Maintaining high levels of energy throughout the day is essential for productivity, exercise and overall health. While regular exercise and adequate rest are important, the role of nutrition in boosting energy cannot be underestimated. Here, we are going to tell you about different types of foods that can help in increasing your stamina, thereby keeping you energetic and active.

Eat these foods to increase stamina

1 complex carbohydrate

Complex carbohydrates are the primary source of energy for the body. Unlike regular carbohydrates, they are digested slowly, releasing energy steadily.

Porridge

Rich in fiber and complex carbohydrates, oatmeal is a perfect choice for breakfast. It helps stabilize blood sugar levels, providing sustained energy.

Cereals

Foods like brown rice, quinoa and whole-wheat bread are packed with complex carbohydrates and essential nutrients that boost stamina and endurance.

2 proteins

Protein is essential for muscle repair and growth, which is important for maintaining stamina. They also play a role in metabolic processes that maintain energy levels.

Eggs

A complete protein source, eggs contain all nine essential amino acids. They are also rich in B vitamins, which help convert food into energy.

Lean meat and fish

Chicken, turkey and fish like salmon and tuna are excellent sources of high-quality protein and omega-3 fatty acids, which reduce inflammation and support heart health, which boosts energy.

3 Fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals and antioxidants that help fight fatigue and keep energy levels high.

Bananas

Often called nature’s energy bar, bananas are rich in potassium, fiber and vitamins that make them great for a quick energy boost.

Jamun

Blueberries, strawberries and blackberries are rich in antioxidants that protect the body from oxidative stress and improve energy levels.

Greens

Spinach, kale and other leafy greens are rich in iron, magnesium and vitamins A, C and K, which are important for energy production and reducing fatigue.

4 Nuts and seeds

Nuts and seeds are packed with protein, healthy fats, fiber and various vitamins and minerals.

almond

An excellent source of healthy fats, protein and magnesium, almonds help maintain energy levels and muscle function.

Chia seeds

Rich in omega-3 fatty acids, fiber and protein, chia seeds provide long-lasting energy and hydration.

5 healthy fats

Healthy fat is a source of energy and essential for the absorption of fat-soluble vitamins.

Avocado

Rich in healthy monounsaturated fats, fiber and vitamins, avocados provide sustained energy and support heart health.

Olive oil

A rich source of monounsaturated fats and antioxidants, olive oil can be used in cooking to boost energy and improve energy.

Also read- How long should you wait to exercise after eating, healthy options for pre-workout meals