10 Best Foods For Stamina Building

Stamina building is high on everyone’s wish list.

Who does not want to be able to work, run and exercise as long as he would want to without feeling tired?

Most of us are unable to do so inspite of wanting to because of low stamina and energy levels.

Stamina, to most of us, is synonymous with energy, strength and vitality.

1o Best Foods For Stamina Building

To build up a good stamina, one has to be extremely careful while selecting the foods that will find a place on the diet chart. You have to make sure to pick up healthy, nutritious and energy packed foods.
If that makes sense to you, read on to know about foods for stamina building:


This is another nutritional powerhouse. Oatmeal provides constant energy for many hours. This is because it is rich in complex carbohydrates and digested by the body slowly. Its slow digestion helps maintain the level of blood sugar at a healthy level. As the body gets a steady supply of calories, one feels energized for a longer time than would have been possible by consuming foods which contain faster burning carbs.
Add fresh fruits, nuts or a dash of your favorite dressing to cook up a delicious breakfast in a jiffy!


Beetroot juice

This is one drink which is loaded with energy and can help boost your stamina level tremendously, as has been proved by recently conducted  studies. It was observed that people who exercised after consuming beetroot juicewere able to bring down their blood pressure levels and could exercise for longer durations. This could be because it is loaded with vitamins A, C and lots of minerals.

Peanut butter

This is another food which is laden with vital minerals (like calcium and potassium), vitamins, proteins and fiber. Though peanut butter is not exactly a ‘healthy’ food if you were to ask me (because of its high fat content and ability to push up blood cholesterol), there is no denying the fact that peanut butter releases a lot of energy over a long period of time due to which you feel all ‘charged up’. You can try mixing it with a cereal (like a spoonful of peanut butter with oatmeal for breakfast) to counter some of its ill effects. It is best to consume it in moderate quantities to improve stamina.


The high caffeine content in coffee can help boost up your stamina level noticeably in no time. Clinical trials have proved that people suffering from low blood pressure (hypotension) were known to get better to normal BP readings after a cup of coffee (preferably hot) and also in improving resistance to fatigue. Coffee stimulates the nervous system which is probably why so many people kick start their day with a piping hot coffee. Not only does coffee step up your stamina level but also helps the body to burn stored fat, making it an excellent food for stamina building.

Here’s to another cuppa, then!!

Red grapes

This relatively little known fruit can work wonders for your stamina and energy levels because they are highly rich in reservatrol, a key component which improves the rate of metabolism by helping to improve the functioning of the mitochondria in our cells, as well as helping protect cells from damage caused by free radicals.


Not quite a dietitian’s delight but bananas are excellent foods for stamina enhancing. For best results, eat them a few hours before you need a lot of energy. They are excellent sources of carbohydrates (which explains why weight loss enthusiasts steer clear from them) besides helping trigger the release of dopamine, a chemical known to improve the level of concentration and sapping energy levels too.



Because of its high protein content, having enough of salmon will ensure that your energy level does not dip too low and you have enough stamina to go through the day. Also rich in omega-3 fatty acids, salmons have many other health benefits like helping in burning fats, improving cardiovascular health, improving the body’s immune system, providing relief from pain and inflammation and helping in muscle maintenance.


This blue green algae is highly rich in vitamins (particularly B group vitamins), essential minerals and laden with antioxidants besides being rich is omega-3 fats. Recent researches have proved beyond doubt that consuming splirulina (called ‘the health food of the century’ by some nutritionists) helps improve stamina level and helps fight allergies as well.

Leafy greens

All leafy greens like swiss chard, collard greens and kale are amongst the best foods for stamina building. Rich in vitamins (especially vitamin C), vital minerals like iron, zinc, calcium and magnesium, they can boost a person’s stamina tremendously. All those who lead a very active lifestyle should make sure they include a lot of leafy greens in their diet because they are fast to cook as well!

Fresh vegetables

Pick up as many fresh veggies as you can on your next trip to the super market because fresh veggies like carrots, cauliflower, yams, sweet potatoes, turnips, broccoli, peas, spinach, asparagus can go a long way in building your stamina. You can pick up your veggies according to the season. While it is best to stick to fresh vegetables, even canned or tinned ones (without added sugars and salts) should be preferred to refined flours and pastas.

Besides having lots of these foods for stamina building, exercise moderately at least five times a week and stay off unhealthy stuff like alcohol, refined sugars, fats and tobacco.
If you can do that, there is no reason you wont be able to run a half marathon at the age of 100 with that stamina!!

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