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Foods that increase stamina

The physiological quality of "athletic endurance" is the ability to resist fatigue during the performance of muscular work, without a significant decrease in performance.

In addition to general endurance, which implies the full functioning of the entire muscular system with a moderate load intensity and for a long time, there are 8 varieties of special endurance. The basis for the development of the last one is the general aerobic endurance.

Photo by Munbaik Cycling Clothing on Unsplash

In cyclic sports, endurance is the basic quality for success. It is affected by the rate of intracellular ATP resynthesis and the efficiency of oxygen oxidation:

- glycogen and triglycerides found in the cells of red skeletal muscle fibers;

- glycogen reserve of the liver;

- glucose and free fatty acids circulating freely in the blood;

- fatty acids from intramuscular fat and adipose tissue.

The development of general endurance occurs with the help of special training programs. At the same time, today much attention is paid not only to the scheme of physical activity, but also to sports nutrition.  Of course, you can eat exclusively special sports dietary supplements, but do not forget about simple foods.

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Sources of carbohydrates

Whole wheat pasta

Whole wheat pasta is the main type of breakfast for professional athletes involved in sports that require long-term endurance. The pioneer of such a diet was the famous Czech tennis player Martina Navratilova. Are you planning to work on increasing your stamina?  Feel free to have breakfast with a large portion of pasta flavored with olive oil, fresh herbs and grated hard cheese.

Soy and beans

Soy products, soy milk and butter, peanuts and legumes (white beans, black beans, lentils) made our list for good reason. They perfectly combine long carbohydrates and vegetable protein.  To increase stamina, a large amount of potassium and folic acid is also useful, and phytates will help you get rid of krepatura faster. However these products are better to eat 2-3 times a week.


The most favorite type of snack among athletes.  For endurance, starch (a long carbohydrate), sucrose, a high content of potassium and magnesium are useful.  And the tryptophans present in large quantities in the seeds of banana grass stimulate the secretion of serotonin, which helps to emotionally more easily endure the severity of the load.

Photo by Sam Moqadam on Unsplash

Dried fruits

Dried apricots, raisins and ordinary dried apples are a storehouse of vitamins, microelements and short carbohydrates of a special kind that fat cells do not really like.  But they quickly get into skeletal muscle cells, where they are no less quickly converted into a reserve glycogen source of energy, which is so necessary for endurance.


Professional athletes love this red berry not only for its sour taste, which refreshes the mouth and thins viscous saliva.  Cherries are high in potassium.  However, it has become popular as a product for increasing endurance due to inositol, a substance that stabilizes metabolic processes.


This vegetable is unique and unrepeatable.  It contains a substance that is both a building component and an accelerator for the synthesis of nitric oxide, the molecules of which are necessary for the resynthesis of ATP.  In addition, betaine is present in the root crop, which increases endurance and muscle strength.  Athletes and fitness enthusiasts can eat raw or boiled root crops, drink juice or beet juice.

Photo by Coen van de Broek on Unsplash

Sources of Fat

The introduction also discussed the value of fat stores in maintaining or developing overall endurance. Among the numerous products containing vegetable and animal fats, preference should be given to:

- nuts - for a combination of vegetable oil, vitamins and minerals;

- hard cheeses, fatty cottage cheese and yogurt - thanks to casein, which, due to slow digestion, guarantees a constant supply of amino acids to skeletal muscle cells, as well as calcium, an essential trace element for normal contractility of muscle fibers;

- marine fish with red meat - due to the presence of omega-3 fatty acids and a large amount of phosphorus;

- olive oil for its unique combination of omega-6 and omega-n fatty acids and oleic acid

These recommendations were given to amateur athletes who do not need to lose weight. For those who need to lose weight and increase stamina, some of the foods listed above will have to be abandoned for a period of time.

Cover photo by KBO Bike on Unsplash

Julia Stecher is an award-winning fitness model, professional nutritionist, and certified personal trainer who provides personal training services in Zurich and online.

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