How to Increase Stamina Naturally: Diet and Fitness Tips

Dr. Priyanka Marakini

July 22, 2022

Stamina is the energy and strength you possess. It allows you to endure long periods of the mental and physical toll. How to increase stamina? It is a question many people ask whether they are an athlete or a non–athlete.

The key point in answering the question is an amalgamation of diet, exercise and a healthy lifestyle.

For starters, it is common to feel fatigued after a long day at work or in the gym. If you know the simple ways to increase your stamina, you can decrease exhaustion. Higher stamina levels will allow you to go harder if your focus is to get fit. It will help you increase the number of reps for each exercise. And it won’t be long before you reach your fitness goals.

Table of Contents

Simple Ways to Increase Stamina

You are already aware of the benefits of having excellent stamina. Now, the question is how you can improve it? Are there techniques you can follow which will help you do it?

It is not that difficult. You can make some changes in your daily life which will help you increase 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, break it down into small ones. Also, ensure that you consume nutritious snacks between meals. It will help you last through the day.

If you are looking for long term techniques to increase stamina, exercise is the way to go. You can make your body improve oxygen supply by focusing on activities that work on your lungs and heart. The benefit is that your stamina will start to increase. While the changes are gradual, they will make a massive difference in the long run.

Although one key to increasing stamina is staying active, you should also remember to rest. When you get a good night’s sleep, you will have higher energy levels. It will improve your vigour. You also need to refrain from smoking or consuming alcohol regularly. It is detrimental to your health and affects your stamina.

Exercises to Increase Stamina

One of the best ways to increase your stamina is to indulge in exercise and physical activities. However, before you start, you should know how much physical activity you need for improving your energy levels. As an adult, you need to get at least 2½ hours (150 minutes) of exercise every week.

You can break this down into short bouts of activity called ‘snacktivity’– thirty minutes of physical activities for five days every week. You should 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 your muscle mass, but it also improves endurance. You need to lift your weights with high intensity so that your energy levels continue to rise over time.

The bench press is an excellent workout for your whole body. You need to head to the gym to perform this activity.

Bench Press: The Right Way

  • Lie down on the bench and ensure 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 that keeps your arms straight. Next, ensure your thumbs are around the bar for a proper grip. It should be within the heel of your palm. It gives excellent support. 
  • Take a huge breath, remove the bar from the rack while keeping your arms straight. 
  • Bring it down to 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

If you are looking for exercises to increase your stamina, cycling is excellent. 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. It has a positive impact on your stamina.

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

3. Jumping Jacks

Jumping Jack is the best exercise to increase stamina at home. It is a simple full-body cardio workout that 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 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 to increase stamina. You can do it at home, in the gym or in the garden.

  • You need to lie down on the floor and lift your body until your arms become straight. 
  • While on the ground, make sure the palms are close to the chest.
  • As you rise, the arms should be at a distance more significant than the width of your shoulders. 
  • Go down till your elbows are 90° or your 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

If you are thinking about increasing running stamina, climbing stairs is the best exercise. Not only does it improve your power and strength, but it also focuses on your endurance.

Are you wondering 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 more significant 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 reap 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.

7. High-intensity Interval Training or HIIT

HIIT is a versatile exercise method and can fit into any workout routine. It can be cardio, weight lifting, free-hand exercises etc. It’s a proven method for increasing stamina as it helps increase the energy pool in our body, which helps increase stamina.

The way to do a HIIT workout is:

  • First, do an exercise for 20 seconds.
  • Then, do another set of exercises for 20 seconds.
  • Rest for 20 seconds.

If you repeat this procedure for 30–40 minutes 3-4 times a week, the stamina will increase drastically.

Point to Remember

If you repeat the same kind of exercise every day for weeks, your stamina will not increase. Therefore, you need to bring changes in your exercise routine and the types of activities. In addition, the duration also needs to grow slowly and gradually for optimum stamina gain. For example, given below is a 5-day work-out routine:

  • Aerobic exercises with HIIT
  • Weight lifting
  • Cycling with HIIT (fast cycling for a min and then slow for 2 minutes)
  • Aerobic exercises with HIIT
  • Weight lifting

Keep two days of the week to rest and repair your muscles.

Best Foods to Increase Stamina

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

1. Bananas

When it comes to improving your stamina, you need to snack only on suitable foods.

Bananas are always an excellent option, as they provide high amounts of energy. In addition, every serving will give you nutrients like vitamin B6, potassium, carbohydrates, fibre, 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 switch to its brown variant. Due to the lower amounts of processing, you will get more nutrients from the food.

