What Should I Eat to Give Me More Energy and Stamina?

food that give energy and stamina

Last updated on May 26th, 2024 at 02:08 pm

As a fitness and nutrition blogger with over 10 years of experience, I often get asked what foods provide the most energy and stamina. Well folks, you came to the right place!

When it comes to getting more oomph in your day, what you eat matters. The right foods can help you power through your workouts, ace that big meeting, keep up with your kids, and so much more! The wrong foods though can leave you feeling sluggish and drained. No thanks!

So let me walk you through the best options to add to your plate when you need some extra fuel in your tank. I won’t bore you with the science-y details, but know that these foods provide key nutrients, protein, healthy carbs, and good fats to nourish your body and muscles.

Complex Carbs Are Your Friends

carbs are your friends

First up, be sure you’re getting enough complex carbohydrates in your diet, like whole grains, beans, lentils, and starchy veggies. Unlike their refined cousins, complex carbs are packed with fiber that stabilizes blood sugar levels. This gives you sustained energy without the dreaded crash later.

Some great picks are oatmeal topped with fruit and nuts, quinoa and veggie bowls, and hearty whole grain salads loaded with chickpeas or black beans. Bonus points for topping with avocado too for some healthy fat! Your muscles will thank you believe me.

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I also cannot stress enough the importance of pre- and post-workout snacks when trying to boost your gym performance or endurance. My personal favorites are bananas with nut butter and whole grain toast with eggs. The quick carbs coupled with protein is the perfect training fuel!

Power Up with Lean Protein

lean protein

Speaking of protein, getting enough of this macronutrient is key for energy levels. Healthy protein sources provide the amino acids your body needs to repair and build muscle. This helps increase strength and efficiency, putting less strain on your body so you can stay active and energized.

Some stellar options include eggs, chicken, fish, Greek yogurt, cottage cheese, and don’t forget your plant-based proteins from lentils, beans, tempeh etc. I recommend aiming for 20-30g of protein per meal. You can easily get this in a salmon filet with quinoa and broccoli for dinner or a breakfast sandwich on sprouted grain, for example.

If you’re dragging, a whey or plant-based protein shake can also give you a quick pick-me-up! I like to blend mine with frozen berries, peanut butter, or spinach for extra nutrition.

Don’t Skimp On The Fats!

don’t skimp on the fats

Now wait just a second before you freak out…I promise not all fats are bad! Healthy unsaturated fats like those found in olive oil, nuts, seeds, avocados and even dark chocolate(!) provide essential fatty acids that reduce inflammation and help turn nutrients into energy.

I’ll take avocado toast with my eggs any day of the week! Some research also suggests that these healthy fats may support brain function. So drizzle that olive oil generously on your salads dear readers and snack on nuts if you’re needing some extra pep during the 3pm lull.

Hydration Is Key


Finally, you absolutely cannot neglect your water intake if stamina is your goal! Even mild dehydration can severely impact performance, concentration, and motivation levels.

Aim to drink at least 64oz of water daily minimum. More if you are exercising regularly. I keep a 40oz water jug on my desk and finish at least 2 fills every day. Flavor with fruit or herbal tea bags if plain water bores you. Electrolyte tablets or sports drinks like Nuun are also fantastic for hydration before or after intense training sessions when you sweat more.

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Well my friends, there you have it…my top diet secrets for boundless energy levels no matter your age or fitness level! Remember—complex carbs, lean protein, healthy fats, and hydration are your best allies. Put those together in delicious combinations built around whole foods and you’ll be unstoppable!

Let me know if you try any of my suggestions or if you have your own energy-boosting meal ideas. As always, I love hearing from you guys! Stay powered up!

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