To increase your endurance, you need to be eating foods that provide your body with the nutrients that it really needs. From the long term energy that comes with brown rice to the high amounts of protein that can be found within eggs, these are the vitamin-packed foods that you need to be eating if you are looking to up your endurance.

Egg in a pan

Egg yolks are high in all of the B vitamins, and since these are responsible for converting food into energy, eggs are great for endurance. Eggs are also one of the best sources of protein out there, which is especially important if you have just done vigorous exercise, as this will support your muscles rather than allowing them to break down.

Brown Rice
Manganese is a mineral that helps the body to produce energy from proteins and carbohydrates, and brown rice is absolutely packed with this. Since brown rice is such a versatile ingredient, it can be used in a number of different dishes, and, when served up alongside a lean protein and some fresh vegetables, you will have yourself a fantastically healthy meal.

Almonds are one of the best snacks that you could choose, as they contain so many important nutrients, including magnesium and the B vitamins. Studies have shown that around 90% of humans are deficient in magnesium, meaning that they tire more quickly during exercise, since magnesium plays a significant role when it comes to energy metabolism. However, if you are watching your weight as well, then try to limit your almond intake to one serving a day, which is equivalent to around 23 nuts.


Sauerkraut, which is fermented cabbage, is high in probiotics, meaning that is helps the gut to digest food much more efficiently. Since the body is able to expend less energy when it comes to digestion, all of this extra energy will be put towards your endurance instead.

Quinoa is a gluten-free grain that contains more protein than any other type of grain, and is so high in amino acids that it is considered to be a complete protein. In addition to this, it also contains high levels of lysine, cysteine, and methionine, which are great for energy and building muscle. If all of that was not enough, quinoa also boasts plenty of magnesium, phosphorus, folate and manganese, making it an incredibly nutrient-dense food that everybody should be eating more of.

Peanut butter

Peanut Butter
While peanut butter is quite calorie-dense, it is also great for providing the body with long-term energy, all thanks to its healthy fats, protein and fibre. This also helps to stave off hunger and stabilize blood sugar levels, making this a great food to add to your diet.

The best way to up your endurance is by taking a closer look at your diet, and the exact ingredients that you are putting into your body. Processed foods that are high in salt and sugars will only zap your energy levels, so be sure to keep your diet as fresh and wholesome as possible, while including all of the above-mentioned foods.