You need tons of energy to cope with your hectic lifestyle, especially if you are into sports. Here’s a list of foods that give you enough stamina to keep you active throughout the day.

While certain foods in your diet can actually reduce stamina, healthy foods help to build up your stamina and increase your energy levels, especially if you’re interested in sports and athletics.

As sportsperson, you need foods that are designed to not only give you energy but also keep you feeling full all day long. Says nutritionist Smruti Gokhale, “Nutrients like complex carbs, proteins, fibre and vitamin C is crucial for those who are into sports. These nutrients keep you active and feeling energetic.

“Essential nutrients”
Complex carbs:
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. Says Priya Kathpal, nutritionist, “Carbs are 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 daylong.

Vitamin C:

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 vitaminC.

Proteins:

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.

Iron:

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.