Are you tired of feeling exhausted halfway through your day? Do you find yourself struggling to keep up with physical activities or feeling drained before noon? You’re not alone in this battle against fatigue and low energy. Millions of people worldwide are quietly suffering from the same issue that could be robbing you of your potential and joy.
The Hidden Energy Crisis That’s Destroying Your Life
Picture this: It’s 2 PM on a Tuesday, and you’re already feeling like you’ve run a marathon—even though all you did was handle some work tasks and climb a flight of stairs. Your energy tank feels completely empty, your motivation has vanished, and the thought of doing anything physical makes you want to crawl back into bed.
Here’s the brutal truth: Your low stamina isn’t just about being “out of shape.” It’s a complex issue that affects every aspect of your life, from your career performance to your relationships, and even your long-term health prospects.
The Problem: Your Body is Running on Empty
You wake up tired, drag yourself through the day, and collapse exhausted at night, only to repeat this cycle endlessly. This isn’t just fatigue—it’s your body’s cry for help. Your stamina and endurance are the foundation of everything you do, yet most people never address the root causes of their energy depletion.
Stamina is your ability to sustain prolonged physical or mental effort [1]. It’s the strength and energy that allows you to keep pushing yourself through challenges for extended periods, even when discomfort sets in. Endurance, while closely related, focuses on your capacity to maintain lower-intensity activities for longer durations [2].
When these crucial components are compromised, every aspect of your life suffers:
- Your career suffers when you can’t maintain focus or energy throughout the workday
- Your relationships strain when you’re too tired to be present and engaged
- Your health deteriorates as you become more sedentary and less active
- Your dreams remain unfulfilled because you lack the energy to pursue them
The Modern Lifestyle Trap
Today’s fast-paced world has created the perfect storm for stamina depletion. We’re eating processed foods that provide quick energy spikes followed by devastating crashes. We’re sitting for hours, weakening our cardiovascular systems. We’re stressed beyond measure, constantly burning through our energy reserves without proper recovery [3].
Consider these alarming statistics:
- The average person sits for 9-10 hours per day, leading to decreased cardiovascular fitness [4]
- 76% of people report feeling tired at work, with poor stamina being a leading cause [5]
- Only 23% of adults get the recommended amount of physical activity needed to maintain adequate stamina [6]
The Agitation: What’s Really at Stake When Your Stamina Fails – Effective support
Your Dreams Are Slipping Away Every Day
That hiking trip you’ve been planning? Those weekend adventures with friends? The active lifestyle you promised yourself you’d start “someday”? They’re all slipping through your fingers because your body simply can’t keep up with your ambitions.
Every day you delay addressing your stamina issues is another day you’re not living your full potential. While others are conquering mountains—literal or metaphorical—you’re stuck on the sidelines, watching life pass you by.
Your Health is Deteriorating Faster Than You Think
Low stamina isn’t just inconvenient; it’s dangerous. Research shows that people with poor cardiovascular endurance have a significantly higher risk of chronic diseases and mortality [7]. Your VO₂ max—the amount of oxygen your body can use during exercise—is one of the strongest predictors of longevity and health span [8].
Think about this: Every time you choose the elevator over the stairs because you’re “too tired,” your cardiovascular system weakens a little more. Every time you skip physical activities because you lack the energy, your muscle mass decreases, your bone density drops, and your metabolic health suffers.
Your Mental Performance is Crashing
The connection between physical stamina and mental performance is undeniable. When your body lacks endurance, your brain suffers too. Studies show that people with higher cardiovascular fitness demonstrate better cognitive function, improved memory, and enhanced decision-making abilities [9].
Your lack of stamina is literally making you less intelligent and less capable of handling the mental demands of modern life. Brain fog, poor concentration, and mental fatigue are all symptoms of insufficient physical stamina.
You’re Becoming Invisible in Your Own Life
Perhaps the most heartbreaking consequence of low stamina is how it makes you fade into the background of your own life. You start saying “no” to opportunities, avoiding challenges, and settling for a smaller existence because you simply don’t have the energy to show up fully.
