Diet Chart For increase stamina

To cope up with a hectic lifestyle, it is important to consume foods that give the body enough stamina. Healthy foods can build up the stamina and help in increasing the energy levels. This diet is essential for people involved with sports or athletics as it will help in building the stamina. Nutrients like complex carbs, proteins, fibre and Vitamin C are crucial to make the body feel active and energetic. Complex carbs consist of dietary fibre and starch and are the best source of foods which can be included in the diet to increase stamina. They can be present in foods like bread, pasta and rice. Vitamin C helps strengthen the immune system and protects from cold, cough, flu and bacterial infections which affects your energy levels to a great extent. Proteins play a great role in the repair and development of muscle and body tissues.

Foods that build stamina:

1. Oatmeal, beans, coffee, green leafy
2. Walnuts, chia seeds, bananas, peanut butter, beetroot
3. Lean meat, fish, chicken and eggs, red grapes and quinoa.

1. Milk : Milk, yoghurt, buttermilk and cheese before a workout are a strict no-no. Sugar in dairy products can interfere with the digestive process.
2. Orange juice : Orange juice has a ton of natural sugars that cause blood sugar crash and leave you tired and not in the right shape for a sweat session.
3. Pasta : Pasta is loaded with carbohydrates which can weigh you down during a workout. You shouldn’t eat anything that has high carbs before endurance activities.
4. Cola/flavoured water : Cola, soda, flavoured water and artificial sweeteners are not easily digested by the human body and can have a loosening effect on you.
5. Fried food : Anything that is fried can take a long time to break down and be used for energy. You should avoid fried foods right before a workout.

Do's & Don'ts:

1. Start with a balanced diet : Include a well-balanced diet by adding low-fat products, plenty of fruits and vegetables and lean meat.
2. Eat several smaller meals : To maintain the continuous supply of energy to your body, eat small meals at regular intervals.
3. Increase your water content : Make sure you drink enough water to reduce dehydration and fatigue. If your body has less fluid, it will curdle your blood and thus slow down the blood flow and make your cells oxygen deficient.
4. Manage your sodium level : In order to avoid such problems, make sure you are getting enough sodium in your body, but check if you have hypertension risks.
5. Choose carbohydrates : Include carbohydrate rich foods like cereals, bread, fruits, vegetables, pasta and milk.
6. Avoid bad habits : Make a list of both and try to curb the bad ones like smoking, excessive alcohol consumption, junk food addiction etc.
7. Eat a healthy breakfast : Start your day with a healthy breakfast by choosing a bowl full of oats or whole wheat toast.
8. Eat good fat : Include healthy fats like flax seeds and fish oil to your diet as they can help improve nerve, cell functioning and keep your stamina levels high.
9. Protein is necessary : Include protein rich foods like egg whites, low fat milk and milk products, fish and chicken in your diet.

1. Complex Carbohydrates : Soluble fibers as fruits, nuts, legumes, seeds, rice bran, oats, brown rice and barley control blood sugar levels and lower cholesterol. Insoluble fibers like whole grain bread, pasta, rice, cereals, wheat bran, corn bran, vegetables, and nuts help to build up stamina.
2. Proteins : Proteins have a higher metabolic rate than fats and help us to burn more calories. Sources of proteins are fish, poultry, eggs, milk, cheese, legumes, and nuts.
3. Healthy Fats : It is important to use healthy fat options which provide omega-3 fatty acids like fish, almonds, walnuts and vegetable oils.
4. Iron And Calcium : Some iron rich foods are broccoli, spinach, meat, beans, and nuts. Calcium can be obtained by consuming milk, cheese, yogurt, green leafy vegetables, and sardines.
5. Vitamin C : Sources of vitamin C are orange, kiwi, lemon, lime, cranberry, apple, guava, grapefruit, grapes, spinach, kale, bell peppers, tomato, broccoli, cauliflower, brussel sprouts, gooseberry, chives, basil, and thyme.