Anyone who runs or works out knows how important it is to have endurance. Having the energy on hand to complete a marathon or 3 sets of 10 reps on the chest press takes a lot of time, discipline and hard work to develop. The good news is, there are foods you can eat to help speed up the development of your endurance and stamina.
As you push your body past its normal limits, it is important to consume foods that will supply a steady stream of energy and promote muscle repair and protection as well.
This fiber-rich, slow-burning complex carbohydrates was actually used by the Roman army and gladiators to fuel their long marches, battles and competitions. For long-term energy throughout your training or workouts, be sure to add barley to your diet.
Whole grains like oats are rich in protein, complex carbohydrates and fiber which will provide you with a steady stream of energy. Whole grains are also rich in antioxidants and omega 3 fatty acids. Oats and barley also provide beta-glucans, beneficial carbohydrates which promote heart health and boost immune function.
For you to gain a fully activated endurance, proper hydration is crucial. Make sure you drink plenty of water everyday. Drinking tea and fruit juices are also beneficial for your body.
Packed with fiber and water, most berries will keep you hydrated. Blueberries are also loaded with powerful antioxidants, which helps recover torn down muscles after intense workouts and long runs.
9) Almonds and Walnuts
Walnuts and almonds are rich in healthy fats that promote cardiovascular health. They also contain amino acids, which are crucial for muscle building. Aside from boosting energy levels, nuts are also a good source of fiber, vitamin E and antioxidants.
Rich in antioxidants, cherries can reduce inflammation during muscle recovery. Cherries have also been known to promote better sleep. The better you sleep, the faster your body will recover from your workouts.
7) Sweet Potatoes
Packed with fiber and complex carbohydrates, the potato is slow to digest, which makes it an excellent provider of a steady flow of nutrients and energy. Sweet potatoes are also a great source of antioxidants and beta-carotene.
An athlete’s diet is never complete without kale and other leafy greens. Rich in vitamin A, B6, K, lutein and iron, these veggies raise energy levels, promote faster recovery, reduce inflammation and improve oxygen flow.
5) Red Peppers
Vitamin C is crucial to your body, especially if you lead a healthy lifestyle as it promotes healthier blood flow. Aside from being rich in antioxidants, red peppers also have anti-inflammatory properties that help reduce muscle pain.
Bananas are rich in vitamin B6, fiber and potassium which help balance hydration and restore lost electrolytes, making it an important food for those who lead an active lifestyle.
3) Chia Seeds
These unassuming tiny seeds actually pack a lot of nutrition. Considered as one of the superfoods, chia seeds are full of fiber, antioxidants, healthy fats, protein, iron and calcium. These seeds also hold onto water, which it slowly releases during digestion to supply long-term energy and hydration.
This spice is good for recovery as it is loaded with antioxidants that ease pain and reduce inflammation.
Moringa leaves contain a rich amount of amino acids as well as vitamins A, B, C, iron, calcium and potassium. Aside from replacing lost electrolytes, moringa also boosts strength and stamina.