9 Natural Foods For Superior
Endurance And Stamina.
 ■Expert Speak
by Claude Butler - Jun 12, 2014
So you are the disciplined workout person,
religiously syncing your cardio and strength
training, and following the ideal pre and post
workout diet. You also ensure that you
adequately rest to enable your sore muscles and
tissues to recover.
Most people today feel that the cardio training is
building up their stamina and endurance, and
that alternating these with strength training, is
the right way to go. Though this might work for
some but the vast majority end up not reaching
the endurance levels that they strive for.
Apart from the ever growing voices in the fitness
community, to mix strength and cardio routines,
to push the limits of your vascular system, the
focus on food that could help you do more during
these training routines rarely gets due attention
and respect.
What if you could unearth the secrets that only
clinical nutritionists know, about the super foods
that increase your ability to push further and
better? Foods that not only help you with your
workouts but with performance in sports, and

increased vitality and stamina in the bedroom.
Fortunately these aren’t exotic or expensive
foods but foods that have gained credibility for
many more nutritional reasons.
Top 9 Natural Foods to boost Endurance and
Stamina levels:
Quinoa: Quinoa, is one of the most respected
super foods for its complex nutritional profile and
one that is easily available, affordable and easy
to make. It contains both high levels of protein
and carbohydrates and all nine essential amino
acids, which are critical to the functioning of the
human body. Used by the ancient Inca warriors
to increase stamina and endurance, this complex
grain can be easily cooked up as a delicious
breakfast or meal.
Beetroot: Nitrate rich beetroots trigger the
release of nitric oxide to regulate blood flow, and
reduces the amount of oxygen required to
exercise. Nitric oxide facilitates vascodilation
(blood vessel widening), muscle contractility,
glucose and calcium homeostasis and
mitochondrial respiration. All of this boils down to
a spike in performance, endurance and stamina.
Kale: Aptly called the “plant beef” this leafy green
has more calcium, iron and fatty acids that are
vital for boosting endurance and stamina. Used
by athletes Kale has vitamins A, C and B6 that
also boost your sexual endurance and pleasure

as well. So if you train hard then getting kale into
your diet is vital.
Bananas: If there is one food that’s a favorite of
athletes at track races, sports meets or any
endurance runs, it is the humble banana. Packed
with complex carbs and potassium, which
minimizes cramping and helps the cardiovascular
system function better, bananas can boost your
energy before a long run, bike ride, or swim or
any activity that pushes your body to its limits
and beyond.
Chia Seeds: One of nature’s best plant-based
sources of complete protein, chia seeds work to
raise your energy levels immediately upon
consumption. Add to smoothies, cereals or in
your sandwiches to boost up your stamina levels
to maximize your exercise routine.
Spinach: Like Popeye when you need that extra
something to go the distance, pop open the
spinach can and have a go. It has loads of iron
which is a crucial nutrient for endurance athletes
because a deficiency leads to fatigue. Like
beetroots, it is rich in nitrates and acts directly on
the cells’ energy factories, called mitochondria,
releasing instant short term energy for breaking
your thresholds and improving stamina.
Pomegranates: High in the polyphenols that cut
muscle soreness and inflammation by up to
10%. Also some studies have shown that
pomegranate juice increases the testosterone
levels, which in turn increases nitrogen retention

and synthesis of protein in skeletal muscle.
Providing that you meet your dietary
requirements an increase in testosterone will
help boost stamina and endurance.
Peanut Butter: A favorite pre-workout meal it
helps release extra dopamine to improve your
mental focus. It is also a rich source of protein,
that helps sore muscles and tissues heal quickly
improving your recovery times and endurance.
Pickle Juice: The pickle juice replenishes the
electrolyte and essential salt losses during
strenuous activity and perspiration. The
electrolytes in the pickle juice come from the
cucumber (gherkins), the salt, and the
fermentation process because the pickle also has
other minerals such as magnesium and
potassium. Also it hydrates and avoids muscle
cramping.
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