Increase Your Stamina With These Key Nutrients

In the US alone, men are deficient in fiber, calcium, potassium, magnesium, and other essential vitamins. This setup highly contributes to cases of decreased strength and performance.

Consuming the recommended amount of these nutrients helps you maintain your health. They are essential to preserving normal organ functioning, normal metabolism, and keeping your desired results at the optimum.

Essential Nutrients for an Increased Stamina

Getting enough of these essential nutrients makes you perform at your peak.


Benefits: Consuming the right amount of fiber aids in proper and optimal digestion. Aside from it curbs your appetite, it protects you from risks of diseases. This includes coronary heart disease, abnormal inflammations, and the probability of acquiring Type II diabetes.

Recommendation: 14 grams of fiber per 1,000 calories consumed

Sources: Citrus fruits, berries, vegetables, nuts, seeds, whole grains, barley, and oatmeals


Benefits: The primary function of calcium is essential in sustaining bone health and formation— supporting skeletal structure and performance. It is important in blood clotting, muscle contraction, and nerve transmission, which are all critical to the heart functioning.

Recommendation: 1000 mg daily

Sources: Milk, yogurt, cheese, fish, dried fruits, tofu


Benefits: Potassium is crucial to heart function and plays a significant role in muscle contraction. It is essential in maintaining healthy digestion, fluid balance, and muscular activity.

Recommendation: 4.000 mg daily

Sources: Tomatoes, white beans, soybeans, bananas, potatoes, orange juice, tuna, fat-free milk


Benefits: Magnesium is vital in the body’s biochemical reactions. This includes protein synthesis, muscle and nerve functioning, blood glucose control, and regulation of blood pressure. Magnesium is vital and a prerequisite to the process of energy production.

Recommendation: 320 mg daily

Sources: Nuts, seeds, green leafy vegetables, legumes, whole grains

Keep in mind these essential nutrients to form part of your diet. This helps you in the prevention of common health problems like heart disease, chronic diabetes, cancer, and obesity. Deficiency of one of the nutrients results to poor erectile functioning caused by decreased stamina and performance.

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