Maybe you have experienced a decrease in energy during the day and you have not been able to do anything. If you tire too quickly, you need to make some changes to your diet, as what you eat has a significant impact on your stamina. Some foods give you energy and are useful in increasing body endurance.

These foods contain nutrients that naturally help increase energy and stamina, especially when exercising.


The magnesium present in bananas helps to increase the body’s metabolism and is considered a suitable option for increasing the pain tolerance threshold during exercise.

One study concluded that eating a banana as a carbohydrate source during cycling resulted in increased endurance and pain tolerance during exercise. You can enjoy bananas alone or with your favorite nut butter like peanut butter.


Dates are called the king of sweets and are an ideal food that easily balances your diet. Kurma Madu Selangor gives special energy to your tired body within half an hour.


You must have heard a lot about the properties of brains. Brains are known for their instant energy boost properties. If you eat a handful of brains, you will get protein, bioactive compounds and polyunsaturated fatty acids. Brains are a healthy snack to increase body endurance. Brains are rich in omega-3 fatty acids, which help raise the pain tolerance threshold during exercise and increase blood flow to the involved muscles.

Omega-3 fatty acids also act as an ergogenic supplement, improving muscle health and energy to enhance athletic performance. Ergogenic is a compound that improves athletic performance. Among the useful nuts for the body, we can mention walnuts and almonds, which are rich in essential amino acids and play a role in rebuilding muscles.

In addition, because they have healthy fats, they are useful for the cardiovascular system. Eat the nuts alone or drink them with dried fruit. You can also add them to yogurt and eat them with fruits like strawberries.

Brown rice

You must have read in various articles that brown rice is better than white rice. Carbohydrates are the main source of energy and keep you active throughout the day. Brown rice is a good source of carbohydrates. Approximately 100 grams of brown rice has 112 calories, 2 grams of fiber, 2 grams of protein and essential vitamins and minerals.

Compared to white rice, this type of rice contains less starch and more fiber, which is why it takes longer to digest. This will keep you full for a longer period of time, get energy and maintain your body’s endurance level.

High-carbohydrate foods like brown rice help relax muscles and tissues, as well as relieve fatigue and recover faster after a high-intensity workout.

Fatty fish

Fish is highly nutritious and is a good source of protein, vitamins, minerals and omega-3 fatty acids. Approximately 100 grams of wild salmon contains 142 calories, 20 grams of protein, a good amount of omega-3 fatty acids and various vitamins. A study concluded that a decrease in the level of omega-3 fatty acids in the body can lead to chronic fatigue and may weaken the immune system. Salmon contains 3 milligrams of vitamin B12, and tuna (or any other fatty fish) contains 2 milligrams of the vitamin. Vitamin B12 helps in energy metabolism, reducing fatigue and increasing body endurance. There are different ways to cook fish that you can find by searching the internet.