TIPS TO IMPROVE THE FOOD OF STAMINA

If you are active and exercise regularly, it is definitely a strong stamina must be maintained. Not with energy drinks or sports drinks, but with the right foods. People who are active in sports not only need food that gives energy but also makes the stomach feel full all day. Here comes the food and nutrients needed to increase stamina, as quoted from Idiva.

1. Essential Nutrients
Nutritionist Smruti Gokhale said there are four nutrients that are necessary to increase energy and stamina. These four nutrients are complex carbohydrates, Vitamin C, protein and iron. Any foods that are rich in these nutrients fourth? Click next to find out.

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2. Oatmeal
Oatmeal is a carbohydrate that does not have a lot of processing and the body slowly digested. Therefore, you will feel full longer than eating white rice, noodles or bread. In addition, oatmeal and brown rice as well as other types of complex carbohydrates also keep blood sugar levels remain stable and optimal.






3. Nuts

Legumes such as peas, soybeans, kidney beans, chickpeas and beans are rich in minerals and iron helps the body produce red blood cells. These cells function to deliver oxygen to the muscles when you exercise and helps build stamina.








4. Coffee
Coffee has long been recognized as a provider of instant energy for the body. Caffeinated beverages also helps fight fatigue as well as trigger the central nervous system that makes you energetic and active throughout the day. Choose black coffee without sugar, in addition to increasing stamina is also useful as a fat burner while exercising.






5. Greens

Green leafy vegetables such as spinach, mustard greens, Kai-lan, pok choy or lettuce fortified with a micronutrient essential to build stamina and also increase the number of red blood cells. Besides green vegetables are also high in fiber and long digested, helps the body maintain blood sugar levels.







6. Banana

Banana is one good source of energy consumed most appropriate and a few hours before exercise. In addition to healthy carbohydrates, bananas are also triggers the release of dopamine - the chemical that makes you more focus and concentration.





7. Peanut butter


Peanuts contain Omega-3 fatty acids that help reduce pain, improve heart health and brain function. Therefore, peanut butter is also great for increasing stamina. Calorie high but may take longer to digest so that any release of energy takes place slowly. Eat peanut butter on whole wheat.





8. Meat, Fish & Chicken No Fat
Protein is essential for growth and development of the body, as well as the formation and repair muscle. In addition, the meat takes longer to digest so you feel full and keep fresh all day activity.







9. Red wine
Red wine contains resveratol which works to increase energy. It also contains less sugar that gives you instant energy to build up stamina.









10. Bit juice
Consuming a glass of beetroot juice before a workout will make your body active for several hours without feeling tired. The reason, bits of fruit rich in vitamins A and C that help increase stamina and reduce fatigue