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The Top 10 Foods To Build Your Stamina And Endurance:- Given the rigorous work schedules that all of us follow, the body stamina and endurance are very tough to achieve. You do not feel motivated often to hit the gym before or after work, as you feel burned out and you are not able to exercise properly or last long when you do. This is because of your low energy and stamina levels. Your endurance at the gym or during a running or exercise session, is greatly affected by what you eat.
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The food you eat must contain healthy doses of Iron, Calcium, Vitamin C, Proteins and fats to increase the body stamina. At the optimal rate, all these nutrients and vitamins ensure body functions and give your body an energy boost to help you push harder during training and work out sessions.
Listed below are some of the top 10 best foods you can include in your diet to give yourself a stamina boost.
A) Eggs And Fish
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When you are trying to build stamina, proteins are very important, as these are broken down by our digestive system in our bodies. In turn, the amino acids are used to build muscles and repair them. Among the most protein-rich foods on the planet are the eggs and fish. As much as 6 gm of proteins is present in a hard-boiled egg, which is about 11% of the daily protein intake for an average human being. You will probably need to increase the consumption of proteins if you are trying to build stamina.
Around 22 gm of proteins, are contained in 100 gm of salmon, which is almost 50 per cent of the daily intake requirement of a healthy human being. So, if you are trying to build up stamina, it is advisable to take at least one serving salmon per day during lunch.
Coming to the vegetarians, the richest sources of proteins are legumes like green peas, lentils and peanuts. Peanuts are even more protein-dense than fish (26 gm proteins in 100 gm serving). Rather than cooking the legumes, try to eat your legumes raw, so the protein content is not destroyed.
B) Apples And Banana
For building stamina, iron is extremely important as it is important for transporting oxygen to all parts of the body. The apples, are rich in iron, and are also a great weight loss super food, which are extremely nutrient-dense and contain soluble fibers, vitamins, minerals as well as antioxidants, which keep the heart healthy.
The immune system is boosted and the liver is detoxified. Now, you can know where the old-age maxim - ‘An apple a day keeps the doctor away’ comes from!
And next, coming to the bananas, they are rich sources of complex carbohydrates, fiber and fructose (natural sugars). These are energy-rich super foods, which instantly increase energy levels of the body and hence boost endurance. The release of dopamine from the body, is also triggered by this super food, which improves the mood and helps you stay focused.
C) Brown Rice
Rich in complex carbs, Vitamin B complex and fiber, all of which are essential for healthy bodily functions and boosting stamina. You will want to swap your bowl of white rice for a bowl of brown rice, as these are less starchy and hence, are easier to digest, when you are trying to increase endurance. Brown rice keeps the stomach full for longer, something that white rice is incapable of doing and increase stamina.
D) Green Leafy Vegetables
For a healthy and active body, green leafy vegetables like spinach and kale are full of healthy anti-oxidants and iron. Packed with plant nutrients, they are also rich sources of fiber, which keeps the digestive system working properly. Your Red Blood Cells count is also increased, and proper circulation of blood and oxygen to the body parts is also generated.
The green leafy vegetables, as an added bonus, also helps you to maintain blood sugar levels.
E) Lean Meats
Coming again to the rich sources of protein are lean meats, which supply the body with enough amino acids for muscle building and repair. When you are trying to build your stamina, turkey is a super food, as the alanine present in the meat cuts lactic acid, which helps you push harder during work outs. Low in calories, the lean meats prevents you from gaining weight and are rich in minerals and vitamins. They also generally take longer to digest, which keeps you fuller for longer.
F) Dry Fruits and Nuts
The nutrient-dense power houses, which give your body an instant energy boost, making you work harder at the gym, are the dry fruits. An excellent alternatives to refined sugars, the dry fruits and nuts act as natural sweeteners in smoothies, or your bowl of oatmeal.
Rich in omega-3 fatty acids, which are heart healthy fats that cut bad cholesterol in the blood. Nuts like almonds and walnuts are also rich in heart healthy fats. The brain is also nourished by these almonds. Hence, it is believed to strengthen the memory power also help you keep your bones strong.
G) Oatmeal and Quinoa
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The healthy foods which are rich in fiber make you feel full for longer, thus preventing the need for you to snack more frequently, are oatmeal and quinoa. The blood-sugar levels are regulated by the oatmeal and it also helps the body sustain optimal energy for longer, keeping you sufficiently pumped for a great work out.
Rich in amino acids, vitamins, fiber, and minerals. Twice as much fiber is present in Quinoa, as other whole grain foods. For athletes, Quinoa is considered one of the best super foods.
A must in all juice cleanse diets is beetroot. Not only, is it incredibly nutritious, but also helps in flushing out toxins from the body. Rich sources of Vitamins A and C , beetroots help boost energy and body stamina. They eliminate fatigue and help you jump up and never miss a workout.
I) Peanut Butter
Peanut butter is tasty and healthy and hence is our favorite health food. It also helps you in slimming down. It is high in heart healthy fats and by keeping you full for longer, help suppress hunger pangs. It is recommended to eat in combination with some complex carbohydrate foods like banana or apples and oatmeal cracker. Make sure you do not overdo it.
Pomegranates are one of the lesser known healthy super foods, which help in increasing cardiovascular functions. It also makes you feel energized for sweating it out at the gym. If your muscles feel sore, after the work out, then this wonder fruit works well, as the polyphenol in it helps in reducing inflammation and soreness by about 10 per cent, making you feel relaxed.