So you are the disciplined workout person, religiously syncing your cardio and strength training, and following the ideal pre and post workout diet. You also ensure that you adequately rest to enable your sore muscles and tissues to recover.
Most people today feel that the cardio training is building up their stamina and endurance, and that alternating these with strength training, is the right way to go. Though this might work for some but the vast majority end up not reaching the endurance levels that they strive for.
Apart from the ever growing voices in the fitness community, to mix strength and cardio routines, to push the limits of your vascular system, the focus on food that could help you do more during these training routines rarely gets due attention and respect.
What if you could unearth the secrets that only clinical nutritionists know, about the super foods that increase your ability to push further and better? Foods that not only help you with your workouts but with performance in sports, and increased vitality and stamina in the bedroom. Fortunately these aren’t exotic or expensive foods but foods that have gained credibility for many more nutritional reasons.
Top 9 Natural Foods to boost Endurance and Stamina levels:
- Quinoa: Quinoa, is one of the most respected super foods for its complex nutritional profile and one that is easily available, affordable and easy to make. It contains both high levels of protein and carbohydrates and all nine essential amino acids, which are critical to the functioning of the human body. Used by the ancient Inca warriors to increase stamina and endurance, this complex grain can be easily cooked up as a delicious breakfast or meal.
- Beetroot: Nitrate rich beetroots trigger the release of nitric oxide to regulate blood flow, and reduces the amount of oxygen required to exercise. Nitric oxide facilitates vascodilation (blood vessel widening), muscle contractility, glucose and calcium homeostasis and mitochondrial respiration. All of this boils down to a spike in performance, endurance and stamina.
- Kale: Aptly called the “plant beef” this leafy green has more calcium, iron and fatty acids that are vital for boosting endurance and stamina. Used by athletes Kale has vitamins A, C and B6 that also boost your sexual endurance and pleasure as well. So if you train hard then getting kale into your diet is vital.
- Bananas: If there is one food that’s a favorite of athletes at track races, sports meets or any endurance runs, it is the humble banana. Packed with complex carbs and potassium, which minimizes cramping and helps the cardiovascular system function better, bananas can boost your energy before a long run, bike ride, or swim or any activity that pushes your body to its limits and beyond.
- Chia Seeds: One of nature’s best plant-based sources of complete protein, chia seeds work to raise your energy levels immediately upon consumption. Add to smoothies, cereals or in your sandwiches to boost up your stamina levels to maximize your exercise routine.
- Spinach: Like Popeye when you need that extra something to go the distance, pop open the spinach can and have a go. It has loads of iron which is a crucial nutrient for endurance athletes because a deficiency leads to fatigue. Like beetroots, it is rich in nitrates and acts directly on the cells’ energy factories, called mitochondria, releasing instant short term energy for breaking your thresholds and improving stamina.
- Pomegranates: High in the polyphenols that cut muscle soreness and inflammation by up to 10%. Also some studies have shown that pomegranate juice increases the testosterone levels, which in turn increases nitrogen retention and synthesis of protein in skeletal muscle. Providing that you meet your dietary requirements an increase in testosterone will help boost stamina and endurance.
- Peanut Butter: A favorite pre-workout meal it helps release extra dopamine to improve your mental focus. It is also a rich source of protein, that helps sore muscles and tissues heal quickly improving your recovery times and endurance.
- Pickle Juice: The pickle juice replenishes the electrolyte and essential salt losses during strenuous activity and perspiration. The electrolytes in the pickle juice come from the cucumber (gherkins), the salt, and the fermentation process because the pickle also has other minerals such as magnesium and potassium. Also it hydrates and avoids muscle cramping.