Eating Strategies and Foods to Enhance Stamina

Written by Soundharya M. G, M. Sc Foods and Nutrition, Diabetes Educator

Medically Reviewed by Dr. Sunil Shroff, MBBS, MS, FRCS (UK), D. Urol (Lond) on Mar 07, 2024

What are Stamina Enhancing Foods?

Foods that aid in supporting stamina and better performance are stamped as stamina-enhancing foods. Macro and micronutrients play crucial positions in boosting stamina. Macronutrients fuel the body by maintaining the biochemical and structural integrity to perform an activity.

Carbohydrates are broken down into sugars, proteins into amino acids, and lipids into fatty acids for energy generation. Whereas, micronutrients like vitamins B, C, iron, potassium and magnesium also advocate superior performance(1^✔).

Stamina is a key physical component for sports professionals. Stamina refers to the ability to exercise for a prolonged period of time at maximum capacity. Sports or activities that require exhibiting larger bursts of energy require good stamina. Football, soccer, baseball, sprinting, and more such sports rely on bursts of energy and benefit greatly from stamina(2^✔).

Foods that Increase Stamina

Among the different ways to improve stamina, the space below sheds light on some of the foods that naturally increase stamina and performance.

Ginseng

Ginseng is a popular herbal supplement with performance-enhancing qualities. Its stamina-enhancing properties have grabbed the attention of endurance athletes. Ginseng intake helps improve the body's ability to utilize oxygen, thereby increasing stamina. This energizing herb also has the ability to combat fatigue and boost vitality. Animal studies have revealed that supplementing ginseng contributes to antifatigue effects by reducing mitochondrial swelling, and membrane permeability, and increasing mitochondrial biogenesis(3^✔).

Caffeine

Caffeine is an ergogenic aid that offers several benefits in terms of performance. It may help in improving speed, coordination, pace, energy supply to muscles, and stamina. Caffeine intake has been shown to possibly benefit performance in endurance sports like cycling, running, swimming, and cross-country skiing. Moderate doses of caffeine intake have been shown to exhibit a small yet significant effect on mean power output. Natural sources of caffeine include coffee, tea, and cocoa. Caffeine-containing foods and beverages like Nutri-bars, and energy drinks are also available in the market(4^✔).

Banana

Fruits are filled with carbohydrates, fiber, minerals, and vitamins. Bananas are a go-to fruit for most athletes. This energy-giving food is not only rich in carbohydrates but also contains potassium and B vitamins that aid in hindering fatigue and building stamina.

Pulses

Pulses are rich in protein, zinc, potassium, manganese, iron, and folate. It is an ideal vegetarian food to increase stamina and prevent fatigue for vegetarian athletes.

Sweet Potato

Sweet potatoes contain a generous mix of carbohydrates, fiber, vitamin A, and several other micronutrients. This power-packed food stands as a great choice to shoot up the energy and stamina that's required for good performance.

Nuts and Seeds

Nuts and seeds can contribute to increased energy levels. Almonds, walnuts, pumpkin seeds, sesame seeds, and flax seeds stand as ideal quick bites that increase stamina.

Ashwagandha

Ashwagandha, an ancient Indian herb, has been evaluated to exhibit many beneficial outcomes, including anti-stress, antioxidant, anti-inflammatory, antitumor, immunomodulatory, cardioprotective, neuroprotective, and revitalizing effects. Supplementing ashwagandha may also aid in improving strength, power, and performance(5^✔).

Beetroot

Research has identified that supplementing beetroot juice may improve cardiorespiratory endurance by increasing time to exhaustion. It increases nitric oxide levels that serve multi-functions, namely increased gas exchange, blood flow, mitochondrial efficiency, and biogenesis, and strengthens muscle contraction.Therefore, beetroot juice stands as a stamina booster drink(6^✔).

Simple Strategies to Increase Stamina

Carbs are Crucial

Carbohydrates are a vital macronutrient that may define one's endurance performance. Foods naturally containing carbohydrates and dietary supplements in the form of gels, bars, powders, and drinks are effective carbohydrate sources that improve stamina and performance. Periodized carbohydrate intake aids in stocking muscle glycogen stores and thereby benefits athletes. Consuming adequate carbs also helps in maintaining blood glucose levels, thus sparing liver and muscle glycogen stores.Foods that contain unrefined carbohydrates, such as whole cereals, wholegrain breads, wholegrain flour, etc., can be opted(7^✔).

