Press enter to see results or esc to cancel.

Foods To Increase Stamina – Recharge Yourself With These 19 Great Foods!

Looking for the best way to increase stamina? Here is the list of all the healthy foods to increase stamina. The foods that will keep you pumped up with all the required energy levels so that you do not drain yourself out of energy levels and absolutely rock a lovely day!

19 foods to increase stamina

One Ultimate Secret For How To Gain Stamina?

How to increase stamina naturally? You really need not stress your brains thinking why your energy levels are too low! If you have been wondering how some people can keep up good energy levels all the time, the answer is based upon one simple fact!

The energy that you obtain from your foods depends on three major components “Carbohydrates, proteins and calories” People who have a good stamina consciously or unconsciously choose the foods that fulfill these criteria.

So now, you know how to increase stamina naturally. “Be picky about your foods”. We have made the selection of foods easy for you by preparing the following list that entails the list of foods to increase stamina.

How To Increase Stamina By Food – 19 Amazing Foods To Increase Stamina

For a change, be sure that you do not skip any of these foods for a period of one month and check on your stamina. You will be surprised to witness a major change in your energy levels.

Here is to the best list of foods to eat for stamina increase (Vegetables, fruits, meat products and other food sources)

How To Gain Stamina With Vegetables?

Make sure that you fill your plate with at least one of these veggies, the next time you opt for a meal.

1. Sweet Potatoes to Restore Your Energy Levels

Sweet Potatoes

Have you ever wondered why gym trainers suggest you have sweet potatoes after a workout?

It is after a hardcore gym session that people become tired, but sweet potatoes will help us to store the energy levels for further use which is why we can keep up our energy levels no matter how much we strain ourselves physically.

Stamina quotients in 100 grams sweet potatoes
  • 86 calories
  • 21.3 grams carbohydrates
  • 1.6 grams proteins
2. Iron in Leafy Greens to Boost Your Energy

Leafy Greens

Low levels of stamina will not only make you feel tired too easily, it can also bring in some symptoms like Shortness of breath, fatigue or a general weakness that doesn’t go away easily!

Here are some great sources of iron to reduce the effect of these symptoms and the plus point is, you can choose any one of the leafy greens

List of leafy green foods to increase stamina

  • Kale
  • Romaine Lettuce
  • Cabbage
  • Microgreens
  • Broccoli
  • Collard greens
  • Turnips
  • Swiss chard
3. Eggplants for a Perfect Metabolism

Eggplants to increase stamina

We can only sustain the energy levels in our body when our metabolism is good and by saying good metabolism, I mean to say a proper functioning of all the important systems of our body.

Find More: Diet Plan To Increase Metabolism – Fast Metabolism Diet

Eggplant is one excellent food source that works the best on improving your overall health as it improves your digestive system, protects your heart health and improves your cerebral functioning.

Eggplant helps us in fighting some symptoms like dizziness, fatigue and weakness that may show a huge impact on our energy levels.

Stamina quotients in 100 grams of eggplant
  • 25 calories
  • 6 grams carbohydrates
  • 450 grams proteins
4. Beetroots to Reduce Fatigue and Weakness

Beetroots to increase stamina

Our stamina depends on an effective functioning of red blood cells because when there is a lack of oxygen supply to the RBC, we get deprived of all the energy.

Nitrate that is present is beetroots gets converted to nitric acid inside our body which widens the size of the blood vessels and increase the capability of the blood cells to utilize oxygen.

This peculiar health benefit of beetroot which is the presence of nitrate is what makes this vegetable to be included into the list of foods that increase stamina

Stamina quotients in 100 grams of beetroots
  • 43 calories
  • 10 grams carbohydrates
  • 130 grams proteins
5. Asparagus – Nutrient Packed Food to Double Your Energy

Asparagus to increase stamina

Asparagus is a super nutritious food because no other food is enriched with such huge amounts of vitamins and minerals as that of an asparagus.

Consuming asparagus on a regular basis is going to boost your energy levels to the maximum because it contains good amounts of sodium, potassium, sugars, fibers, Iron, magnesium, calcium, vitamin A, vitamin D, vitamin C, Vitamin B-12, vitamin B-6 and proteins.

