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.
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.
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
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.
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 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 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.