Fitness goals: Increase your stamina with banana, beetroot, walnut, and other nutrient-filled foods

How to increase your stamina: Spinach is rich in iron, essential for healthy red blood cells and oxygen transport, which can improve your stamina (Image: Canva)

This one is for all of you who want to be a powerhouse of energy and strength, but don't know what to eat to get there. You know that your healthy diet must strike a balance between the right amount of carbs, proteins, fats, vitamins, and minerals... the must-have magic ingredients that will help you reach your fitness goals, produce more energy, fight inflammation, improve blood circulation and produce muscle cramps. But do you know where to get this extra boost of energy and improve your stamina? Look no further, because we have the ultimate list of foods that will boost your stamina right here.

Here it goes:

Oatmeal: Begin your day with oatmeal, a complex carbohydrate. It provides a steady release of energy due to its low glycemic index. It is also rich in fibre, which supports digestive health, and contains B vitamins like thiamine, necessary for energy production.

Beans: Often referred to as the ‘poor man's meat,’ beans are excellent sources of plant-based protein, complex carbohydrates, and fibre. They help in maintaining blood sugar levels and also provide long-lasting energy.

Caffeine: The caffeine in your morning coffee, tea, and even the chocolate, holds an ace up its sleeve. It wakes up your brain, muscles, and heart by blocking a signal, adenosine, which makes you sleepy. A natural stimulant, caffeine can keep you alert and reduce fatigue. However, it is important to understand that excessive caffeine intake can lead to side effects like jitters or disrupted sleep.

Spinach: Spinach is rich in iron, essential for healthy red blood cells and oxygen transport, which can improve your stamina. Also, spinach has Betaine content, also known as trimethylglycine. Research indicates that betaine stimulates the biosynthesis of creatine, raise blood nitric acid levels, and influence cellular water retention.

Walnuts and chia Seeds: The power of omega-3 fatty acids comes  with walnuts and chia seeds. Walnuts, loaded with healthy fats, protein, and antioxidant, reduces inflammation and supports cardiovascular health, thus increasing stamina. Chia seeds, on the other hand, are bursting with omega-3s, protein, and fibre, which ensure a steady supply of energy, reduce inflammation, keep your heart healthy.

Bananas: This humble yet popular fruit is rich in carbohydrates and potassium, an electrolyte that helps prevent muscle cramps during exercise.

Peanut butter: Peanut butter is a protein source and supplies healthy fats, offering lasting energy.

Red grapes: These fruits contain resveratrol, an antioxidant that helps improve cardiovascular function and stamina.

Beetroot: Whether you have beetroot in your salads or soups or juice, it's a great option to increase our stamina. Beetroot is high in nitrates, which improve blood flow, enhance the delivery of oxygen to muscles and even increase strength. Many diet experts recommend beetroot juice to those into sports since it helps them exercise more effectively and for longer.

Animal products: Animal-derived foods such as meat, poultry, and fish contain beta-alanine, which is good to increase stamina. These foods are complete protein sources containing essential amino acids necessary for muscle repair and growth. They also offer iron, which supports red blood cell production and oxygen transport. It's important to note that beta-alanine is predominantly synthesised in the liver, and the quantities naturally found in these foods are relatively limited.