamina. The fun fact is that almonds not only increases your energy level but also at the same time helps in maintaining a proper weight. We all know stamina and weight loss goes hand in hand as we need optimal energy level in order to workout on a regular basis. Make sure that you eat around 4 almonds right after you wake up in order to keep your energy level high throughout the day.

Peanut butter

Peanut is a great food item to snack on when you feel your energy level going down. Peanuts are loaded with healthy.


Red apples contain high amount of soluble fiber, iron, minerals and vitamins. Apples are very useful in controlling weight, maintaining a healthy heart and detoxifying the liver. The soluble fiber present in apple helps in keeping you feeling full and energetic for long.


Bananas are a great source of carbohydrates, potassium, fructose and fiber. Bananas help in releasing extra amount of dopamine which helps in increasing focus and concentration.


If you are someone who does not enjoys having fruits and vegetables, you can always go for chicken. Chicken is an excellent source of lean protein and promotes development and growth of muscle and also aids weight loss. Having chicken on a regular basis helps in improving stamina and also keeps the energy level high throughout the day.

Beetroot juice

Beetroots contain high amount of potassium, vitamin A, vitamin C and dietary fiber. These nutrients are helpful in building up stamina and also reduce exhaustion to a great extent. Apart from it, beetroot also helps in eliminating fatigue. Drinking a glass of beetroot juice, before workout everyday helps in boosting the energy level.

Citrus fruits

Top running / Jogging tips

Citrus fruits like oranges and lemons are rich in vitamin C and therefore help in enhancing the absorption of iron in food items. They also help in improving the energy level and clean out any toxin present in our body. If you drink a glass of citrus juice everyday you will be able to increase the absorption level up to 10 percent.


Beans contain high amount of fiber, iron, proteins and other essential minerals. These are essential for out body to function smoothly and increase stamina which is very much needed for people who are into workout and athletics on a regular basis.

Brown rice

Brown rice is loaded with essential complex carbohydrates and dietary fiber. It is also a great source for getting vitamin B complex. As brown rice is less starchy, it requires more time to digest when compared to white rice. It also keeps us full for longer and also increases the energy level.


There is no doubt that coffee helps in boosting energy. It makes us feel energized and keeps us active throughout the day. However, we must also keep in mind that excess caffeine is harmful. Consuming coffee in a limited quantity on a regular basis helps curing migraine.

So these are some of the food items which when consumed on daily basis helps in increasing our stamina level.