To increase the stamina you need to increase the Vitamin C, Iron and Calcium. Vitamin C helps in absorbing nutrient from food into your body ,Calcium is an important mineral that helps build strong bones in our body. Iron is required by the red blood cells for transporting oxygen throughout the body.

 Dry Fruits

Dry fruits contain concentrated nutrients. When you have dry fruits, you feel full for a long time and the healthy omega-3 fatty acids in them gives you a lot of energy.

Beetroot Juice

Beetroot juice can be called a ‘fatigue killer’. You need to have a glass full of beetroot juice before your workout to extend the duration of physical exercise. Beetroot has Vitamins A and C that build stamina.


If your body is not hydrated, you can never feel energetic. Water removes all the toxin from your body so try and drink as much water as you can.


Banana has a combination of fibre and simple fructose or natural fruit sugars. Having a banana gives you instant energy and increases your stamina in a long run.

Peanut Butter

Peanut butter contain plenty of omega-3 fatty acids that are good fats. They protect your heart, ease pain and also give you energy for a long periods of time as they get digested slowly.


Oatmeal comes under the category of complex carbohydrates. It keeps you full for a long time and continues to give you energy for hours.


Iron is the main source for building stamina. Red blood cells require iron to transport blood efficiently throughout our body, lack of which can cause anaemia thus decreasing your stamina. So make sure you add iron-rich foods such as pumpkin seeds, spinach, quinoa in your list of foods to increase stamina.

Vitamin C

It is a good habit to include food items that are rich in vitamin C because vitamin C improves the immune system which ultimately results in increased stamina. Foods rich in vitamin C are Lemon, Apple, Guava etc


Beans are part of legumes and deficiency of beans can result in fatigue and weakness. Beans contain proteins, carbohydrates and other essential nutrients. They increase stamina by improving the blood circulation that carries all the essential nutrients to various organs.


spinach is a natural powerhouse and thus considered one of the best foods to increases stamina. It contains vitamin A and vitamin C which provide energy and also improve blood circulation. The best way to eat it is without cooking as it loses some essential nutrients when cooked.

Brown Rice

Brown rice is the best source of complex carbohydrates which are digested slowly thus providing you energy throughout the day. Instead of having white rice in your diet, I would suggest you replace it with brown rice and see the results.

Sweet Potatoes

Sweet potatoes are the major source of energy for athletes and help them to keep their energy level at the peak. So don’t forget to add sweet potatoes in your diet if you are really wishing to increase stamina. If you are into the habbit of running and feel like you need more stamina then add this to your list of foods that increase stamina for running.


Coffee or rather caffeine is an instant stimulant. It re-energises your brain and you feel alert after having a cup of steaming coffee. While caffeine in large amounts can be harmful, its regulated use cures migraines and gives stamina.

Green Vegetables

Green leafy vegetables have lots of fibre and they are also rich in Vitamin C. The fibre keeps you full and Vitamin C is an energy boosting nutrient.


Apple are very rich in iron. Iron increases the hemoglobin count of your blood and allows every cell in your body to get re-energised quicker.


Quinoa is considered a power food for athletes. It is one of the healthiest grains available to us. It is the only cereal that has amino acids to strengthen muscles.


Almonds have wealth of Vitamin E and omega-3 fatty acids. These fatty acids are good fats that can be metabolised to give you energy. They do not accumulate in the body.


Soybean is essentially a muscle building nutrient. It creases muscle strength that gives you the stamina to work out for long periods of time or do physical work.


Corn is one of the best forms of carbohydrates that you can have. It gives your body readily available glycogen that can be turned into energy in minutes.