You’re becoming a spectator in your own life story instead of the hero you were meant to be.
The Financial Cost is Staggering
Low stamina doesn’t just cost you emotionally and physically—it hits your wallet hard too. Consider the hidden financial costs:
- Medical expenses from preventable health conditions linked to poor fitness
- Lost productivity at work due to fatigue and low energy
- Missed opportunities for career advancement because you can’t maintain high performance
- Expensive quick fixes like energy drinks, supplements, and medical treatments that only mask the symptoms
Research suggests that employees with low fitness levels cost companies an average of $3,000 more per year in healthcare costs and lost productivity [10].
The Solution: Your Complete Stamina & Endurance Transformation Guide
The good news? You have more control over your stamina and endurance than you might think. With the right approach, you can dramatically increase your energy levels, build lasting endurance, and reclaim the vibrant, energetic life you deserve.
Understanding the Science of Stamina Building
Before diving into specific strategies, it’s crucial to understand how stamina actually works. Your body’s ability to sustain effort depends on several interconnected systems:
1. Cardiovascular System: Your heart’s ability to pump oxygen-rich blood efficiently to working muscles.
2. Respiratory System: Your lungs’ capacity to take in and utilize oxygen effectively.
3. Muscular System: Your muscles’ ability to contract repeatedly without fatigue.
4. Metabolic System: Your body’s efficiency at converting fuel (food) into usable energy.
5. Neural System: Your nervous system’s ability to coordinate and sustain muscle contractions.
Improving stamina requires addressing all these systems through targeted nutrition, exercise, and lifestyle interventions.
The Power of Progressive Overload
The key to building stamina lies in the principle of progressive overload—gradually increasing the demands on your body so it becomes stronger, faster, and more efficient over time [11]. This applies to every aspect of stamina building, from cardiovascular training to dietary changes.
Part 1: Nutritional Foundations for Explosive Stamina
The Stamina-Boosting Superfoods
Your diet is the foundation of your energy levels. Here are the most powerful foods for building lasting stamina:
Complex Carbohydrates: Your Primary Fuel Source
Oats: Rich in complex carbohydrates and fiber, oats provide sustained energy release throughout the day. A quarter-cup of steel-cut oats provides 10% of your daily iron requirement plus 5 grams of protein [12].
Quinoa: This complete protein contains all essential amino acids while providing complex carbs for sustained energy. It’s perfect for both pre and post-workout nutrition [13].
Sweet Potatoes: Packed with complex carbohydrates, beta-carotene, and fiber, sweet potatoes provide steady energy without blood sugar spikes.
Brown Rice: With a glycemic index of 50 compared to white rice’s 72, brown rice provides more sustained energy and better blood sugar control [14].
Protein Powerhouses for Muscle Endurance
Eggs: Complete proteins with all essential amino acids, plus iron, phosphorus, selenium, and B vitamins. Perfect for muscle recovery and sustained energy [15].
Lean Fish: Salmon and tuna are rich in omega-3 fatty acids and vitamin B12, crucial for energy metabolism and reducing fatigue [16].
Legumes: Beans, chickpeas, and lentils provide protein, complex carbs, and fiber for sustained energy and muscle support.
Healthy Fats for Long-Term Energy
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, protein, and omega-3s for sustained energy and reduced inflammation [17].
Avocados: Rich in monounsaturated fats and fiber, avocados provide steady energy and support nutrient absorption.
Stamina-Boosting Fruits and Vegetables
Bananas: Nature’s energy bar, packed with natural sugars, potassium, and vitamin B6 for quick and sustained energy [18].
Beetroot: High in nitrates, which improve blood flow and oxygen delivery to muscles, enhancing exercise performance [19].
Spinach and Leafy Greens: Rich in iron, folate, and nitrates for improved oxygen transport and reduced fatigue.
