Stamina is generally defined as the ability to keep up energy over an extended period of physical activity. Many people including myself find it extremely difficult to keep up a steady jog for a long period of time. And it blows my mind when I see those long distance runners and triathletes overcoming great distances, i find it humanly impossible! But endurance is all about that extra push you can give yourself. Lots of the food we eat can reduce your stamina and endurance but there are certain foods that can indeed help to give us that extra push to completing that jog or even making it through a long strenuous day at work.
Breakfast consists of the food to start off your day feeling energized and awake. Its important to get whole grains which contain vitamins, minerals and protein. Whole grains also include your essential amino acids and they metabolize more slowly than breads and pasta made with refined white flour. Other good breakfast foods are turkey bacon, lean ham, peanut butter, low fat cheeses and pitas or bagels.
Protein and water are very important for stamina. Protein increases muscle endurance and water replenishes your body. A well hydrated body has better stamina and you will overall have more energy and feel less tired when you are hydrated. Its good to get 8 glasses of water a day and to limit your intake of caffeinated drinks, yes they do give you that quick surge of energy but in the long wrong they can dehydrate you, which causes you to lose minerals. Protein is the main energy source to help the body recover rom fatigue during physical activity. Good sources of protein are fish, eggs, and low or no fat dairy products. Red meats are also a good source of protein but they are high in saturated fats, Too much saturated fat in the diet can slow enzyme production and protein synthesis decreasing energy output.
Omega 3 and Omega 6 fatty acids are essential fatty acids that supply the body’s muscles with energy. They help to carry oxygen increasing energy. Your body does not produce this thus it must come from the foods you eat. Tuna, salmon, coldwater fish, seeds and nuts are foods high in essential fatty acids. Anti-oxidants and B vitamins are extremely important for your diet. Antioxidants are found in vegetables, fruits, nuts and grains and The B vitamins are other essential nutrients that help regulate metabolism so that the body can turn food into energy.
Overall all these different foods and more can help you to fully keep up and enjoy everything that life throws at you. Endurance and stamina are important for all athletes and it will be what keeps them from performing at their very best. Stamina is also important for the average person from jogging to taking a hike, endurance will always reward anyone in their daily activities. Well thats all for today folks, I hope you learnt something new from this.
Resources
http://www.livestrong.com/article/480035-stamina-building-diet/
http://www.nutritionexpress.com/protein/whey+protein/showarticle.aspx?articleid=293
http://www.livestrong.com/article/123533-foods-build-stamina/
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