I want to run 5 km, for that how much and which items need to take for build up stamina now I can run 2 km only.
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You Can Take 1/2 litter Milk With Dry Fruits Apple Banana Early Morning After Running or Exercise.
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You can't directly reach 5 km in one day. Try to increase slowly so that you can reach your target of 5 km. You can easily run 2 km so you try to increase 0.5 km daily so that you can reach the target. Try to reduce some weight.
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Body stamina and endurance are very tough to achieve, given the rigorous work schedules that all of us follow. Often, you don?t feel motivated to walk or hit the gym before or after work, as you feel burned out and even when you do, you?re not able to exercise properly or last long, because your energy level and stamina is low. �What you eat can greatly affect your endurance at the gym or during a running or exercise session. To boost body stamina, the food you eat must contain healthy doses of Iron, Calcium, Vitamin C, Proteins and fats. All these nutrients and vitamins ensure body functions at the optimal rate and give your body an energy boost to�help you push harder during training and work out sessions.� Eggs and Fish Proteins are very important when you?re trying to build stamina, as these are broken down by our digestive system in our bodies. Amino acids are in turn used to build muscles and repair them. Eggs and fish are among the most protein-rich foods on the planet. One hard-boiled whole egg contains as much as 6 gm of proteins, which is about 11 per cent of the daily protein intake for an average human being. If you?re trying to build stamina, you?ll probably need to increase the consumption of proteins and so you can mix things up.� A 100 gm serving of salmon contains 22 gm of proteins, which is almost 50 per cent of the daily intake requirement of a healthy human being. So we?d advise you to take at least one serving salmon per day during lunch, if you?re trying to build stamina. For vegetarians, however, legumes like green peas, lentils and most importantly peanuts are the richest sources of proteins. Peanuts are even more protein-dense than fish (26 gm proteins in 100 gm serving). Try to eat your legumes raw, rather than cooking them, so the protein content is not destroyed. Apples and Banana Apples are rich in Iron, which is extremely important for building stamina, as it?s important for transporting oxygen to all parts of the body. Apples are also a great weight loss super food, which are extremely nutrient-dense and contain soluble fibers, vitamins, minerals as well as antioxidants, which keep the heart healthy. They boost the immune system and even detoxify the liver. Now you know where the old-age aphorism ?An apple a day keeps the doctor away? comes from!� Bananas are rich sources of complex carbohydrates, fiber and fructose (natural sugars). They are energy-rich super foods which instantly boost energy levels of the body and hence increase endurance. They also trigger the release of dopamine from the body, which improves the mood and helps you stay focussed. Brown Rice Brown rice are rich in complex carbs, Vitamin B complex and fiber, all of which are important for healthy bodily functions and increasing stamina. When you?re trying to increase endurance, you will want to swap your bowl of white rice for a bowl of brown rice, as these are less starchy and hence, are easier to digest. They keep the stomach full for longer, something that white rice are incapable of doing and increase stamina, so you last longer in the gym.
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