Banana
Banana is one of the best foods to increase energy and stamina. One medium-sized banana contains 105 kilo-calories of energy, 27 g carbohydrates, and 3 g of fibre. The magnesium in bananas helps boost metabolism and is a cost-effective energy source that increases exercise endurance.
Nuts
Nuts are considered to be instant-energy food. A fistful of nuts is a powerhouse of proteins, bioactive compounds, and polyunsaturated fatty acids. It is a healthy snack to build stamina.
Nuts are rich in omega-3 fatty acids that help build exercise endurance and increase blood flow to the working muscles.
Omega-3 fatty acids act as an ergogenic to improve the health and energy of muscles for exercise efficiency.
Brown Rice
Carbohydrates are a primary source of energy to keep you active throughout the day. 100 g of medium-grain brown rice contains 112 kcal of energy, 2 g of fibre, 2 g of protein along with essential vitamins and minerals.
Brown rice is lower in starch and higher in fibre. This keeps the stomach full for longer, energizes the body, and helps maintain stamina levels.
High-carbohydrate foods relax your muscles and tissues and offer recovery from fatigue after strenuous exercise.
Fatty Fish
Fish is incredibly nutritious. It is rich in protein, vitamins, minerals, and omega-3 fatty acids. 100 g of wild salmon contains 142 kcal of energy, 20 g of protein, omega-3 fatty acids, and vitamins.
A study showed that a decreased level of omega-3 fatty acids causes chronic fatigue and reduces immunity.
Salmon contains 3 mg of vitamin B12, and tuna (a fatty fish) contains 2 mg of vitamin B12. Vitamin B12 helps in energy metabolism, reduces fatigue, and increases stamina.
Eggs
Eggs are one of the most nutritious foods and a great source of protein. They are rich in vitamins, minerals, and antioxidants.
Protein-rich foods help build stamina, maintain positive energy balance, improve exercise endurance, and recover muscle protein remodelling and recovery after a workout.
Leucine, an amino acid abundant in eggs, helps in energy metabolism and protein synthesis.
Chicken
Chicken is an excellent source of lean protein. A whole skinless chicken contains 19 g of protein and 110 kcal of energy.
High-protein food provides satiety, which leads to lower calorie and carbohydrate intake. It helps build endurance, energy, and stamina in athletes.
A study showed that chicken essence (a liquid extracted from chicken) helps improve health, metabolism, and exercise performance and provides relief from fatigue.
Apples
Apples are loaded with energy-giving calories, carbohydrates, fibre, iron, vitamins, and minerals. Quercetin – a polyphenol found in apples – boost immunity, fights inflammation, and keeps you energetic for longer. Apples are high in fibre. Soluble fibre increases satiety, which keeps you feeling full and energetic for longer.
Credit: Talks Ghana Media