How to increase your stamina?

Minimize fluid loss by drinking before, during and after exercise, especially in warm weather.
Take a snack two hours before training and refuel your glycogen stores with a carbohydrate meal after training.
Increase your glycogen stores by gradually eating more carbohydrate during the week before a big event, but this should not be done more than four times a year.
Avoid sudden weight changes: If you need to gain or lose weight, take your time and only alter your weight by approximately 0.5-1 Kg (1-2lb) a week.

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