How to Increase Stamina Naturally: Diet and Fitness Tips

Stamina is the energy and strength you possess, which allows you to endure long periods of mental and physical toil. As you lead a busy life, increasing your stamina comes with several benefits.

For starters, it is common to feel fatigued after a long day at work or in the gym. When you learn how to increase your stamina, it brings down the exhaustion levels. When you are focusing on getting fit, higher levels of stamina will allow you to go harder. If you can increase the number of reps for each exercise, it won’t be long before you reach your fitness goals.

Table of Contents

  • How to increase stamina
  • Exercises to increase stamina
  • Foods to eat
  • Foods to avoid
  • Summary
  • Frequently Asked Questions

How to increase stamina

As you are aware of the benefits of having excellent stamina, the question is how you can improve it. Are there techniques available which you can follow which will help you in this area?

There are several natural ways, well known for increasing your stamina. One way is to eat the right food, which gives your body all the energy it needs. Rather than having one or two huge meals, you should break it down into small ones. Also, you should make sure you consume nutritious snacks between them, which will help you last through the day.

If you are looking for long term techniques on how to increase stamina, exercise is the way to go. By focusing on activities which work on your lungs and heart, your body will become efficient in supplying oxygen. The benefit is that your stamina will start to increase. While the changes are gradual, they will make a huge difference in the long run.

Although one of the keys on how to increase stamina is to remain active, you should remember to rest. When you get a good night’s worth of sleep, you will have higher levels of energy, improving your vigour.

Also, you need to make sure you don’t smoke as it is detrimental to your stamina.

Exercises to increase stamina

Exercise is one of the solutions to the question – how to increase stamina. Before you start, it is crucial to know how much physical activity you need for improving your energy levels. As an adult, you need to get at least 2 ½ hours or 150 minutes of exercise every week.

You can break this down into bite-size pieces – thirty minutes of physical activities for five days every week. Also, focus on performing these exercises for longer, before increasing their intensity.

1. Bench press

Strength training is crucial when it comes to increasing stamina. Not only does it increase the mass of your muscles, but it also improves your endurance. You need to perform lifting with high-intensity so that your energy levels continue to rise over time.

Bench press

Bench press is an excellent workout for your whole body. You need to head to the gym to perform this activity. Lie down on the bench and make sure your eyes are below the bar. Squeeze your shoulder blades, while lifting your chest. The next step is to hold the bar, at a width which keeps your arms straight. Ensure your thumbs are around the bar, for a proper grip. It should be within the heel of your palm, as this area gives excellent support. After taking a huge breath, remove the bar from the rack, while keeping your arms straight. Bring it down to the mid-chest, while keeping the elbows at 75°. Hold your breath for at least a second, before raising it above the shoulders. Once the bar is on top, lock the elbows and breathe. Do five reps of this exercise every week for best results.

2. Cycling

Cycling is a great activity if you are looking for exercises to increase your stamina. As it is a cardio workout, you will improve your endurance in the long run. The trick is to go at the same pace for long-distance, as it has a positive impact on your stamina.

Cycling can help increase stamina

If you are going to be doing this in the gym, then make sure your back is straight. While squeezing your shoulder blades, go slow for at least five minutes, before increasing your speed gradually.

3. Jumping jacks

If the question is – how to increase stamina at home, jumping jacks is the answer. It is a simple total body cardio workout, which works your muscles, lungs, and heart. Stand straight, with the arms beside you, while keeping the legs together.

Jump and spread the legs at a distance which is equal to the width of your shoulders. At the same time, stretch the arms till it goes over your head. Jump again and return to the starting position. Do at least ten reps of this exercise in every set (two sets minimum).

4. Push-ups

Although it is a simple exercise, it is excellent when it comes to increasing stamina. You need to lie down on the floor and lift your body until your arms become straight. While you are on the ground, make sure the palms are close to the chest.

As you rise, the arms should be at a distance greater than the width of your shoulders. Go down, till your elbows are 90° or the chest touches the floor. Return to the starting position, which completes one rep. You need to do a minimum of 10 reps each in two sets at least three times a week.

5. Stair climb

Climb up the stairs more

If you are thinking about how to increase running stamina, climbing stairs is the best exercise. Not only does it improve your power and strength, but it also focuses on your endurance. Wondered why you are out of breath faster when you have to climb up a hill? Unlike a flat surface, an inclined one increases your heart rate. As a result, you have to take greater amounts of oxygen. Make sure you cover at least four flights of stairs (up and down) for six days every week.

6. Swimming

How to increase stamina for exercise is one question everyone asks their trainer. The answer is simple – swim every day, so that your endurance improves. Do this activity for a minimum of 20 minutes to experience all the benefits it offers.

Once you make it a habit, your body will receive more oxygen, as it works out your lungs. As you become a master of this activity, you can increase the duration.