Level up Hydration

Water is a crucial player in enhancing stamina. The state of hydration plays crucial roles in performance and stamina. A fluid deficit can affect one's physiological, cognitive, and thermoregulatory functions. Sports drinks that contain minerals like sodium, potassium, etc., can be a good choice for endurance events.

Balanced Meals

Prefer a balanced meal that fills your body with carbohydrates (like whole grains, vegetables, and fruits), healthy fats (like nuts, seeds, plant-based oils, and fish), and adequate protein (like eggs, legumes, lean meat, and nuts) to boost recovery and muscle integration. Eating several small meals helps ensure steady and continuous energy flow to the body. Consuming balanced meals also helps prevent micronutrient deficiencies that may hinder stamina and performance(8^✔).

Nutrients that Prevent Fatigue

Nutrient deficiencies can backstab performance and bring down stamina for both athletes and non-athletes. B vitamins have been studied to prevent fatigue and muscle weakness. Studies have found that vitamin B deficiency results in fatigue, headaches, weakness, insomnia, poor exercise tolerance, and less energy. Supplementing B1 vitamin (thiamine) among young athletes reduced the number of complaints in a subjective fatigue assessment after a cycling exercise.

Vitamin C deficiency may result in muscle pain, fatigue, and weakness. Supplementing with vitamin C was associated with better physical and functional health. Vitamin C also aids in the absorption of iron.
Iron deficiency is commonly associated with tiredness and weakness. Inadequate iron levels may lead to low delivery of oxygen to tissues and reduced physical performance, work capacity, and efficiency.
Magnesium is another important micronutrient that positively impacts muscle strength, power, and performance(1^✔).

Take away

Stamina can be enhanced and maintained by involving different strategies, from diet to exercise. Staying consistent, performing less-to-moderately intense exercises for a longer duration, and including different activities like yoga, high-intensity interval training, cardio, and strength training are some of the ways to enhance stamina. However, adding stamina-boosting foods to the diet alongside exercise acts as a supporting pillar to upgrade performance.

References:

Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence - (https://www.mdpi.com/2072-6643/12/1/228)
Stamina vs Endurance: The Differences Explained - (https://www.inspireusafoundation.org/difference-between-stamina-and-endurance/)
Red ginseng extract improves skeletal muscle energy metabolism and mitochondrial function in chronic fatigue mice - (https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.1077249/full)
International society of sports nutrition position stand: caffeine and exercise performance - (https://www.tandfonline.com/doi/full/10.1186/s12970-020-00383-4)
Benefits of Ashwagandha supplementation on strength and endurance exercise: a narrative review - (https://www.researchgate.net/publication/370838427_Benefits_of_Ashwagandha_supplementation_on_strength_and_endurance_exercise_a_narrative_review)
Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review - (https://www.mdpi.com/2072-6643/9/1/43)
Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach - (https://www.mdpi.com/2072-6643/15/6/1367)
Eating to boost energy - (https://www.health.harvard.edu/healthbeat/eating-to-boost-energy)

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Soundharya M. G. (2024, March 07). Eating Strategies and Foods to Enhance Stamina. Medindia. Retrieved on Oct 05, 2024 from https://www.medindia.net/health/diet-and-nutrition/eating-strategies-and-foods-to-enhance-stamina.htm.
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Soundharya M. G. "Eating Strategies and Foods to Enhance Stamina". Medindia. Oct 05, 2024. <https://www.medindia.net/health/diet-and-nutrition/eating-strategies-and-foods-to-enhance-stamina.htm>.
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Soundharya M. G. "Eating Strategies and Foods to Enhance Stamina". Medindia. https://www.medindia.net/health/diet-and-nutrition/eating-strategies-and-foods-to-enhance-stamina.htm. (accessed Oct 05, 2024).
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Soundharya M. G. 2024. Eating Strategies and Foods to Enhance Stamina. Medindia, viewed Oct 05, 2024, https://www.medindia.net/health/diet-and-nutrition/eating-strategies-and-foods-to-enhance-stamina.htm.