How to increase stamina naturally?

25 scientifically proven ways to increase stamina naturally

1- Get at least 8 hours of sleep and manage stress

2- Lighten your workload

3- Avoid smoking and exercise regularly

4- Drink caffeinated drinks, like coffee and black tea, coffee is a great energy booster as it can stimulate your brain making it alert and active.

5- Limit alcohol consumption

6- Drink three cups of green tea a day to lower cholesterol levels, and build up stamina, green tea is a brain stimulant that helps detoxify the system and makes you feel more energetic due to its alkaloids (caffeine) and catechins (epicatechin, epicatechin gallate, epigallocatechin, epigallocatechin gallate, catechin, catechin gallate).

7- Eat plenty of fruits, vegetables, nuts, and seeds. Try eating more apples, bananas, ginger, corn, citrus fruits, beans, oats, and alliums like garlic and onion. Eat dried fruits as they are rich in omega-3 fatty acids and can provide a lot of energy

8- Consider probiotics, eat a cup of plain yogurt 45 minutes before bedtime

9- Eat foods high in Vitamin B complex, like brown rice. Brown rice takes longer to digest and thus can help you maintain the stamina levels for long

10- Catch some rays, sunbathing is good for us, it is important for us to enjoy the sunshine, because sunlight boosts the body’s supply of vitamin D and the energy from sun rays is converted by our skin into physical strength and stamina. However, it is important not to stay in the sun too long, else you’ll get a sunburn, avoid Long-term UV exposure, as it increases your risk of developing skin cancer, tanning and sunburns are the short-term results of UV exposure, sunburn is the first sign of short-term (temporary) skin damage; however, if you have a history of repeated sunburns or if you tan frequently, you are also at an increased risk of developing skin cancer (melanoma) due to long-term skin damage. Tanning is the short-term result of too much exposure to UV rays. Being outdoors for 10 minutes in the midday sun is pretty enough, as it will give you enough radiation to produce 10,000 IU of vitamin D. Wear a sunscreen with SPF 80 to protect your skin if you plan to stay outside in direct sunlight too long, depending on your skin type, you can experience sunburn in a matter of minutes

11- Drink energy drinks daily, electrolyte and sports drinks are loaded with sugar and thus can contribute to diabetes and weight gain. Alternatively, drink coconut water during and before exercise because it is loaded with essential minerals

12- Maintain a healthy weight, extra pounds can make you feel more easily fatigued and out of breath, so its important to drop these extra pounds that can really weigh you down.

13- Stay hydrated and drink at least 8 glasses of water a day, water can keep your muscle tissue hydrated and can help you lose weight, thus it can also increase stamina by fighting muscle fatigue, because under-hydrated muscle tissue can under-perform.

14- Eat foods high in antioxidants and vitamin C, like orange, grapefruit, lemon, lime, kiwi, cranberry, apple, guava, grapes, spinach, basil, kale, broccoli, cauliflower, brussel sprouts, tomato, bell peppers, gooseberry, chives, and thyme, to strengthen our immune system and to improve blood circulation. Moreover, vitamin C regulates the chemical reactions in our body.

15- Drink two glasses of beetroot juice per day to boost energy levels, build up stamina and reduce exhaustion. Beetroots are rich in dietary fiber, potassium, and vitamins C and A. Drink a glass of beetroot juice before workouts to eliminate fatigue and boost the energy levels.

16- Eat a banana a day, as bananas provide instant energy and stimulate dopamine production and release. Bananas are high in potassium, fiber, and fructose

17- Try complex carbs that consist of dietary fiber and starch because they are digested slowly and rich in dietary fiber. These carbs provide enough energy to fuel our muscles and brain. Eat insoluble fibers, like whole grain bread, pasta, green peas, green beans, kale, asparagus, beets, broccoli, brussels sprouts, corn, rice, cereals, wheat bran, corn bran, sweet potato, and nuts to build up your stamina, as they break down into glucose and thus provide a lot of energy.

18- Eat Soluble fibers, such as fruits, nuts, legumes, seeds, rice bran, oats, brown rice and barley to control blood sugar levels and lower cholesterol levels naturally.

19- Eat foods high in proteins, like poultry, fish, lean meat, eggs, milk, cheese, legumes, and nuts, because they have a higher metabolic rate than fats and thus can help us to burn more calories. In the digestive system, proteins are broken down into amino acids, which are used for hormone synthesis, muscle building and repair, and for making red blood cells, and other tissues in the body

20- Eat foods high in omega-3 fatty acids like fish, spinach, broccoli, brussels sprouts, kale, cauliflower, almonds, walnuts, chia seeds, flaxseeds, and vegetable oils (canola oil, mustard oil, soybean oil, flaxseed oil, walnut oil), to increase the absorption of fat-soluble vitamins, like Vitamins A, D, E and K. Alternatively, take omega 3 supplements (EPA, DHA)

21- Eat foods high in iron, like broccoli, spinach, lean meat, beans, and nuts. Iron iron plays a vital role in making hemoglobin and white blood cells and is required by the red blood cells for transporting oxygen throughout the body. Iron deficiency due to malnutrition or malabsorption makes you anemic and leads to a loss of stamina. Iron ups the hemoglobin in blood, improves O2 transport to muscles and increases muscle perfusion.

22- Eat foods high in calcium, like milk, yogurt, kefir, cheese, fish (sardines), and green leafy vegetables, like spinach to kale, as it helps build strong bones in our body

23- Eat more almonds, as they are an excellent source of energy because they are rich in vitamin E and omega-3 fatty acids. Almonds improve heart health and can keep you energetic all through the day.

24- Eat a red apple per day, red apples are loaded with antioxidants and are high in soluble fiber, vitamins, and minerals (iron), iron improves muscle perfusion and builds up stamina.

25- Eat foods that boost endurance and stamina, like quinoa, peanut butter, oatmeal, pumpkin, lean meat, chicken, maca, fish, eggs, beans, bananas, brown rice, pomegranate, soybeans, red grapes, chia seeds, wild salmon, sweet potato, kale, walnuts, green leafy vegetables, and sundried tomatoes.

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Verified by: Dr.Diab (March 6, 2018)

Citation: Dr.Diab. (March 6, 2018). How to increase stamina naturally?. Medcoi Journal of Medicine, 3(2). urn:medcoi:article20231.