Foods to eat

In the topic of how to increase stamina by food, add the following options to your meals:

1. Bananas

Nutrients in banana help improve one's stamina

When it comes to improving your stamina, you need to snack on the right types of food. Bananas are always an excellent option, as they provide high amounts of energy. Every serving will give you the following nutrients – vitamin B6, potassium, carbohydrates, fiber, fats, and protein. Make sure you snack on this before you do the above exercises.

2. Brown rice

If you have the habit of eating white rice, you should make the switch to its brown variant. Due to the lower amounts of processing, you are going to get more nutrients from the food. Complex carbohydrates are the key to better stamina.

It takes longer for your body to break down brown rice, ensuring you have energy throughout the day. With every serving, you will get manganese, protein, fat, fiber, carbohydrates, phosphorous, iron, magnesium, phosphorus, and selenium.

3. Coffee

Are you the type of person who can’t start the day without a cup of coffee? You can continue this habit as you are looking for the answer to how to increase stamina. Due to its high caffeine content, it helps boost your energy.

A cup of coffee everyday can help improve stamina

As it stimulates the brain and your body, you will find it easier to focus. The best part is that if you have a single cup of black coffee, it only contains two calories.

4. Eggs

Eggs are an excellent food to add to your diet, because of the amount of energy it provides. Every serving gives you high amounts of carbohydrates. As a result, you will have ample amounts of energy, which is the answer to how to increase your stamina.

Also, leucine, a type of amino acid, enhances energy production in your body. It increases the rate of fat breakdown, which increases your stamina. Also, eggs are a great source for vitamin B, making it easier for your body to break down food.

5. Fish

Fish is a must, as it is one of the best solutions to increasing stamina. It contains high amounts of omega-3 fatty acids, which are great for your brain and body. Tuna and salmon contain DHA and EPA, two fatty acids, essential for improving your endurance.

Every serving of either of these types of fish will give you vitamin B12 and protein. When you experience fatigue, there will be inflammation in your body. Due to the omega-3 fatty acids, it reduces this issue, allowing you to get back up on your feet faster.

These food types have high amounts of carbohydrates, protein, fibre, and fat. They bring down the amount of energy your body releases. The benefit of this process is that you will observe a significant improvement in your stamina. Also, they provide a variety of nutrients, which are great for your well-being.

Foods to avoid

While touching on the subject of how to increase stamina by food, avoid the following options:

1. Alcohol

Alcohol is a strict no-no if you are looking to improve your stamina levels. These types of beverages are well known for decreasing your endurance during workouts. For the activation and coordination of the muscle fibres, you need your nervous system.

Say no to alcohol

The problem with alcohol is that it slows down this part of your body. You will experience dehydration, which will last through the next day, post the drinking session. If you are going to hit the gym, make sure you don’t consume alcohol.

2. Fried food

Fried food is popular because they are delicious snacks. However, as you are looking for how to increase stamina, you should stay away from them. Your body takes longer to digest fried food due to the high-fat content.

You should never consume them before a workout, as it reduces your stamina. Make sure you avoid it the night before you go to the gym or decide to exercise. The reason is that you tend to feel lethargic after consuming them.

3. Milk

Before you hit the gym, you should give every dairy-based products a pass. The reason is that the sugars present in this food take longer to digest. As a result, you can suffer from indigestion if you aren’t careful. Also, it leaves an unpleasant coating in your mouth, which becomes apparent when you workout.

Drinking milk before a workout can reduce one's stamina levels

That said, milk is a good source of protein and can help improve your overall stamina. It must be avoided only before you hit the gym.


When the goal is how to increase stamina, make sure that you follow the instructions in this guide. The trick is to combine exercise with healthy food options, ensuring you get the best of both worlds.

When it comes to physical activity, make sure you do the exercises regularly. It is crucial that you give your body adequate time to recover, which improves your stamina. Make sure you hydrate yourself, which allows you to push your body for longer periods.

While it is important to rest between each exercise, try to reduce the duration of the downtime. By increasing the level of exertion slowly, you will understand the truth about how to increase stamina.

Remember the journey to increase your stamina naturally, is a marathon, not a 100-metre dash!

Frequently Asked Questions

Q. Which foods can help increase stamina?

A: Ideally, ensure that you consume a combination of carbs and protein. Fruits like banana and apple, along with whole wheat bread, brown rice and whole oats will go a long way in improving your stamina. In addition to these foods, you can also include nuts like almonds, figs, walnuts and peanuts in your diet.Q. How long does it take to increase stamina?

A: The time it takes to increase your stamina may vary based on the consistency of your efforts with respect to diet and exercise. However, you should ideally be able to see improvements in 3 months time.Q. Which juice is good for your stamina?

A: There is no juice in particular that will help improve one’s stamina.Q. How can I get instant energy?

A: Consuming the following foods are some of the ways you can receive instant energy:
1. Banana
2. Black coffee
3. Apples
4. Oats with milk and honey

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