Good day Mr. Imtiaz Khan, what is a foods that can help in improving stamina?
Exercise, Asked by Mohammad Zaki,
Imtiaz KhanHealth Expert,
While certain foods in your diet can actually reduce stamina, healthy foods help to build up your stamina and increase your energy level, 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. Body needs essential nutrients like complex carbs, proteins, fibre, iron and vitamin C. These nutrients keep you active and feeling energetic. These are some examples of foods that build stamina: 1) Oatmeal: Oatmeal is an unprocessed carb, which gets digested slowly and hence keeps you feeling full for a longer period of time. 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. 2) 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. 3) 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. 4) 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. 5) 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. 6) 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. 7) Lean meat, fish, chicken and eggs: 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. 8)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. 9)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.
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