14 Stamina-Building Foods

Do you experience low energy during the day? Is your productivity going down? Do you feel out of breath and tired quickly? You may be eating well, but the type, quantity, and quality of foods you eat play a role in increasing your stamina. Almost all foods are energy-giving foods, but certain nutrients help build stamina naturally to help you stay alert and increase productivity.


Banana is one of the best foods to increase energy and stamina. One medium-sized banana contains 105 kilocalories of energy, 27 g carbohydrates, and 3 g of fiber. The magnesium in bananas helps boost metabolism and is a cost-effective energy source that increases exercise endurance. A study showed that eating a banana as a carbohydrate source during a 75-km cycling performance increases stamina and endurance.


Nuts are considered to be instant-energy food. A fistful of nuts is a powerhouse of proteins, bioactive compounds, and polyunsaturated fatty acids. Thus, it is a healthy snack to build stamina. Nuts are rich in omega-3 fatty acids that help build exercise endurance and increase blood flow to the working muscles. Omega-3 fatty acids also act as an ergogenic supplement (substances that increase athletic performance) to improve the health and energy of muscles for exercise efficiency.