Berries: Packed with antioxidants that reduce inflammation and support recovery.
Strategic Meal Timing for Maximum Energy
Pre-Workout Nutrition (1-2 hours before exercise):
- Combine complex carbs with moderate protein
- Examples: Oatmeal with berries, banana with almond butter
During Extended Exercise (for activities over 60 minutes):
- Simple carbohydrates for quick energy
- Examples: Sports drinks, dates, or banana
Post-Workout Recovery (within 30 minutes):
- 3:1 ratio of carbs to protein for optimal recovery
- Examples: Chocolate milk, protein smoothie with fruit
Daily Meal Planning:
- Eat smaller, frequent meals to maintain stable blood sugar
- Include protein at every meal to sustain energy
- Stay hydrated with 8-10 glasses of water daily
Foods to Avoid for Better Stamina
Processed Foods: High in refined sugars and unhealthy fats, these cause energy crashes and inflammation.
Excessive Caffeine: While small amounts can help, too much causes jitters and eventual crashes.
High-Fiber Foods Before Exercise: Can cause digestive distress during physical activity.
Alcohol: Impairs performance, causes dehydration, and disrupts sleep quality [20].
Glam Dust
Radiant Skin – Luscious Hair – Pristine Nails
Vitamin Shots
The ultimate brain and body supplements
Vitamin Sprinkles
The ultimate brain and body supplements
Part 2: Exercise Strategies That Build Unstoppable Endurance
Cardiovascular Training for Stamina
High-Intensity Interval Training (HIIT)
HIIT is one of the most effective methods for rapidly improving stamina. Research shows that just 20 minutes of HIIT can be twice as effective as traditional cardio for building endurance [21].
Basic HIIT Protocol:
- Warm-up: 5 minutes easy pace
- Work interval: 30 seconds high intensity (80-90% effort)
- Rest interval: 60 seconds low intensity
- Repeat: 8-12 cycles
- Cool-down: 5 minutes easy pace
HIIT Exercises:
- Sprint intervals
- Cycling intervals
- Rowing intervals
- Bodyweight circuits (burpees, mountain climbers, jumping jacks)
Steady-State Cardio
While HIIT gets the spotlight, steady-state cardio remains crucial for building your aerobic base.
Effective Steady-State Activities:
- Brisk walking (30-60 minutes)
- Jogging at conversational pace
- Swimming laps
- Cycling at moderate intensity
Progressive Training Plan:
- Week 1-2: 20-30 minutes, 3 times per week
- Week 3-4: 30-40 minutes, 4 times per week
- Week 5-6: 40-50 minutes, 4-5 times per week
- Week 7+: 50-60 minutes, 5-6 times per week
Strength Training for Muscular Endurance
Compound Movements
Exercises that work multiple muscle groups simultaneously are most effective for building functional stamina.
Essential Compound Exercises:
- Squats: Build leg and core strength
- Deadlifts: Develop posterior chain power
- Push-ups: Strengthen upper body and core
- Pull-ups: Build back and arm strength
- Planks: Develop core stability
Circuit Training
Combining strength and cardio in circuits maximizes stamina benefits.
Sample Stamina Circuit:
- Squats – 45 seconds
- Push-ups – 45 seconds
- Mountain climbers – 45 seconds
- Burpees – 45 seconds
- Plank – 45 seconds
- Rest – 60 seconds
- Repeat 3-5 rounds
Flexibility and Recovery Training
Yoga for Stamina
Yoga improves flexibility, reduces stress, and enhances breathing efficiency—all crucial for stamina. Studies show that 6 weeks of yoga practice significantly improves endurance and reduces fatigue [22].
Stamina-Building Yoga Poses:
- Sun salutations for cardiovascular benefits
- Warrior poses for strength and endurance
- Bridge pose for back strength
- Downward dog for full-body engagement
Active Recovery
Light activities on rest days promote recovery while maintaining fitness momentum.
Active Recovery Activities:
- Gentle walking
- Light stretching
- Easy swimming
- Restorative yoga
Part 3: Lifestyle Optimization for Peak Performance
Sleep: The Ultimate Stamina Booster
Quality sleep is non-negotiable for stamina building. During sleep, your body repairs muscle tissue, consolidates energy stores, and balances hormones crucial for energy production [23].
Sleep Optimization Strategies:
- Aim for 7-9 hours of quality sleep nightly
- Maintain consistent sleep and wake times
- Create a cool, dark, quiet sleep environment
- Avoid screens 1 hour before bedtime
- Limit caffeine after 2 PM
Stress Management for Energy Conservation
Chronic stress is a major stamina killer, constantly draining your energy reserves through elevated cortisol levels [24].
Effective Stress Management Techniques:
- Meditation: Even 10 minutes daily can significantly reduce stress
- Deep breathing exercises: Practice 4-7-8 breathing technique
- Nature exposure: Spend time outdoors to reduce cortisol
- Social connection: Maintain supportive relationships
- Time management: Prioritize tasks to reduce overwhelm
Hydration: The Foundation of Energy
Even mild dehydration can significantly impact stamina and performance. Your body needs adequate water for every metabolic process that produces energy [25].
Hydration Guidelines:
- Drink 8-10 glasses of water daily
- Monitor urine color (pale yellow indicates good hydration)
- Increase intake during exercise and hot weather
- Include electrolytes during extended exercise
- Start each day with a large glass of water
Environmental Factors
Temperature Control: Extreme temperatures force your body to work harder, reducing available energy for other activities.
Air Quality: Poor air quality reduces oxygen availability, limiting stamina potential.
Altitude Considerations: Higher altitudes require gradual acclimatization for optimal performance.
Glam Dust
Radiant Skin – Luscious Hair – Pristine Nails
Vitamin Shots
The ultimate brain and body supplements
Vitamin Sprinkles
The ultimate brain and body supplements
Part 4: Advanced Strategies and Supplements
Natural Supplements for Enhanced Stamina
While a balanced diet should provide most nutrients, certain supplements can provide additional support for stamina building.
Evidence-Based Stamina Supplements
Creatine Monohydrate: Improves high-intensity exercise capacity and muscle strength. Take 3-5 grams daily [26].
Beta-Alanine: Reduces muscle fatigue and improves muscular endurance. Take 2-3 grams daily [27].
Beetroot Powder: Rich in nitrates, improves blood flow and exercise performance. Take 1-2 teaspoons daily [28].
Rhodiola Rosea: Adaptogenic herb that improves oxygen efficiency and reduces fatigue. Take 200-400mg daily [29].
Caffeine: When used strategically, caffeine can enhance performance and reduce perceived exertion. Limit to 200-400mg daily [30].
Natural Energy Boosters
Green Tea: Provides sustained energy without crashes, plus antioxidants for recovery.
Ginseng: Traditional adaptogen that may improve energy and reduce fatigue.
Iron (if deficient): Essential for oxygen transport; supplement only if blood tests show deficiency.
B-Complex Vitamins: Support energy metabolism and nervous system function.
Breathing Techniques for Enhanced Performance
Proper breathing technique can dramatically improve stamina by optimizing oxygen utilization.
Box Breathing for Stress Reduction
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat 10 times
Diaphragmatic Breathing for Endurance
- Place one hand on chest, one on belly
- Breathe so only the bottom hand moves
- Practice for 5-10 minutes daily
Tracking Progress and Staying Motivated
Key Metrics to Monitor
Resting Heart Rate: Should decrease as fitness improves Heart Rate Variability: Indicates recovery and stress levels Exercise Performance: Track distance, time, or intensity improvements Energy Levels: Rate daily energy on a 1-10 scale Sleep Quality: Monitor duration and quality of sleep
Setting SMART Goals
Specific: “I will walk for 30 minutes” vs. “I will exercise more” Measurable: Track exact times, distances, or repetitions Achievable: Start with realistic goals you can accomplish Relevant: Choose goals that matter to your lifestyle Time-bound: Set specific deadlines for achievement
Common Mistakes That Sabotage Stamina
Overtraining Syndrome
Pushing too hard without adequate recovery leads to decreased performance and increased fatigue.
Signs of Overtraining:
- Persistent fatigue despite rest
- Declining performance
- Mood changes and irritability
- Increased susceptibility to illness
- Disrupted sleep patterns
Inconsistency
Sporadic training provides minimal benefits. Consistency beats intensity for long-term stamina building.
Neglecting Recovery
Recovery is when adaptations occur. Without proper rest, your body cannot improve its stamina capacity.
Poor Nutrition Timing
Eating the wrong foods at the wrong times can sabotage energy levels and performance.
Part 5: Creating Your Personal Stamina Action Plan
Phase 1: Foundation Building (Weeks 1-4)
Goals: Establish basic fitness, improve dietary habits, optimize sleep
Cardio: 3x per week, 20-30 minutes moderate intensity Strength: 2x per week, full-body workouts Nutrition: Focus on adding stamina-boosting foods Sleep: Establish consistent 7-8 hour sleep schedule Hydration: Aim for 8 glasses of water daily
Phase 2: Progression (Weeks 5-8)
Goals: Increase training intensity, refine nutrition timing
Cardio: 4x per week, include 1-2 HIIT sessions Strength: 3x per week, add circuit training Nutrition: Optimize pre/post-workout nutrition Active recovery: Add yoga or gentle movement on rest days
Phase 3: Optimization (Weeks 9-12)
Goals: Peak performance, fine-tune all systems
Cardio: 5x per week, varied intensities and durations Strength: 3-4x per week, focus on muscular endurance Nutrition: Fully optimized meal timing and composition Stress management: Daily meditation or relaxation practice
Phase 4: Maintenance (Week 13+)
Goals: Sustain improvements, continue progressing
Training: Maintain 5-6 days per week varied exercise Lifestyle: All healthy habits fully integrated Progression: Gradually increase challenges to continue improving
Troubleshooting Common Challenges
“I Don’t Have Time to Exercise”
Solutions:
- Start with 10-15 minute workouts
- Use HIIT for maximum efficiency
- Incorporate movement into daily tasks (take stairs, park farther away)
- Exercise while watching TV or listening to podcasts
“I Feel Too Tired to Exercise”
Solutions:
- Start with gentle movement like walking
- Exercise earlier in the day when energy is higher
- Focus on sleep quality improvement first
- Consider underlying health issues with a healthcare provider
“I Don’t See Results Fast Enough”
Solutions:
- Track multiple metrics, not just one measure
- Remember that internal improvements often happen before visible changes
- Focus on how you feel, not just how you look
- Celebrate small victories along the way
Glam Dust
Radiant Skin – Luscious Hair – Pristine Nails
Vitamin Shots
The ultimate brain and body supplements
Vitamin Sprinkles
The ultimate brain and body supplements
Conclusion
Increasing your stamina and endurance isn’t just about improving your physical fitness—it’s about reclaiming your life, pursuing your dreams, and becoming the energetic, capable person you were meant to be. The strategies outlined in this comprehensive guide provide you with everything you need to transform your energy levels and build lasting stamina.
Remember, building stamina is a journey, not a destination. Every step you take toward better nutrition, consistent exercise, quality sleep, and stress management brings you closer to the vibrant, energetic life you deserve. The key is to start where you are, use what you have, and do what you can.
Your body has an incredible capacity for adaptation and improvement. With the right approach, patience, and consistency, you can develop the stamina to tackle any challenge, pursue any goal, and live life to its fullest potential. The only question remaining is: are you ready to start your transformation today?
Don’t let another day pass watching your dreams slip away due to low energy and poor stamina. Your future self will thank you for taking action now. Begin with small, manageable changes, stay consistent, and watch as your stamina—and your entire life—transforms before your eyes.
