foods-to-increase-staminaYour body is similar to a car engine, in the sense that it needs to be fueled properly if you want it to workout hard, run great lengths at great speeds and overall improve your fitness and athletic performance. No matter how much you desire to push yourself to the limits during your workouts, this will be impossible without the right amount of energy and fuel.

It is also importan to note that any efforts made in exercise can easily be wasted when we do not eat a proper diet. This factor applies to increasing our stamina in workouts, but, also applies to the overall results in increasing fitness levels, building strength and burning fat. Without the right diet we cannot push our bodies or have the right amount of energy to fuel workouts for the long term, nor can we reap the benefits that any particular workout brings.

Below are some of the most noteworthy workout foods that contain essential amounts of carbohydrates, proteins, electrolytes, amino acids, and other nutrients that all in all are crucial to build stamina during exercise.


Oat is a whole grain, unprocessed food that supplies your body with complex carbohydrates. Complex carbs are a type of carbohydrates that take more time to digest, thus they power your body throughout the day.

Additionally, this slow digestion prevents sugar crashes and insulin spikes, keeping your blood sugar level within normal range. Oats are also popular to those who want to lose weight because they are filled with fiber, a nutrient that keeps you full for longer periods of time.

Peanut Butter

While often criticized for its high fat content, peanut butter is actually an excellent, pre-workout snack. The type of fat present in peanut butter is one that digests slowly and is high in calories, keeping you powered for long.

Besides, if you keep your consumption to 2 tbsp., it will more likely cause good than harm. Peanut butter is also packed with tyrosine, an amino acid that stimulates the release of dopamine, a hormone that improves mental focus.


As a central nervous system stimulator, the caffeine content in coffee can improve stamina and resistance to fatigue. According to recent studies, caffeine can also enhance the body’s ability to convert stored body to fuel.


Beans are known for their protein content, which slows down the digestion of carbohydrates, sparing your body’s energy. Beans are also high in iron, a nutrient that is responsible for making red blood cells. These red blood cells supply oxygenated blood to your muscles, which can help improve your stamina.


Intense workouts use up a lot of your body’s water content through respiration and sweating. This can cause dehydration if the fluid is not replaced. While drinking water may be the best method to replace these fluids, it is equally important to replace lost electrolytes. Pickles are known for their high amounts of sodium and potassium that will keep you hydrated before and after training.


Rather than downing energy drinks which are mostly filled with sugar, consider eating a banana before hitting the gym. Bananas are good sources of B Vitamins, carbohydrates, and dopamine. Bananas also contain bromelain, an enzyme that aids in sexual stamina, improves male potency, and increases libido.


The context of stamina is a broad department. It is a complex web that involves different body organs, and in turn, different nutrients. Heart health is one of the key components of stamina, and in order to keep your heart functioning effectively, you need a regular dose of omega 3. Salmon provides substantial amounts of this nutrient. Omega 3 fatty acids are known to help reduce triglyceride levels and lower the risk for stroke and heart attack.

Meal Timing

However, it is crucial to recognize that the intake of these foods alone are not enough, but the timing of your meals as well. Certain food groups should be taken pre and post workout, so consider creating a meal plan for optimal stamina.