In addition, 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.

You will get manganese, protein, fat, fibre, carbohydrates, iron, magnesium, phosphorus, and selenium with every serving. 

3. Coffee

Are you someone who can’t start the day without a cup of coffee? Then, you can continue the habit if you are looking to increase your stamina. Owing to its high caffeine content, coffee helps boost your energy.

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

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.

A cup of coffee everyday can help improve stamina

4. Eggs and Chicken

Eggs are an excellent food to add to your diet because of the amount of energy they provide. Every serving gives you high amounts of carbohydrates. As a result, you will have ample amounts of energy, which will help 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. Eggs are also a great source of vitamin B, making it easier for your body to break down food.

Chicken is a source of white meat, which is widely available everywhere. It is abundant in protein. In addition, it has a versatile nature, and you can incorporate it into a variety of foods. The protein from chicken is biologically active and digests quickly in the human body.

5. Fish

Adding fish to your diet is a must, as it is one of the best foods to increase stamina. It contains high amounts of omega-3 fatty acids, vital for your brain and body. In addition, 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. The omega-3 fatty acids reduce this issue, allowing you to get back up on your feet faster.

These food types have high amounts of carbohydrates, protein, fibre, and fat. As a result, 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 to Increase Stamina

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 look to improve your stamina levels. Alcoholic beverages are well known for decreasing your endurance during workouts. For the activation and coordination of the muscle fibres, you need your nervous system.

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, ensure you don’t consume alcohol.

Say no to alcohol

2. Fried food

Fried foods are popular because they are delicious. However, if you want to increase stamina, you should stay away from it. Your body takes longer to digest fried foods due to their high-fat content. Hence, you should never consume them before a workout.

Make sure you avoid having fried foods 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 product a pass. The reason is that the sugar present in this food takes 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 work out.

That said, milk is a good source of protein and can help improve your overall stamina. However, you should avoid milk only before you hit the gym.

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

Vital Elements to Increase Stamina


Hydration is a crucial element when you are trying to increase stamina. Proper water intake is vital for every individual to function smoothly. Post-workout water consumption should be adequate and regular. It is very beneficial for increasing stamina.


Repair and rest are essential after every exercise routine or workout. The wear and tear of muscles happens when we work out. For our muscles to have strength, we need proper sleep. It helps repair the muscles and make them function smoothly.


When the goal is 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. However, you must give your body adequate time to recover. In addition, make sure you hydrate yourself, which allows you to push your body for more extended 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 tricks and techniques to increase your stamina.

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

Frequently Asked Questions (FAQs)

Q1. 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.

Q2. 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 concerning diet and exercise. However, you should ideally see improvements in 3 months.

Q3. Which juice is good for your stamina?

A: Beetroot juice, Melon Papaya Juice, Kale and Apple Juice are some of the juices that are known to increase stamina. 

Q4. How can I get instant energy?

A: Consuming the following foods are some of the ways you can receive instant energy:

  • Banana
  • Black coffee
  • Apples
  • Oats with milk and honey

Q5. How can I increase my stamina naturally?

A: Regular exercise routine, proper diet, sleep and water intake can help in increasing stamina naturally.

Q6. Which food is high in stamina?

A: There is no food high in stamina. However, protein-rich foods help increase muscle mass which in turn help to increase muscle strength and stamina.

Q7.  What causes poor stamina?

A: Improper diet, faulty or no exercise routine cause poor stamina.

Q8. Which fruit is best for stamina?

A: After a workout, a banana gives good energy and essential vitamins and minerals.

Q9. What foods decrease stamina?

A: Fried and fatty foods decrease stamina.

Q10. What food gives immediate energy?

A: Fruits give instant energy and are from a natural source.

Q11. What is the best vitamin for stamina?

A: Vitamin B complex is essential for stamina building.

Q12. What exercises increase stamina?

A: A combination of different types of exercise, with an increase in duration day by day, help in increasing stamina.

About the Author

The holder of a Bachelor’s Degree in Naturopathy and Yogic Sciences, Dr. Priyanka has more than 7 years of experience in the field of health and wellness. Currently serving as a Sr. Nutritionist at HealthifyMe, she specializes in Weight Management, Lifestyle Modifications, and PCOS, Diabetes, and Cholesterol Management. In addition to being a Nutritionist, Dr. Priyanka is also a Fitness Enthusiast and a certified Zumba instructor. A strong believer in eating healthy, she is certain that the right kind of motivation can help an individual work wonders in their lives.

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