During long workouts or endurance training sessions that last for more than an hour, experts suggest eating small snacks or food for endurance and stamina. At 30-minute intervals, take a bite or two of low-fat, easy-to-digest carbs. Good food options are small servings of dried fruit, slices of fresh fruit, or low-fat yogurt. Preparing a smoothie or juice beforehand is a convenient way to get fuel on the go.
The term “carbo-loading” is often associated with marathon runners, but the concept can be applied to others who do prolonged activities. Consuming more carbohydrates days and hours before you plan to do heavy physical activities will improve your endurance and stamina. In addition, consuming protein a few hours before will prevent muscle damage and provide another source of energy.
Examples of food for endurance and stamina include: