As a sports nutritionist with over a decade of experience in advising athletes on optimal dietary practices, I've seen firsthand the impact that the right foods can have on stamina and performance, particularly for endurance sports like running. When it comes to increasing stamina for running, it's not just about consuming the right nutrients, but also about timing your meals and snacks to ensure that you have a steady supply of energy throughout your workout.

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Protein is a critical component for muscle repair and growth, which is essential for runners.
Egg whites are an excellent source of high-quality protein that is easily digestible.
Lean meats like chicken, turkey, and fish are also great options. These foods not only provide protein but are also rich in essential amino acids that are the building blocks of muscle tissue.

Vitamins play a vital role in converting the food you eat into energy.
B-vitamins, in particular, are important for energy metabolism. Foods like whole grains, legumes, and green leafy vegetables are rich in B-vitamins. Vitamin C, found in citrus fruits and bell peppers, is a powerful antioxidant that can help reduce muscle damage and inflammation.

Iron is a key mineral for runners as it helps transport oxygen to your muscles. Foods high in iron include red meat, poultry, fish, and fortified cereals. However, it's important to balance iron intake with a good source of vitamin C to enhance absorption.

Calcium is often associated with bone health, but it also plays a role in muscle function. Dairy products like milk and cheese are good sources of calcium, as are leafy green vegetables and soy products.

Essential fats are crucial for energy and overall health. Fats found in avocados, nuts, and seeds are not only a good source of energy but also provide essential fatty acids that help reduce inflammation and support heart health.

Fibre is important for maintaining a healthy digestive system and can provide sustained energy. Foods high in fibre include fruits, vegetables, whole grains, and legumes.

Hydration is perhaps the most critical aspect of running nutrition. Dehydration can lead to fatigue and a significant decrease in performance. It's important to drink plenty of water before, during, and after your run. Sports drinks can also be beneficial during long runs as they provide electrolytes and a quick source of carbohydrates.

In terms of meal frequency, it's generally recommended to have six meals throughout the day - three main meals and three snacks. This approach helps to maintain a steady blood sugar level and provides a consistent source of energy. Snacks should be a mix of carbohydrates for quick energy and proteins for sustained energy.

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Eat a diet full of protein, vitamins, iron, calcium, essential fats and fibre. - Don't skip meals; rather have 6 meals - three mains and three snacks. Include eggs (whites), lean meats, fish, green leafy veggies, milk, soy,fruits, cereals, nuts and seeds in your regular dietary intake. - Water, water, water.Aug 18, 2017read more >>