Frequently Asked Questions (FAQ)
Q: How long does it take to see improvements in stamina and endurance?
A: Most people notice initial improvements in energy levels within 1-2 weeks of consistent exercise and proper nutrition. Significant stamina gains typically occur within 4-6 weeks, while substantial endurance improvements may take 8-12 weeks of dedicated training. Remember that progress varies based on starting fitness level, age, and consistency of effort.
Q: What’s the difference between stamina and endurance?
A: Stamina refers to your ability to sustain high-intensity efforts for shorter periods, while endurance is about maintaining lower-intensity activities for longer durations. Stamina is more about power and strength over time, whereas endurance focuses on cardiovascular efficiency and the ability to keep going for extended periods.
Q: Can I build stamina without going to a gym?
A: Absolutely! Many effective stamina-building exercises can be done at home or outdoors. Bodyweight exercises, walking, running, cycling, swimming, and home workout videos can all significantly improve your stamina. The key is consistency and gradually increasing the challenge over time.
Q: How important is diet for building stamina?
A: Diet is crucial for stamina development, providing about 70% of the foundation for energy levels. Proper nutrition fuels your workouts, supports recovery, and maintains steady energy throughout the day. Without adequate nutrition, even the best exercise program will fall short of its potential.
Q: What should I eat before a workout to maximize stamina?
A: Consume a combination of complex carbohydrates and moderate protein 1-2 hours before exercise. Good options include oatmeal with berries, a banana with almond butter, or whole grain toast with avocado. Avoid high-fiber or high-fat foods immediately before exercise as they can cause digestive issues.
Q: Is it normal to feel more tired when starting a new exercise routine?
A: Yes, it’s completely normal to experience increased fatigue when beginning a new exercise program. Your body is adapting to new demands, which requires energy. This initial fatigue typically subsides within 1-2 weeks as your fitness improves and your body becomes more efficient.
Q: How much water should I drink to support stamina building?
A: Aim for 8-10 glasses (64-80 ounces) of water daily, more if you’re exercising intensely or in hot weather. During exercise lasting over an hour, consider drinks with electrolytes to replace what you lose through sweat. Monitor your urine color—pale yellow indicates good hydration.
Q: Can stress really affect my stamina that much?
A: Yes, chronic stress significantly impacts stamina by constantly elevating cortisol levels, which depletes energy reserves and impairs recovery. Managing stress through meditation, adequate sleep, and relaxation techniques is essential for optimal stamina development.
Q: What are the best supplements for increasing stamina naturally?
A: The most evidence-based supplements for stamina include creatine monohydrate (3-5g daily), beta-alanine (2-3g daily), and beetroot powder (1-2 tsp daily). However, focus on optimizing your diet first, as supplements should complement, not replace, proper nutrition.
Q: How important is sleep for stamina building?
A: Sleep is absolutely critical for stamina development. During sleep, your body repairs muscle tissue, replenishes energy stores, and balances hormones essential for energy production. Aim for 7-9 hours of quality sleep nightly for optimal stamina building.
Q: Can older adults still significantly improve their stamina?
A: Absolutely! While the rate of improvement may be slower than younger individuals, people of all ages can significantly enhance their stamina through proper exercise, nutrition, and lifestyle modifications. Many studies show substantial fitness improvements in adults well into their 70s and beyond.
Q: What should I do if I hit a plateau in my stamina improvement?
A: Plateaus are normal and can be overcome by varying your training routine, increasing intensity or duration, improving recovery practices, or addressing potential nutritional deficiencies. Consider consulting a fitness professional to help adjust your program and break through plateaus.
References
[1] Oxford English Dictionary. (2023). Definition of Stamina. Oxford University Press.
[2] American College of Sports Medicine. (2022). ACSM’s Guidelines for Exercise Testing and Prescription, 11th Edition.
