When you are talking about building stamina, you just cannot miss out on complex carbs. Carbs are the main source of fuel for your body and brain. Carbs is the food that the body uses to get glucose, which provides energy. Complex carbs are present in foods like bread, pasta and rice, which unlike simple carbs, keep you feeling energetic all day long.”
Vitamin C helps strengthen your immune system and protects you from infections like cold and cough, which sap your energy. Also, when you are outdoors, you are more susceptible to bacterial infections, which hamper your health. Thus ensure that you consume foods and fruits rich in vitamin C.
Protein is an important nutrient for the growth, development and repair of muscle and body tissues. Protein has a higher metabolic rate than fat, so an individual can burn more calories. It is also said to increase satiety, which prevents a person from overeating. Healthy sources of protein include lean chicken, fish, eggs and nuts.
Lack of iron in your diet can cause loss of stamina. You can get iron from meat, beans, nuts and some vegetables such as broccoli and spinach. Consult your doctor about taking iron supplements.
Oatmeal is an unprocessed carb, which gets digested slowly and hence keeps you feeling full for a longer of time. “A power-packed cereal, oatmeal provides sustained energy for hours. Due to high content of complex carbs, it breaks down slowly in your body and keeps the blood sugar at optimum level.”
Rich in mineral and iron which helps your body to generate RBCs (Red Blood Cells) that carry oxygen to the muscles when you are exercising and also builds stamina.