All forms and types of sports require stamina at some point. Some sports require a lower or moderate amount of stamina while other sports like running a marathon, kickboxing, or cycling require higher amounts of stamina. Athletes require a high level of stamina as it is an important element for them to perform their best on their athletic performance. Imagine participating in a long distance run and finding out that you are depleted of energy in the middle of your run. It can feel torturous to complete the remaining distance of the run. For ordinary folks like us, having sufficient stamina is simply having the energy to keep us going about our daily tasks without feeling the fatigue or exhaustion setting in too quickly. While we can depend on supplements to boost our stamina level, there are also natural ways in which we can boost our endurance and stamina.
Never Skip Breakfast
Always make sure you start your day on a healthy note, and by that, it means having a scrumptious but healthy breakfast. It can be tempting to skip a meal because you woke up late, but it will only lead to you raiding the pantry for unhealthy snacks. Having a proper and nutritious breakfast such as oatmeal, whole grain brain or even some peanut butter will improve your metabolism, increase your intake of ‘good’ calories and boost your energy for the day.
Eating The Right Foods
Eating the right types of food and having a healthy and balanced diet is the key to keep yourself energised and to increase your stamina. Look for foods that rate low on the glycemic index as your body will absorb their sugars at a slower rate. This not only prevents the mid-afternoon slump but also ensure that you have energy at a constant rate throughout the day.
Brown rice is a great source of complex carbs, is rich in vitamin B complex and fibre. Because brown rice has less starch, it is easily digestible. Also, brown rice releases energy slowly into your blood, so you will be provided with constant, optimal energy levels throughout the day.
Eggs are known to be one of the best protein sources. Eggs are essential for the growth and repair of your body and muscle tissues, and building stamina.
Green, Leafy Vegetables
These vegetables are packed with iron and fibre and aids proper circulation of oxygen and blood to your body. Iron is essential to make haemoglobin, for, without it, your body will struggle to carry out daily functions. Thus, loading up on green, leafy vegetables is good for building up your stamina.
High in complex carbs, vitamin B, minerals, soluble fibre and antioxidants, oatmeal is a great source of protein. Plus it has a low glycemic index, so eating oatmeal can provide you with a sustainable amount of energy throughout the day.
When you do endurance sports, you are likely to lose potassium, copper, manganese and iron. Incorporating sweet potato into your diet can ensure healthy muscle function as sweet potato is rich in vitamins A and C which helps to fight and neutralise free radicals from your body.
Bananas are loaded with potassium and vitamin B6 and is an awesome energy booster food. Bananas can help to lower your blood sugar level, help your body to replenish lost electrolytes and regulate your digestion.
Another superfood, quinoa has plenty of nutrients such as iron, zinc, copper, manganese, phosphorus and magnesium which will help your body to reach its peak performance. Quinoa is able to provide your body with the nutrition it needs due to its high content of protein (with all the good and essential amino acids) and carbs. Consuming quinoa before your workout can give you the energy your body needs to power through even the toughest workouts.
Fatty fish is full of the important omega-3 fatty acids, vitamins B6 and B12 which help to reduce inflammation in your body. Not only does consuming help to reduce the risk of cardiovascular problems, but the omega-3 fatty acids also play a big role in your physical recovery.
Have Sufficient Sleep
It is recommended to get eight hours of sleep as sleep time is the perfect time to rest and rejuvenate your body. When you have sufficient sleep, you are giving your body time to recover, conserve energy, repair and build up the muscles that were used during your exercise. Lack of sleep means you are likely to feel fatigue and exhausted much easily. Lack of sleep increases the levels of cortisol (which is a type of stress hormone), decreases the production of glycogen and carbohydrates.
Maintain An Active Lifestyle
Studies have found that if you want to boost your stamina, you should be leading an active lifestyle. Engaging in cardiovascular exercises help to provide oxygen to your muscles, which in turn can boost your stamina level.
Drink More Water
Muscle fatigue is one of the cause for the dip in your stamina level. When your body is dehydrated, your muscles can become weak. To counter that, keep yourself hydrated with sufficient amounts of water daily.