Mumbai-based nutritionist Suman Agarwal suggests switching to a diet high in carbohydrates if you are looking to build stamina. Include foods such as yam, bananas, rice and muesli in your diet. “Eat carbs in some form in the meal before your activity. For instance, if you go running in the evening, have rice or pasta for lunch. But always make sure to give a gap of at least 2 hours between your meal and activity.”
While the carb content should be the highest, do balance your meal composition by including fats and protein too. The ideal composition, according to swimming coach Nihar Ameen, is 40% carbohydrates, 30% fat and 30% protein. Squash player Ritwik Bhattacharya suggests having lots of water to keep going. “You never realize how much fluid you lose while playing squash, especially in hot and humid climates.”
Carb central: Stock up on them
Agarwal advises that you sip on nimbu paani (lemonade) with sugar and salt to restore the lost potassium and sodium in the body following any heavy activity. Stay away from junk food, says actor Milind Soman. Coach Savio D’Souza warns against working out on an empty stomach.