1. Brown Rice
For better stamina, you need to increase your intake of complex carbs. They are known to release energy slowly into the blood, ensuring optimal energy levels through the day. Brown rice fits the bill perfectly. A great source of complex carbs, it is also rich in fibre and Vitamin B complex. Unlike white rice, brown rice has less starch, making it easier to digest.
An essential nutrient for the growth and repair of muscle and body tissues, proteins are vital for building stamina. They not only help burn calories, but also kick in a sense of being sated. Eggs are counted among the best sources of protein on the planet, with the highest biological value. Packed with all the nine essential amino acids, an egg a day promises to keep the fatigue away
Omega-3 fatty acids are crucial for the optimal functioning of the body and brain. But their deficiency is worryingly common and usually presents itself in the form of symptoms like chronic fatigue and poor memory. Of the three types of omega-3 fatty acids, two – EPA and DHA – are primarily found in fish, especially fatty fish like salmon and tuna. They are also rich in proteins and vitamin D. 100 grams fish contains almost 50 per cent of the daily requirement of proteins for an average adult
4. Green Leafy Vegetables
The lack of stamina could very well be a symptom of iron deficiency. In the absence of adequate iron – needed to make hemoglobin – the body struggles to carry out its everyday functions, as there’s not enough supply of oxygen in the body. Green leafy vegetables are saviours. Packed with iron and fibre, they augment your RBC (red blood cells) count, aiding proper circulation of blood and oxygen to the body.
5. Citrus Fruits
The best way to beat the odds is to boost your immunity with generous doses of Vitamin C, by cleansing the body of toxins and improving immunity. Treat yourself to a fresh orange or lime juice.
Bananas are considered the best pre-workout snacks. A rich source of potassium, complex carbohydrates and fibre, they are renowned for their energy-boosting powers. Besides, they also increase the release of dopamine, the feel-good hormone in the body, to make the task at hand seem less exhausting.
7. Peanut Butter
Another super snack that acts as a reservoir of energy is the good ol’ peanut butter. Rich in heart-healthy fats and proteins, peanut butter – when consumed with complex carbs – is known to keep hunger at bay, while boosting stamina in a jiffy.
These nutrient-dense nuts help in boosting metabolism, thereby improving your stamina. The icing on the cake is that a handful of almonds – powerhouse of healthy fats – not only keep your brains and bones strong, but also aid in weight loss.