I cannot emphasize enough the importance of drinks and food for endurance especially for people who do rigorous work all day or athletes and people who hit the gym. Endurance is simply the ability to keep going… It can be very frustrating not to be able to go through the targets you have set for yourself, whether at work or in the gym. You might be asking yourself why do I have no stamina? Is there an easy way to increase one’s ability to sustain prolonged physical and mental activities?

Yes! Keep reading as Love is All Colors tells you all about the right strength food to take to increase your endurance.

What to eat to increase stamina for running and other rigorous activities

Experiencing the loss of stamina in the middle of performing a certain task is just like driving a car that suddenly runs out of gas. No one likes such an experience especially when there are goals and targets to be met. Fortunately, some power foods have nutrients that can boost or prolong one’s energy and help the body withstand the never-ending challenges of life.

Here are those that will increase your body tolerance and help you not compromise on your daily goals and targets set.  Scroll on…


Banana is one of the snacks that I’d like to put first on the list of food for endurance simply because it is considered as the best pre-workout and post-workout snack. Rich in potassium, fiber, vitamin B6 and complex carbohydrates, bananas are infamous for their energy-boosting powers. They also help re-stock the body with electrolytes lost after any sort of physical activity.

Besides its energy-boosting powers, snacking on a banana increases the release of the feel-good hormone – dopamine. That will make whatever it is you are doing seem less strenuous.


Eggs are one of the best sources of protein in the world. In case you didn’t know, proteins are essential for the growth and repair of muscle and body tissues as well as building stamina. Besides helping to burn calories, they also give one the feeling of being full. Rich in 9 essential amino acids, it is believed that an egg a day keeps fatigue away.

Peanut Butter

This is another super snack that deals with the loss of stamina. It is a great reservoir of energy-packed with heart-healthy fats and proteins. When taken together with complex carbs, peanut butter is one strength food that can keep hunger at bay and inject stamina in one’s body in a second. It instantly regulates blood sugar! So if you wondering how to increase running stamina by food PB is what we call a power snack?

Brown Rice

If you wondering what to eat to increase stamina for running, then you need to increase your intake of complex carbs for better results. Brown rice is one of the complex carbs rich in fiber and Vitamin B complex. The good thing with complex carbs is that they gradually inject energy into the blood, ensuring optimum energy levels all day through. The belly feels fuller for longer, hence providing sustained energy levels to get you through the day.


Why do I have no stamina? Why do I have chronic fatigue and poor memory? Have you ever stopped to consider that maybe it’s because your body lacks Omega 3 fatty acids primarily found in fish? These fatty acids – EPA and DHA are vital for the body and brain to function at their prime. They are higher in fish like salmon and tuna. They are also rich in Vitamin D and proteins. Simply taking 100g fish gives you about 50% of the proteins that the body of an average adult requires.


Oatmeal is a whole grain that is high in soluble fiber content, complex carbohydrates proteins. It made it on our list of food for endurance because it has a low glycemic index. This means it is slowly injected into the bloodstream hence ensuring there is a steady stream of sustained energy needed by runners.

Stamina drinks for endurance


Before we even start talking about juicing for energy and stamina, let’s just start with the basics. Hydration is vital to fully stimulate endurance. It helps muscles function properly during any physical activities hence strengthening endurance levels.

Its recommended that you take plenty of water (at least 8 glasses daily) and increase your fluid intake depending on your activities. You might have to take more than just water (fruit juices, watermelon) if you engage in regular intense endurance exercises.


These days, you don’t have to solely rely on dairy for milk. There are different types to choose from – soy, almond, rice, and even hemp. So if you are wondering how to increase running stamina by food, good old fashioned milk still comes first.

Milk has carbs and proteins making it one of the ultimate stamina drinks for post-exercise muscle recovery, especially for endurance athletes. Consuming carbs and proteins together repairs muscle tissues at a quicker rate than if consumed the two are consumed separately.

Cherry juice

Juicing for energy and stamina? Try cherries. Rich in antioxidants, cherries offer health as well as performance and muscle recovery benefits for athletes. According to research, athletes who drank cherry juice twice a day for a week showed less muscle pain after running long-distance. They reduce inflammation.

Coconut Water

Coconut water is a natural electrolyte-rich drink that has the perfect balance of sodium or sugar. That said though, if you are a person that loves to hit the gym hard, you will still need more of that sodium. Add a dash of sea salt, lime, and natural sweetener.


Whether we like it or not we need muscular strength and endurance for our bodies to be able to perform day-to-day activities optimally. The above list of drinks and food for endurance is not exhaustive.

If you are looking for more alternative healthy foods to boost your stamina, always choose those rich in good complex carbohydrates, fiber, lean protein, healthy fats, and antioxidants. Besides supplying you with a steady stream of energy they will also protect and repair your muscles from injury when you push your body beyond its usual limits.

Snacking is one of the things that can help alleviate fatigue. All you need to do is to snack on the right foods. So the next time you are about to hit the gym, instead of gorging on some chips which tend to make someone much lazier, pick a banana or other snacks that are high on energy and packed with nutrients.

In case you missed it, read this article about how exercise and sex are connected.