If you’re committed to your training programme, you’ll know how key it is to set yourself goals. Pushing past these targets and smashing your personal records is key to your success and progress.

The only way you’re going to achieve new heights though, is by improving your stamina and raising the peak of your physical fitness. 

In this article, we’ll discuss a few habits we’ve found helpful in training for longer and training harder.

Building the foundations – a clean diet

We’re not going to tell you exactly what to eat. Everyone is different and requires a diet that suits their metabolism, body type and goals. What we can do though, is offer some pointers that nudge you in the right direction.

We’re especially interested in nutritious, high energy foods – specifically those that come in the form of wholegrains, oats, pulses, nuts and seeds. There are thousands of options to choose from. To make this a little more concrete, here’s a typical diet from the day in the life of one of the Turmeric team:

  • Breakfast – porridge oats mixed with fresh fruit.

  • Lunch – wholewheat pasta with meat or fish to boost protein intake. 

  • Tea/Dinner is where you’re targeting recovery and repair, and so a high energy meal is no longer the priority. In any given 3 meal plan, you should be aiming for 25-30g protein per meal, so team up some lean meat with some green veggies for a killer combo.

  • If, for example, you’re on a 5 meal plan or need some snacks to boost your energy levels, grab a banana, cook up some eggs on wholewheat toast, or build a fresh fruit greek yoghurt pot and you’re good to go!

Electrolyte replenishment – keep going

The body needs electrolytes in order to function and repair. This is especially true if you’re particularly active.

Electrolytes react with water to create an electronic pulse that then sends information throughout the body via the nervous system. They are essential and will deplete following strenuous physical activity. 

Sodium, calcium and magnesium are found in certain food and drinks. These are especially helpful in replenishing electrolytes.

To keep your electrolyte levels high and improve performance, up your intake of green vegetables, sea salt, bananas, greek yoghurt and coconut water. 

Vitamins, minerals & supplementation – supercharge your training

There are a multitude of vitamins, minerals and supplements available on the market that claim to help support various aspects of your health and training.

If we tried to go through them all, we’d run out of internet space! So, instead we’ll just cover a handful that we’ve seen make real improvements in energy, agility and stamina:

  • Iron is found in our red blood cells. Red blood cells transport oxygen around the body from the lungs. Those with an iron deficiency tend to feel run down.

  • Beetroot can help to boost stamina. It’s high in potassium, iron and dietary nitrates, which have shown to reduce the use of oxygen during exercise by increasing the efficiency of the mitochondria (the cells responsible for energy production).

  • Creatine may already be a supplement you take before your workout. It’s an amino acid that our body creates naturally, however, an increase in intake decreases the creation of the tiredness inducing ‘ATP’.

    • Ashwagandha is well known for its energy-boosting and rejuvenating properties. It is an ancient herb that has been used for thousands of years in Ayurveda medicine and is now easily sourced from most health shops as a supplement for energy.

    Turmeric is also a supplement that’s been used in Ayurvedic medicine for thousands of years, bringing with it a host of health benefits. While not to be taken specifically for energy, it combines well with many energy inducing foods and supplements. For a fantastic health and energy boost, check out the convenient raw turmeric & beetroot shots available from The Turmeric Co.

    Thomas Robson-Kanu

    The Hal Robson-Kanu Guide To Fitness & Nutrition

    Gain exclusive insight into habits that will make every day a healthy and fulfilling one.