Stamina quotients in 100 grams of asparagus
  • 20 calories
  • 3.9 grams carbohydrates
  • 2.2 grams proteins
6. How To Increase Stamina By Consuming Oats?

Oats to increase stamina

What could be a better option other than including a variety of whole grains in your breakfast? Because, when you are looking for the best way to increase stamina, you have to fill yourself up with the energy giving foods, something like whole grains in the morning as much as you can so that you can sustain your energy levels for the rest of the day.

Apart from being a good source of magnesium, Iron, selenium, and vitamin B,

Stamina quotients in 100 grams oats
  • 364 calories
  • 66.3 grams carbohydrates
  • 16.9 grams proteins
7. Quinoa – Best Whole Grain Foods To Increase Stamina

Quinoa to increase stamina

The easy to cook food that can instantly boost you with all the required energy and help you stay active and alive throughout the day is one healthy nutty flavoured food called quinoa.

If you ever feel vexed up having consumed oats very frequently but still cannot get off the question of how to increase stamina naturally, you can change your taste preference by opting quinoa as your breakfast food once in a while as this variety of whole grains is enriched with sodium, calcium, iron, proteins and fibers.

Stamina quotients in 100 grams of quinoa
  • 120 calories
  • 21.3 grams carbohydrates
  • 4.4 grams proteins
8. Brown Rice – The Best Energy-Rich Whole Grain Food

Brown Rice

If you haven’t really tried consuming brown rice for your lunch, you can replace your regular bowl of white rice with this energy-rich variety of whole grains that fills your cells with instant energy and keeps up this energy until you doze off to bed.

It is much recommended to consume long grained rice that is completely cooked as this is the richest source of proteins, carbohydrates, fats and fibres.

Not all sources of carbohydrates are good! You must be selective when it comes to choosing carbohydrate-rich foods that are healthy as well. Brown rice is a healthy carbohydrate-rich food source which adds this whole grain rice to the list of foods that increase stamina.

Stamina quotients in 100 grams of brown rice
  • 111 calories
  • 23 grams carbohydrates
  • 2.6 grams proteins

Fruits To Increase Stamina – Food To Eat For Stamina Increase

If you wish to keep up your energy reserves till the end of the day, you cannot really miss on fruits because most of the foods are loaded with water content which will help you stay hydrated and active till the end of the day.

Also, the best way to gain all the required vitamins, minerals and nutrients within a short span of time is to consume fruits at regular intervals.

9. Bananas


Nothing can really beat bananas when it comes to improving stamina because bananas are packed with high amounts of proteins and fibers which make them the most wanted fruit to increase stamina.

People who go for fasting on a regular basis opt for bananas because it helps them stay active for longer periods without causing dizziness and fatigue.

To Know More: How Intermittent Fasting Helps in Losing Weight

Stamina quotients in 100 grams of bananas
  • 89 calories
  • 23 grams carbohydrates
  • 130 grams proteins
10. Citrus Fruits

Citrus Fruits

Have you ever noticed that consuming citrus fruits elevates your mood instantly? Whether you relish a sweet flavoured lemonade or savour any other tangy fruit like an orange, your energy levels can immediately go on a spike because of Vitamin C that is present in these fruits.

Citrus fruits that can be included in the list of foods to increase stamina

  • Grapefruits
  • Kiwis
  • Lemons
  • Oranges
  • Cantaloupes
  • All kinds of berries – Strawberries, blueberries, blackberries, raspberries and cranberries
11. Pumpkin


The best health benefit of pumpkin is that it can keep your stomach full for much longer periods. Also, pumpkin is usually known as the powerhouse of nutrients because it is completely loaded with all the essential nutrients like magnesium, copper, potassium, manganese, Phosphorous, riboflavin, vitamin C and vitamin A.

Stamina quotients in 100 grams pumpkin
  • 26 calories
  • 7 grams carbohydrates
12. Apples


If you do not find apples tasty and appetizing, you can slice and dice some other fruits into a bowl of freshly chopped apple cubes so that it empowers you with other nutrient-rich fruits as well. Apples can keep you full for longer periods which is why you must include apples into the list of foods to increase stamina.

Stamina quotients in 100 grams apple
  • 52 calories
  • 14 grams carbohydrates
  • 50 grams proteins
13. Avocados


One major reason why avocados is an important food to eat for stamina increase is that avocados contain monosaturated fats, the type of unsaturated fat which is very healthy when compared to the saturated ones.

