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Eating For Energy
When it comes to the best foods for stamina, the basic rule of thumb is that the food we eat should fuel our bodies. However, not all food provide us with the same amount of energy or even act as a solid source of energy.
Foods Give Us Energy
Some foods give us stable and long-lasting energy, some make us feel terrible, and others wind us up only to make us crash shortly after experiencing a few precious moments of high energy.
Over Eating Impacts The Body
Quality aside, the quantity of food we eat will also have an impact. For example, have you ever felt incredibly lethargic after eating a huge meal? When we eat too much, our bodies have to use more energy to digest rather than use it for fuel.
Add Movement to Your Lifestyle
Ultimately, our bodies will act accordingly based on the type of foods we consume and how much. As someone looking to live a more active, healthy lifestyle, you’re probably wondering what the best foods for stamina are. Doing yoga is a great place to start. Get prepared to take your stamina to the next level.
Best Foods For Stamina
Below, we’ll dive in and discuss how food affects your stamina and the best food to eat for stamina increase.
The Relationship Between Your Stamina and the Food You Eat
The relationship between the food you eat and your overall endurance throughout the day is complicated. There are a lot of factors to consider, such as hydration levels, blood sugar levels, micro and macronutrients, pre- and post-exercise nutrition, and, of course, the food groups on each plate and your meal times.
All of these things affect your body’s ability to create, preserve, and use energy. Day in and day out, it’s your overall diet that counts. Maintaining consistent energy levels requires the following:
● Healthy eating.
The best foods for stamina are found in a well-balanced diet that’s rich in complex carbohydrates, lean proteins, healthy fats, vitamins, and minerals. Of course, this includes balancing each meal with the right amount of food groups and supplementing what your body needs in between meals.
● Meal timing.
Planning and timing your meals is the key to adequately fueling your body. If you let your body go hungry in between meals or by skipping meals, then the food you eat for better stamina won’t do you any favors.
● Listening to your body.
Some people do well with three meals per day and a few snacks in between. Others excel when they consume six smaller meals every few hours. The best thing to do for your energy levels and stamina is listen to your body — it’ll tell you exactly what it needs in response to the foods you eat, how much you eat, and how often you eat.
● Stay hydrated.
Thirst often presents itself in the body as hunger. Staying hydrated keeps you fuller for longer, which prevents you from overeating and slipping into a food coma. Additionally, water helps to flush out excess toxins while supporting the transport of nutrients and oxygen to the cells — which increases stamina.
● Avoid sugar and processed foods.
Sugary and processed products tend to lack essential nutrients like protein, fiber, and healthy carbohydrates. Both sugar and processed carbohydrates raise your blood sugar in a short amount of time, causing an energy spike. To counteract this, your body has to produce more insulin to adjust, which results in lowering your blood sugar drastically, causing you to crash.
● Adequate exercise.
Generally speaking, exercise promotes the flow of oxygen and nutrients to the brain and tissues as it improves circulation and ramps up your heart rate. In turn, your cardiovascular system, heart, and lungs work more efficiently, leaving your body with more energy to tackle the day.
The Best Foods to Eat For a Stamina Increase
The best foods for stamina is always nutrient-dense foods. Nutrient-dense foods provide your body with the necessary vitamins, minerals, and macro- and micro-nutrients your body requires to keep moving through your workouts and daily tasks.
These foods include:
Oatmeal is very well known for providing sustained energy throughout the day. This is because the oats in oatmeal contain a perfect combination of complex carbohydrates and fiber, which contribute to long-lasting fullness.
To maximize the stamina-boosting effects of your oatmeal, opt for steel-cut oats or whole oats and top with other nutrient-dense foods, like fresh blueberries!
Bananas are among the best foods for stamina. They contain a high volume of vitamins, easily digestible natural carbohydrates and sugars, fiber, antioxidants, and minerals. Also, bananas are favored for their high potassium content, as potassium supports muscle and nerve function, which prevents cramping.
They’re also super convenient to take on the go, thanks to their thick peel. Just make sure you consume them in moderation to avoid an excess sugar intake.
Almonds — and really most types of nuts — have a high nutritional profile centered around protein and healthy fats. They also contain plenty of dietary fiber, vitamins, minerals, and antioxidants.
Almonds make for an excellent addition to oatmeal, yogurt, and salads. They also do well as heart-healthy snacks that satiate and help boost stamina. All you need is a handful as a snack in between meals or about half an ounce for a protein boost to your other meals.
Eggs are high in quality protein, amino acids, and essential vitamins and minerals. When paired with complex carbohydrates, eggs create one of the best foods for stamina.
Best of all, they’re incredibly versatile! Scramble them for breakfast or make a healthy omelet. Also hard boil them for a protein boost throughout the day, and you may choose to eat egg whites if your cholesterol is a concern.
Legumes refer to beans as well as pulses. Pulses are certain types of beans, like lentils, that are considered the seeds of the plant.
These legumes are an excellent source of protein that is jam-packed with essential nutrients like iron, magnesium, and folic acid. They also take much longer to digest, which means more stable blood sugar and consistent energy all day long.
Chicken is an optimal source of lean protein that requires plenty of vital nutrients, including vitamins B6 and B12 and niacin. This protein is especially powerful when paired with the right amount of grains and vegetables, such as brown rice and steamed broccoli, making for a stamina-boosting meal you eat for lunch and dinner.
Avocados are another superfood that’s ideal for steady stamina levels. They’re loaded with healthy fats and fiber, which helps promote better blood glucose levels to prevent spikes and crashes. The healthy fats our bodies take from avocados are often stored and released later for energy use, which gives your body a nice little fuel reserve for the day.
Berries are mostly regarded for their high antioxidant content and ability to reduce inflammation. However, their natural sugars provide a sustainable energy boost after eating them. Just pair your berries with yogurt, blend them up in a smoothie, or eat them plain — the darker the berry, the more antioxidants!
Greek yogurt is full of simple sugars, protein, galactose, and lactose. These sugars provide you with immediate energy when you need pep in your step in addition to a slow and steady energy release. What’s more, Greek yogurt provides the body with the necessary probiotics to promote a healthy gut and healthy digestion.
If you feel sluggish after drinking coffee, try swapping your morning brew out for Green Tea. Green tea contains more caffeine in addition to the compound L-theanine. L-theanine works to moderate caffeine’s immediate effects, which promotes a steadier release of energy.
Green tea is also chock-full of antioxidants and it improves insulin resistance.
Leafy green vegetables like spinach and kale are incredibly nutrient-dense — specifically iron-dense. Iron is essential to the body’s ability to produce energy and promote stable alertness.
Just make sure you’re pairing your iron with foods that are rich in vitamin C to ensure it fully absorbs into your bloodstream!
Wild-caught salmon is associated with a long list of benefits, including the ability to build strong bones, lower the risk of heart disease, and support brain health and function. It’s also a lean source of protein, just like chicken, that keeps you powered throughout the day when combined with the right vegetables and grains.
Sweet potatoes are very high in fiber, vitamin C, and natural sugars. Not only will they sustain you for long periods of time — especially when combined with a lean protein — but they offer you a quick energy boost that take you miles.
When it comes to finding the best foods for stamina, you really don’t have to look far. Just stick to your lean proteins, fruits, vegetables, legumes, nuts, seeds, and water, and you’ll have plenty of stamina to keep up with your work.