Note, this is a list and menu of Stamina-boosting foods

Note, this is a list and menu of Stamina-boosting foods

Stamina-boosting foods are needed as a source of energy for the body, including for brain work. Apart from getting enough rest, your stamina can be kept optimal by eating a variety of these stamina-boosting foods.

Stamina is the power to endure, both physically and mentally, over a longer period of time. To maintain stamina, the most effective way is to live a healthy lifestyle and eat a variety of nutritious foods, especially foods that can increase your stamina quickly.

Suggested Stamina-boosting Foods

The following are some stamina-boosting foods that you can consume so that daily activities can run optimally:

1. Oatmeal

Oatmeal is a type of wheat that is rich in fiber, B vitamins, iron, and manganese. Oatmeal is ideal consumed as a healthy breakfast because it takes longer to digest by the body, so it can make you full longer and not run out of energy quickly.2

2. Beef liver

Beef liver is a nutrient-dense food (superfood) that is good for consumption. Besides being known as a source of iron, beef liver also contains all types of protein that the body needs to produce energy. What's more, beef liver is also rich in vitamin B12 which is known to increase energy production.

3. Salmon and tuna

Salmon and tuna are known to be high in protein and omega-3 fatty acids. Omega-3 fatty acids have been shown to improve performance and endurance during physical activity.

Not only that, salmon and tuna are also high in vitamin B12. This combination of protein, omega-3 fatty acids, and vitamin B12 can increase energy production in the body.

4. Eggs

There is no doubt that eggs are indeed one type of stamina-boosting food. This can not be separated from the high content of leucine, which is a type of essential amino acid that is useful in the absorption of sugar and fat metabolism to produce energy.

5. Banana

Of the various types of fruit, banana is one fruit that is very well known for its benefits as a stamina enhancer. This is because bananas are rich in carbohydrates, potassium, and vitamin B6. These three ingredients are proven to help increase energy in your body.

In addition to the list of foods above, there are many other types of stamina-boosting foods that you can consume, such as brown rice, sweet potatoes, apples, avocados, oranges, strawberries, dark chocolate, and nuts, such as edamame.

Supporting Steps to Increase Stamina

In addition to eating these foods, there are other ways you can do to increase stamina, namely:
  • Don't miss breakfast. Breakfast is useful as your initial energy intake in the morning and can help you focus while working until noon.
  • Regularly do light exercise, even if only a few minutes per day. Exercise can trigger the production of epinephrine and norepinephrine which can make you more energetic. In addition, exercise can also improve sleep quality.
  • Manage stress well. Stress-triggered emotions can consume a lot of energy and leave you feeling tired even when you're not doing anything. In addition, prolonged stress can also trigger various diseases. One of them is heart disease.
To maximize your stamina, don't forget to drink at least 8-10 glasses of water per day. Sufficient sleep is also ideal so that stamina is maintained at all times.

Eating stamina-boosting foods can make your work performance optimal. However, make sure your choices are not limited to the foods above. Vary your diet with other healthy foods that are nutritionally balanced, so that the body's needs for other nutrients can also be met.

If necessary, you can consult a nutritionist for advice on food menus and meal portions that are appropriate for your age, activity, and health condition.