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Increasing body stamina naturally by food

Having high stamina gives you better endurance and efficiency thus allowing you to perform your daily activities at a higher level while using less energy.

What is stamina?

Stamina is the amount of strength and energy owned by our body that allows you to sustain physical or mental work for long periods of time. Augmenting your stamina helps you endure a higher amount of discomfort or stress when you’re doing an activity for a longer period of time. It also helps to reduce fatigue and exhaustion. Having high stamina gives you better endurance and efficiency thus allowing you to perform your daily activities at a higher level while using less energy.

Which Nutrients Are Essential for Building Stamina?

Below enlisted are the nutrients that our bodies require to build strength and stamina:

Complex Carbohydrates

Complex Carbohydrates are digested slowly and are a rich source of dietary fiber. They happen to provide a lot of energy that is used by the body for the better and efficient functioning of the brain and muscles. Thus carbohydrates are also called energy-giving nutrients of the diet.


The proteins we consume are broken down into amino acids inside our bodies. Amino acids are then further used for making hormones, tissues, red blood cells, and for muscle building and repair. Thus protein serves as the bodybuilding food.

Healthy Fats

Contrary to the notion of fats having an adverse effect on our bodies, healthy fats are needed by the body to increase the absorption of fat-soluble vitamins like vitamins D, E, K, and A. These fats are needed for the development and growth of the body, besides providing energy.

Iron and Calcium

Iron and Calcium are 2 very important minerals one must include in their diet. Calcium helps to build strong bones, which makes it an essential mineral. Iron also serves as an essential mineral as it is needed by the red blood cells for the transportation of oxygen.

Vitamin C

Vitamin C is needed to regulate the chemical reactions that take place in the body and strengthens the immune system.

Food can be used as a natural source of enhancing and boosting your stamina, endurance, and power. A proper amount of all nutrients along with the required non-nutrients constitutes a balanced diet. Here we enlist some food items you can include in your diet for a better and power-packed life.

1. Bananas

Bananas consist of proper and good amounts of potassium, carbohydrates, and vitamin B6, all of which together help boost power. They provide the body with the right amount of energy to carry out daily activities with higher and better stamina and endurance. According to a study, it was concluded that having a banana before a 75 kilometers cycling trial was as good as taking a carbohydrate drink for the athletes to improve their performance. Bananas are one of the foods to improve running stamina.

2. Fatty Fish

Fishes like salmon and tuna are good examples of fatty fishes. They are considered to be very good sources of protein, vitamin B, and fatty acids, all of which help increase stamina. Consumption of tuna or salmon also provides your body with omega-3 fatty acids and vitamin B12. Omega-3 fatty acids are considered very good at reducing inflammation in the body. They are also claimed to decrease fatigue especially in people that are recovering from cancer, in some studies. Additionally, Vitamin B12 works well with folic acid and helps to produce red blood cells.

3. Brown Rice

Brown rice are considered much healthy when compare to white rice, as they are less processed than white rice. This makes brown rice very nutritious as it retains more nutritional value in the form of vitamins, fibres, and minerals. One cup of cooked brown rice provides about 88 per cent of the daily requirement for manganese and contains 3.5 grams of fibre. Brown rice also contain a low glycaemic index owing to its fibre content. They also prove to be helpful to regulate blood sugar levels and maintains proper energy levels in body.

4. Sweet Potatoes

Sweet potatoes are a very healthy and delicious source of energy. One medium-sized potato contains 3.8 grams of fiber, 23 grams of carbohydrates, 438 percent of the daily required intake for vitamin A, and 28 percent of the daily required intake for manganese. By consumption of sweet potato, that constitutes complex carbs and fiber contents, your body digests it at a very slow pace, and thus your body gets a gradual, steady supply of energy. They are also very rich in manganese that further helps to breakdown nutrients to produce energy.

5. Coffee

Coffee proves to be easy to make and readily available product that can help you to boost your energy. Coffee is rich in caffeine. Caffeine is claimed to pass to your brain via your blood and inhibit the release and activity of adenosine. Adenosine is a neurotransmitter that suppresses the central nervous system. This process further helps to increase the production of epinephrine, a hormone that helps to stimulate the brain and body. Even though a cup of coffee has only two calories, its stimulatory effects on the body can make you feel focused and alert.

Drishti Lakshita
While writing brings out a dormant side of me out, topics that challenge me, get me to research or are abstract that get my mind rolling are always an added cherry. Writing, i hope will help me in adding buckets full of knowledge into my life, currently surviving on few drops.


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