How To Boost Endurance In Athletes: 10 Superfoods

There exists a wide array of diets, right from the crazy high protein ones to the carbohydrate stuffing ones. There is not thumb rule when it comes to fuelling up your endurance. It is not just what you eat the day before your performance. There are certain foods that should be inevitable elements of your daily food. Along with generous inclusion of nutrient-dense fruits and veggies, your meals should contain carbohydrates, lean proteins, and fats in the right proportion to give you the much wanted endurance levels.

1. Oatmeal


Soluble fiber contributes to the goodness of this whole complex carbohydrate. The low glycemic index and admirable levels of protein enable oatmeal to enact the role of sustained energy releaser, which is the key requirement for athletes. This good carbohydrate contains various minerals, vitamin B, and antioxidants that help in maintaining the levels of cholesterol.

[ Read: How To Use Oatmeal ]

2. Chia Seeds

Chia Seeds

These are good sources of Omega 3 fatty acids that give the power and endurance essential to complete a tedious trek or run. These essential fatty acids also help in faster post performance recovery, lowers the incidences of muscular soreness, promotes fat metabolism, and delays muscle loss.

3. Quinoa


Quinoa is one of the most essential foods in an athlete’s kitchen. It is packed generously with a wide array of minerals like phosphorous, magnesium, zinc, iron, manganese, and copper. It is also the storehouse of various powerful enzymes, the 9 essential amino acids, fiber, and antioxidants. One cup of this ancient super grain yields about 9 grams of protein. These nutrients help in the faster repair and growth of muscular tissues. Plus, it contains iron, which gives the body the energy required to sustain a tough workout session.

4. Milk


This is our good old milk, packed with proteins and calcium. A great pre and post workout drink, it is one of the most versatile liquids you could use in countless ways. Add it to your oatmeal or blend it with chia seeds. Blend it with bananas and walnuts and you are in for a super endurance meal.

5. Walnuts


Walnuts are good for your cholesterol levels and weight. It also contains Omega 3 fatty acids which help in easing the inflammation experienced by the muscles. Plus, it contains antioxidant vitamins like A and E as well as fiber and protein. So munch them or blend them with milk for showcasing your peak performance.

[ Read: How Walnuts Can Boost Fertility ]

6. Spinach

spinach juice

Spinach is well-known for its muscle building benefits, but it is a super food for boosting your nedurance also. It is packed with a huge dose of iron, almost 200% of what you can find in other leafy green veggies. Spinach boosts energy metabolism and transportation of oxygen. It helps in maintaining the pH balance. It also contains vitamin K and boosts the levels of nitrates that helps in boosting performance.

[ Read: How Can Spinach Juice Benefits Your Health ]

7. Bananas


Packed generously with vitamin B6 and potassium, bananas keep you full for a longer time. It helps in regulating the digestion and blood sugar levels. It also helps in replenishing the lost electrolytes after a strenuous activity. Vitamin B6, present in this yellow skinned fruit, has powerful anti-inflammatory properties that boosts the performance of your heart and thwarts of cardiovascular issues.

[ Read: How Red Banana Benefits To Our Health ]

8. Cherries


Cherries are packed with a wide array of powerful antioxidants that help in warding off and preventing the inflammation athletes incur during training and performance. Regular inclusion of cherry juice, free from sugar, could help in faster post-workout recovery, improve training potential, and aid in better performance.

9. Himalayan Sea Salt

Himalayan Sea Salt

Himalayan sea salt in wooden spoon.

Arduous performance quite often lead to loss of minerals and electrolytes in heavy doses. Inclusion of Himalayan salt in your smoothies and milkshakes could help in replenishing these lost nutrients, thereby helping you perform better. However, make sure that you are not overusing the same to avoid excessive sodium intake.

[ Read: How Consuming Too Much Salt Is Killing You ]

10. Raisins


Raisins in a wooden spoon

Raisins are one of the most underestimated super foods when it comes to endurance. Loaded with magnesium and potassium, they golden dried fruits are also good sources of calcium and boron, two minerals essential for stronger bones. The fiber present in these dried fruits also help in promoting digestion. It also contains iron which is essential for boosting endurance and energy levels.

So try these super foods as part of your healthy diet and boost your endurance levels for better performance.