These fats do not get digested very easily. So, this makes you keep full until the fats are digested and you run out of energy.

Nutritionists recommend that the best time to consume avocados is usually in the mornings so that you do not feel drained out of energy for the rest of the day.

14. Pomegranates to Boost Energy

Pomegranates to boost energy

One surprising fact about pomegranates is that these nutrient-rich fruits can help in increasing the energy levels when consumed in the form of a fresh fruit juice rather than eating it in the form of fruit.

Drinking pomegranate juice not only boosts your energy, but it can also help in detoxifying your body, lower your blood pressure, improve your digestive function and also improve your eyesight.

Stamina quotients in 100 grams of pomegranates
  • 83 calories
  • 19 grams carbohydrates
  • 1.67 grams of proteins

How To Increase Stamina With Meat Products?

Meat products are usually high in proteins which makes them the best foods to increase stamina, but not all kinds of meat products can be completely beneficial to your health. Here are some of the best meat products that will improve your stamina.

15. How Lean Meat Helps You Sustain for Long Time?

Lean Meat

A food source with high proteins and fewer fats sounds great for those who are looking for a quick weight loss because we wouldn’t want to starve ourselves in an attempt to lose weight.

Lean meat is one excellent source of high proteins and low fats that can keep your stomach full and help you sustain your energy levels.

Stamina quotients in 100 grams of lean meat
  • Calories – 188
  • Proteins – 32.4 grams
16. Choose the Healthy Fish to Boost Your Energy Levels

Fatty Fish

Omega -3 fatty acids are a great source of energy that will also improve your mood and help you to work actively throughout the day.

Though omega -3 fatty acids can be obtained from various nuts and seeds, fatty fish are the most commonly considered food sources of omega-3 fatty acids.

You can increase the consumption of some fish like Maceral, salmon tuna, sardines and herrings as these the best foods to increase stamina.

17. How Can Eggs Increase Your Stamina?

One reason why you should consume more protein-rich foods to keep yourself vital and energized is that you can sustain your energies for a much longer period of time as proteins take much time to get digested.

Boiled eggs are the best sources of high proteins that will uplift your power and keep you energized no matter how much physical strain you may undergo. It is for this reason that eggs are the best foods to be eaten post workout.

Stamina quotients in 100  grams of boiled eggs
  • 155 calories
  • 1.1 grams carbohydrates
  • 600 grams proteins
18. Lentils And Beans to Keep You Up!

Lentils And Beans

Simply consuming a cup of freshly cooked lentils for your breakfast can give you tremendous energy and stamina because lentils are the richest source of proteins that will keep up your energy levels.

Lentils also contain some essential vitamins and minerals like sodium, potassium, iron, calcium, magnesium, vitamin B6, vitamin C and vitamin B12.

Stamina quotients in 100 grams of lentils
  • 116 calories
  • 20 grams carbohydrates
  • 9 grams proteins

Beans take a much longer time to get digested which is why these are the considered to be the best foods to Increase stamina.

Stamina quotients in 100 grams of beans
  • 347 calories
  • 63 carbohydrates
  • 21    grams proteins
19. Munch on These Crunchy Nuts & Seeds

Nuts And Seeds

One common mistake that most of us make is relying on fast foods or junk foods that may actually serve the purpose of keeping our stomach full but do not increase our stamina in the long run. Instead, you can really roast some of these nuts and seeds to curb your hunger pangs.

This will help you stay for a much longer time without making you feel tired and serve the actual purpose of increasing your stamina.

People who are looking for ways to lose weight are usually recommended to consume much of these foods during their snack periods. Here is the list of nuts and seeds you can add into your diet.

  • Raisins
  • Walnuts
  • Pine nuts
  • Almonds
  • Pumpkin seeds
  • Chia seeds
  • Hemp seeds


You just have to understand that stamina is nothing but your energy levels and by saying energy-rich foods, we are indirectly looking for the foods that are rich in calories. But calories alone do not help you in building your stamina.

An addition of healthy carbohydrates and proteins to this will make a perfect diet for you to increase your stamina.

So, the above-mentioned foods are all those healthy foods to increase stamina that have been provided with the details of the amount of proteins calories and carbohydrates.