Endurance food. What foods can boost your stamina?


ow eating certain foods affects stamina. What foods should be consumed regularly to increase stamina and activity?

The endurance and performance of a parent are determined by the amount of energy received from food. A healthy balanced diet is key to good health and activity. Nutritionists identify several products that help increase the physical endurance of the body and energize it for a long time.

How does food affect endurance?

A balanced diet allows you to extract the maximum benefit and energy from food, providing the body with minerals, vitamins, and other nutrients in sufficient quantities. Only with the right balance of trace elements, the human body fully absorbs lipids, carbohydrates, and proteins.

Some foods hurt stamina because they require an excessive amount of energy to digest. It is food with animal fats, complex proteins, and carbo, which hydrates. It is also needed by the body, but in a smaller amount than it is consumed by many modern people.

Such food, of course, is satisfying, but after a meal, a person experiences drowsiness due to high energy costs for digestion.


We will tell you what foods should be regularly included in the diet to stay alert, active, and hardy.

Chia seeds

This product is well absorbed by the body and gives a feeling of satiety for a long time. No wonder chia seeds are classified as superfoods. They contain such valuable elements as Omega-6 and Omega-3 fatty acids; potassium; calcium (in seeds it is five times more than in milk); cellulose; magnesium.

  • Chia seeds can stabilize the concentration of sugar in the blood, and prevent the appearance of excess weight.


The root crop contains nitrate, which increases the absorption of oxygen by the body. Therefore, in the process of physical activity, a person gets tired less and becomes more resilient.

  • Beets are rich in antioxidants and potassium, and even sports nutrition for professional athletes has been created on its basis, which is a kind of ‚Äúlegal doping‚ÄĚ.


Sweet potatoes are a great source of healthy carbohydrates. It is recommended to include it in your pre-workout meal. The presence of many useful elements and high nutritional value allows you to work out intensively, which increases the effect of training.

  • It is recommended to cook sweet potato puree or bake slices in the oven – you get a healthy and tasty analog of french fries.


The vegetable is distinguished by a high concentration of iron Рan element, with a deficiency of which there is increased fatigue and constant fatigue. Due to iron, hemoglobin actively transports oxygen to the cells, which contributes to energy and improved endurance. In addition, spinach speeds up the metabolism.

  • The vegetable contains a lot of protein, and its calorie content is not at all high – 22 calories per 100 grams.


Among all the berries, cherries are the most popular among athletes.¬†There are several reasons for this: the presence of antioxidants allows the muscles to recover quickly after a workout;¬†potassium increases muscle endurance, and supports the normal functioning of the heart; cherry contributes to the proper absorption of lipids and does not allow them to be deposited in the “fat depot”;

  • It is important to note that cherries effectively remove toxins from the body.


This is the champion among cereals in terms of the content of complete protein, in which all 8 essential amino acids are present. The product has low-calorie content, while it perfectly saturates due to complex carbohydrates. Quinoa is rich in manganese, iron, and magnesium.

  • Groats are prepared quickly and simply, so they are ideal for people who prefer an active lifestyle.


This fruit is often consumed by athletes before training.¬†Easily digestible carbohydrates in bananas saturate the body with energy, like sports “energy”, and the benefits are incomparably greater.¬†The product compensates for the lack of potassium consumed during intense exercise.

  • After training, bananas are also useful to use – fast carbohydrates prevent the breakdown of muscle tissue, and maintain its tone.


Oatmeal is a very satisfying and healthy cereal.¬†A portion of such porridge charges the body with enough energy to withstand serious stress.¬†The slow carbs in oatmeal keep you feeling full longer and don’t cause blood sugar spikes.

  • B vitamins contained in cereals prevent fatigue and improve overall performance.


Pomegranate is the most beneficial for post-workout muscle recovery as it is extremely rich in antioxidants (100 times more than blueberries).

  • Before training, the fruit will also be very useful due to the presence of magnesium, potassium, vitamins B2, B3, B1, B6, and iron, which are necessary to ensure muscle function.

Coconut oil

The product contains saturated fatty acids, which are rapidly converted into fuel for the body, are quickly consumed, and are not deposited in the fatty layer. Coconut oil is very nutritious, it reduces appetite, and increases calorie consumption. Despite the high-calorie content (150 kcal per tablespoon), nutritionists recommend it to people who are losing weight.

  • Important benefits of using coconut oil are also the normalization¬†of heart function, strengthening immunity, and improving skin condition.
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