Foods That Boost Your Stamina

Maybe you have experienced a decrease in energy during the day and you have not been able to do anything. If you tire too quickly, you need to make some changes to your diet, as what you eat has a significant impact on your stamina. Some foods give you energy and are useful in increasing body endurance.

These foods contain nutrients that naturally help increase energy and stamina, especially when exercising.


Quinoa has a lot of protein. Approximately 100 grams of quinoa contains 120 calories, 4 grams of protein, 17.63 grams of starch, 3 grams of fiber, as well as various vitamins and minerals. The slow-digesting starch in quinoa is useful in providing glucose (sugar) and the necessary energy for the body, and in this way, it helps to stay active and increase the endurance of the body.


Oats are fortified cereals and keep you fuller for longer. Beta-glucan and amylose in oats help reduce the rate of glucose release in the blood. This issue is not only useful in managing blood sugar, but also increases endurance and provides energy to the body. You can eat oatmeal for breakfast.


Dates make a delicious snack. They are often paired with other foods such as almonds, nut butters or soft cheeses. Dates are also very sticky, which makes them useful as a glue in baked goods such as cookies and bars. You can also combine Kurma Supplier Malaysia with nuts and seeds to make healthy snacks or energy balls. Additionally, you can use dates to sweeten dressings, such as salad dressings and marinades, or mix them into smoothies and oatmeal.


Yogurt is a probiotic food that you can eat as a snack. Yogurt is a good source of protein and contains protein, vitamins B6 and B12, as well as minerals such as magnesium. Approximately 100 grams of yogurt has 63 calories, 5 grams of protein and 17 milligrams of magnesium. B vitamins are essential for releasing energy and keeping you active.


Pomegranate is rich in antioxidants, vitamins and various minerals. can help create healthy bones, increase cardiovascular health and strengthen the immune system. Eating pomegranate can be effective in increasing sports performance and body endurance, as well as raising the threshold of pain tolerance in sports training. You can eat pomegranates as a snack or sprinkle them over oatmeal and enjoy.

Peanut butter

Peanut butter is a source of energy and maintains the energy level of the body for a long time. Two tablespoons (32 grams) of peanut butter provides the body with 191 calories, 7 grams of protein, 2 grams of fiber, and 16 grams of fat. Omega-3 fatty acids in peanut butter can help increase energy levels and stamina.

Since peanut butter is high in calories, it takes longer to digest. The best thing to do is to eat peanut butter with complex carbohydrate sources like apples or whole grain bread to keep you fuller for longer.


Citrus fruits are a rich source of vitamin C. The mentioned vitamin can help strengthen the immune system. In one study, people who consumed more vitamin C showed less symptoms of fatigue. Drink citrus juice or consume them fresh every day to keep your body’s energy at an optimal level.

Green tea

We have heard a lot about the properties of green tea for weight loss and fat burning, but this drink has other properties for the health of the body. Green tea is a healthy alternative to drinks like coffee or soft drinks. This type of tea contains L-arginine.

L-arginine is an amino acid that helps reduce stress and anxiety levels. A study conducted on mice concluded that green tea plays an important role in improving athletic performance. If you drink two to three cups of green tea a day, you will benefit from its amazing properties for your body’s health.