[3] Harvard Health Publishing. (2023). “The effects of chronic stress on health.” Harvard Medical School.
[4] Owen, N., et al. (2020). “Sedentary behavior and health outcomes.” Annual Review of Public Health, 41, 265-282.
[5] National Sleep Foundation. (2023). “Workplace Fatigue Survey: Impact on Performance and Safety.”
[6] Centers for Disease Control and Prevention. (2023). “Physical Activity Guidelines for Americans.”
[7] Kodama, S., et al. (2009). “Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events.” Journal of the American Medical Association, 301(19), 2024-2035.
[8] Blair, S. N., et al. (2021). “Physical fitness and all-cause mortality.” Journal of American Medicine, 262(17), 2395-2401.
[9] Hillman, C. H., et al. (2019). “The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children.” Neuroscience, 159(3), 1044-1054.
[10] Pronk, N. P., et al. (2022). “Relationship between modifiable health risks and short-term health care charges.” Journal of the American Medical Association, 282(23), 2235-2239.
[11] American Council on Exercise. (2023). “Progressive Overload: The Key to Building Strength and Endurance.”
[12] United States Department of Agriculture. (2023). “Nutrient Database for Standard Reference.”
[13] Vega-Gálvez, A., et al. (2010). “Nutrition facts and functional potential of quinoa.” Journal of the Science of Food and Agriculture, 90(15), 2541-2547.
[14] Atkinson, F. S., et al. (2008). “International tables of glycemic index and glycemic load values.” Diabetes Care, 31(12), 2281-2283.
[15] Miranda, J. M., et al. (2015). “Egg and egg-derived foods: effects on human health and use as functional foods.” Nutrients, 7(1), 706-729.
[16] Swanson, D., et al. (2012). “Omega-3 fatty acids EPA and DHA: health benefits throughout life.” Advances in Nutrition, 3(1), 1-7.
[17] Ros, E. (2010). “Health benefits of nut consumption.” Nutrients, 2(7), 652-682.
[18] Singh, B., et al. (2016). “Bioactive compounds in banana and their associated health benefits.” Food Quality and Safety, 1(3), 183-188.
[19] Domínguez, R., et al. (2017). “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes.” Nutrients, 9(1), 43.
[20] Barnes, M. J. (2014). “Alcohol: impact on sports performance and recovery in male athletes.” Sports Medicine, 44(7), 909-919.
[21] Laursen, P. B., & Buchheit, M. (2019). “Science and application of high-intensity interval training.” Medicine & Science in Sports & Exercise, 51(6), 1183-1195.
[22] Cramer, H., et al. (2016). “Yoga for improving health-related quality of life, mental health and cancer-related symptoms in women diagnosed with breast cancer.” Cochrane Database of Systematic Reviews, 1.
[23] Hirshkowitz, M., et al. (2015). “National Sleep Foundation’s sleep time duration recommendations.” Sleep Health, 1(1), 40-43.
[24] McEwen, B. S. (2007). “Physiology and neurobiology of stress and adaptation.” Physiological Reviews, 87(3), 873-904.
[25] Ganio, M. S., et al. (2011). “Mild dehydration impairs cognitive performance and mood of men.” British Journal of Nutrition, 106(10), 1535-1543.
[26] Kreider, R. B., et al. (2017). “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation.” Journal of the International Society of Sports Nutrition, 14, 18.
[27] Trexler, E. T., et al. (2015). “International society of sports nutrition position stand: Beta-Alanine.” Journal of the International Society of Sports Nutrition, 12, 30.
[28] McMahon, N. F., et al. (2017). “The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults.” Sports Medicine, 47(1), 35-56.
[29] Ishaque, S., et al. (2012). “Rhodiola rosea for physical and mental fatigue: a systematic review.” BMC Complementary and Alternative Medicine, 12, 70.
[30] Grgic, J., et al. (2019). “Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis.” Journal of the International Society of Sports Nutrition, 16(1), 11.