21 Stamina-Building Foods

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Are there Foods that Increase Stamina?

Do you feel some severe pain after walking or running for even a short distance? Or perhaps you feel out of breath and get tired quickly? You probably need to increase your stamina. How? You may wonder. It`s simple! Eat nutritious and stamina-building foods. We`ll discuss some of these foods that will help you walk and run long distances without feeling breathless. Before we talk about the foods, let`s see some macronutrients and micronutrients that serve as primary sources of energy.

Five Primary Sources of Energy

Complex Carbohydrates

Complex carbs contain dietary fiber and starch. Complex carbs are different from simple carbs because the latter, as present in honey, white sugar, brown sugar, and maple syrup, are absorbed in the blood, and lead to an increase in blood glucose. However, complex carbs are rich in dietary fiber and digested slowly; they`re energy-giving, hence are used as a fuel for the brain and muscles. Soluble fibers such as fruits, nuts, oats, seeds, rice bran, brown rice, legumes, and barley control blood sugar levels and lower cholesterol. Insoluble fibers such as pasta, rice, wheat bran, corn bran, vegetables, cereals, and nuts help to build up stamina, as they break down into glucose and provide energy.


The digestive system breaks down proteins from food into amino acids. These amino acids are used to build and repair muscles, red blood cells, and other tissues in the body. Proteins are essential in the growth and development of a healthy immune system. Proteins have a higher metabolic rate than fats, and burn more calories. Poultry, eggs, milk, fish, cheese, nuts, and legumes all contain protein.

Healthy Fats

Contrary to what some people think, not all fats are unhealthy. Incorporating moderate amounts of healthy fat into your daily diet is vital. Fats increase the absorption of fat-soluble vitamins such as A, D, E and K. Also, healthy fat options that provide omega-3 fatty acids like almonds, walnuts, fish, and vegetable oils aid growth and development.

Iron and Calcium

Iron transports oxygen throughout the body, while calcium is an essential mineral that builds strong bones. Deficiency of iron in the diet causes anemia and leads to a loss of stamina. Some iron-rich foods are meat, beans, broccoli, spinach, and nuts. Calcium is present in milk, yogurt, green leafy vegetables, sardines, and cheese.

Vitamin C

Vitamin C-rich fruits strengthen the immune system and regulate the body`s chemical reactions. You can obtain vitamin C from lemon, lime, cranberry, apple, orange, kiwi, guava, grapefruit, grapes, spinach, kale, Brussels sprouts, bell peppers, tomato, broccoli, cauliflower, gooseberry, chives, basil, and thyme.

The five macronutrients and micronutrients that we just discussed should be your focus whenever you consider stamina-building foods. Away from macronutrients and micronutrients, let`s discuss particular foods that enhance stamina.

21 Stamina-Building Foods


Bananas are a rich source of fiber, carbohydrates, potassium, and fructose. They energize the body and increase stamina. They also trigger the release of dopamine that supports concentration and focus.


Some green applesRed apples are loaded with iron, vitamins, antioxidants, soluble fiber, and minerals. Apples boost the immune system, maintain a healthy heart, detoxify the liver, and enhance weight loss. The soluble fiber keeps you full and energetic for a longer duration, while the iron content boosts the hemoglobin in the blood, and builds up stamina.


Corn is rich in vitamins, minerals, and antioxidants. It provides healthy calories for metabolism and drastically prevents different ailments. Corn also improves heart function, lowers cholesterol, and builds up stamina.


Chicken is a superb source of lean protein. It aids the growth and development of muscles and supports healthy body weight. Chicken builds stamina by keeping the body energized all day. Chicken consumption also builds muscles, improves bone health, relieves stress, and builds immunity.


Oatmeal contains complex carbohydrates which break down at a slower rate and take longer to digest, keeping the stomach full for a longer duration. Oatmeal increases stamina, energizes the body, and keeps the blood sugar levels optimal.


Beans are rich in carbohydrates, proteins, iron, and fiber. They nourish the body and increase stamina by improving the oxygen-carrying capacity of the blood.

Brown Rice

Brown rice is bursting with dietary fiber and complex carbohydrates. It is a rich source of vitamin B complex. Brown rice is less starchy and takes longer to digest, hence keeps the stomach full for long, energizes the body, and maintains the stamina levels.

Dried Fruits

Dried fruits are packed with various essential nutrients, vitamins and fatty acids for maintaining an energetic and healthy body. They`re rich in omega-3 fatty acids, and they build up stamina.

Peanut Butter

Peanut butter is rich in omega-3 fatty acids that are required for a healthy heart and brain. Also, peanut butter`s high-calorie content makes it take a longer time to digest. It is a stamina-building food you can have with bread apples, and some other foods.


Quiona is rich in vitamins, fiber, amino acids, and minerals. It is rich in protein, and contains twice as much fiber as other grains. It also keeps the energy levels high all through the day. Quinoa is an ideal food for athletes, as it increases stamina levels.

Green Leafy Vegetables

Green leafy vegetables contain fiber, vitamins and are rich in micronutrients. Their vitamin C content boosts stamina levels, while their fiber content takes a while to digest, hence maintains blood sugar levels.


coffeeCoffee stimulates and energizes the brain, making it more active and alert. Consuming coffee in moderate amounts is vital, as excess caffeine or coffee is harmful.


Almonds, rich in vitamin E and omega-3 fatty acids, are considered to be one of the world’s healthiest foods. They nourish the brain, build strong bones, improve heart health and keep the body energized all day.


Eggs are super nutritious and are particularly a rich source of proteins. They are also rich in vitamins, minerals, and antioxidants. Eggs are a wholesome food that increases stamina and energize the body all day.

Green Tea

Green tea is rich in antioxidants, it detoxifies the system and supplies the body with energy. Like coffee, it stimulates the brain, however, it is a healthier choice. Green tea aids weight loss, lowers cholesterol levels, and builds up stamina.


Fish is exceptionally nutritious, bursting with vitamins, minerals, proteins, and omega-3 fatty acids. Eating fish is beneficial for the development of the brain, heart health, and the nervous system. Fish provides lean proteins and some other nutrients that are essential for adequate stamina levels.

Citrus Fruits

Citrus fruits are bursting with vitamin C which enhances the absorption of iron in food. Citrus fruits boost energy, increase immunity, and cleanse the body.

Beetroot Juice

Beetroots are rich in dietary fiber, potassium, and vitamins A and C. These nutrients build up stamina and reduce exhaustion. Beetroot juice particularly eliminates fatigue. Drinking a glass of beetroot juice before workouts can improve energy levels.

Lean Meat

Lean meat is rich in vitamins, minerals, and proteins. Fortunately, it is low in fat and calories. Lean meat provides the essential proteins needed for an energetic lifestyle. It strengthens the body, increases stamina, and builds muscles.


Maca is a superfood with medicinal properties. It improves male fertility and libido, and is one of the best foods that increase sexual stamina.


Pumpkins are bursting with vitamin A, fiber, proteins, manganese, zinc, magnesium, and copper. They increase stamina and raise energy levels.