Foods Which Help in Improving your Stamina

Stamina and physical endurance are determined by whether your body has enough nutrients to fuel your daily activities. Although physical activity uses more of some nutrients than others, it is important to start with a diet that meets your daily requirements for protein, carbohydrates, fats, vitamins, minerals, phytonutrients and total calories. Staying hydrated by drinking plenty of fluids is also crucial for improving stamina, because water is essential for every system in the body to function properly.

Stamina is defined as the amount of energy available to you over a period of time. If you exercise or have a physically demanding job, having stamina can help you achieve fitness goals. Adjusting your diet to include stamina-boosting foods can help you get the most out of your workout and support overall body functions.

Vegetables and Fruits

Leafy green vegetables and fruits contain substantial amounts of vitamins A, K, D, E, folate and calcium. According to Medical News Today, vegetables and fruits also contain phytonutrients, which are organic plant components that promote good health and overall stamina levels. Energy boosters such as iron, glucose and fructose are also found in these food sources that promote physical endurance. Examples of leafy green vegetables include spinach, mustard greens, collard greens, turnips, romaine lettuce, cabbage, Swiss chard, broccoli, arugula, kale and dandelion greens. Apples, grapes, oranges, papaya, watermelon and cantaloupe are beneficial sources of fruits.

Carbohydrates

Carbohydrates such as whole grains help stimulate improved energy levels and decrease the release of insulin, notes the American Dietetic Association. Getting enough carbohydrates can also prevent injury and fatigue during your workout. Incorporate whole grain breads, cereals, pasta, quinoa, air-popped popcorn, oatmeal, barley, wild rice, brown rice, rye and spelt into your regular diet. For best results, always choose 100 percent whole grain sources. Unlike refined grains, 100 percent whole grains contain the germ, bran and other nutrients that contribute to stamina. Sweet potatoes and squash are carbohydrates that boost energy, as they provide a steady dose of blood sugar which your body uses for physical stamina.

Grains and Cereals

Carbohydrates are necessary for energy. An excellent way to get the best kinds of complex carbohydrates is to include grains and cereals in your diet.  buckwheat, rice and oats. Quinoa and amaranth are also highly effective but can be more challenging to find than the other more common grains.

Liquids

Water plays a vital role in your body's metabolic processes such as digestion, waste excretion and temperature management, which supports your stamina. MayoClinic.com recommends you consume eight 8-oz. glasses of water daily. Since they contain carbohydrates and electrolytes, sports drinks also increase stamina by protecting your body from dehydration and fatigue. They keep your muscles functioning properly and hydrated as well.

BeetRoot Juice

Beetroot juice is rapidly gaining popularity with athletes and fitness buffs as a stamina-boosting drink. This nitrate-rich food improves stamina, as increased nitrate levels in your blood reduce the rate at which your muscles use oxygen, according to NutraIngredients.com, a nutrition information provider.