8 AMAZING STEPS IN BUILDING AND INCREASING MEN`S SEXUAL STAMINA

1.WATERMELON

Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make your erection harder. It’s also loaded with citrulline, an antioxidant that converts to L-arginine once it’s in the body. Like that little blue pill, L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections. Eat the fruit plain or mix it with some tabasco, olive oil, lemon juice, feta and mint to make a sweet and savory side dish that will help you go all night long. Bonus: Capsaicin, the compound that makes tabasco sauce hot, releases chemicals that increase heart rate, mirror signs of arousal and rev your libido. The bottom line? Munching on this salad will get you in the mood for the evenings’ festivities and increase your duration in the sack, too.

Nutrition Facts
Serving Size 1 cup of diced
Amount Per Serving
Calories from Fat 2 Calories 46
% Daily Values*
Total Fat 0.23g		0%
	Saturated Fat 0.024g	0%
	Polyunsaturated Fat 0.076g
	Monounsaturated Fat 0.056g
Cholesterol 0mg		0%
Sodium 2mg		0%
Potassium 170mg
Total Carbohydrate 11.48g		4%
	Dietary Fiber 0.6g	2%
	Sugars 9.42g
Protein 0.93g
Vitamin A 17% Vitamin C 20%
Calcium 1% Iron 2%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 46

Fat 0.23g

Carbs 11.48g

Protein 0.93g

There are 46 calories in 1 cup of diced Watermelon.

Calorie breakdown: 4% fat, 91% carbs, 5% protein.

Common Serving Sizes:

Serving Size	Calories
1 oz	9
100 g	30
10 balls	37
1 cup diced	46
1 cup balls	46
1 NLEA serving	84
1 wedge (approx 1/16 melon)	86
1 melon (15" long x 7-1/2" dia)	1355

2.NUTS

 
How do they boost sexual stamina? Pistachios, peanuts and walnuts all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide—a naturally occurring gas that helps guys maintain their erections. Plus, nuts also help reduce cholesterol levels. The less cholesterol you have in your system, the easier it is for blood to circulate throughout your body and down to your penis, which can help you maintain a firmer erection longer. Stay hard and lose your belly with these killer 50 best snack foods for weight loss.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 634 Calories 814
% Daily Values*
Total Fat 70.49g		108%
	Saturated Fat 9.452g	47%
	Polyunsaturated Fat 14.752g
	Monounsaturated Fat 43.011g
Cholesterol 0mg		0%
Sodium 917mg		38%
Potassium 818mg
Total Carbohydrate 34.73g		12%
	Dietary Fiber 12.3g	49%
	Sugars 6.36g
Protein 23.7g
Vitamin A 0% Vitamin C 1%
Calcium 10% Iron 28%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 814

Fat 70.49g

Carbs 34.73g

Protein 23.7g

There are 814 calories in 1 cup of Dry Roasted Mixed Nuts (with Peanuts, with Salt Added).

Calorie breakdown: 72% fat, 17% carbs, 11% protein.

3.GINGER

If you like your food like you like your lovers—sweet and spicy—you’re in luck. Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. So go ahead and place that second order of sushi this week—just don’t leave the ginger on your plate.

Nutrition Facts
Serving Size 1 tsp
Amount Per Serving
Calories from Fat 0 Calories 2
% Daily Values*
Total Fat 0.02g		0%
	Saturated Fat 0.004g	0%
	Polyunsaturated Fat 0.003g
	Monounsaturated Fat 0.003g
Cholesterol 0mg		0%
Sodium 0mg		0%
Potassium 8mg
Total Carbohydrate 0.36g		0%
	Dietary Fiber 0g	0%
	Sugars 0.03g
Protein 0.04g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 2

Fat 0.02g

Carbs 0.36g

Protein 0.04g

There are 2 calories in 1 teaspoon of Ginger.

Calorie breakdown: 8% fat, 85% carbs, 7% protein.

Common Serving Sizes:

Serving Size	Calories
1 tsp	2
5 slices (1" dia)	9
1/4 cup slices (1" dia)	19
1 oz	23
100 g	80
1 lb	363

4.POMEGRANATE JUICE

Some scholarly minds believe it wasn’t an apple, but a pomegranate with which Eve tempted Adam in the Garden of Eden—and it wouldn’t shock us if that were the case. A recent study published in the International Journal of Impotence Research discovered that pomegranate juice, rich in antioxidants that support blood flow, can help improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have also shown that the elixir improves long-term erectile response, so it’s definitely worth a shot–literally. Knock a shot back or water your juice down a bit: One cup of tart POM Wonderful packs 31 grams of sugar.

5.WILD SALMON

Trying to heat things up after your dinner date? Be sure to order the wild salmon. Why? The fish is a good source of omega-3 fatty acids, which aid nitric-oxide production, helping you stay hard. Plus, additional research has found that cutting back calories and sticking to a Mediterranean-style diet rich in produce, fish, whole grains and healthy fats (like omega-3s) can improve erectile function in men with metabolic syndrome. Just make sure you’re ordering the right kind by reading this special Eat

Nutrition Facts
Serving Size 1/2 fillet
Amount Per Serving
Calories from Fat 113 Calories 280
% Daily Values*
Total Fat 12.52g		19%
	Saturated Fat 1.936g	10%
	Polyunsaturated Fat 5.014g
	Monounsaturated Fat 4.153g
Cholesterol 109mg		36%
Sodium 86mg		4%
Potassium 967mg
Total Carbohydrate 0g		0%
	Dietary Fiber 0g	0%
	Sugars -
Protein 39.18g
Vitamin A 1% Vitamin C 0%
Calcium 2% Iron 9%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 280

Fat 12.52g

Carbs 0g

Protein 39.18g

There are 280 calories in a 1/2 fillet of Wild Atlantic Salmon (Cooked, Dry Heat).

Calorie breakdown: 40% fat, 0% carbs, 60% protein.

Common Serving Sizes:

Serving Size	Calories
3 oz	155
100 g	182
1/2 fillet	280
1 lb	826

6.SPINACH

After taking a closer look at the science, it makes so much sense that Olive stuck with Popeye for all those years. The dude was a jacked, badass sailor who was obsessed with eating spinach, a veggie that helps fuel erections. The secret to its penis-enhancing power lies in its high arginine content. When this amino acid hits your system, it converts to nitric oxide, which helps initiate and maintain erections. Need another reason to add some green to your plate? Nitric oxide may also help speed muscle growth and recovery time. So not only will you perform better in bed, you’ll look hotter doing it, too.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 1 Calories 7
% Daily Values*
Total Fat 0.12g		0%
	Saturated Fat 0.019g	0%
	Polyunsaturated Fat 0.05g
	Monounsaturated Fat 0.003g
Cholesterol 0mg		0%
Sodium 24mg		1%
Potassium 167mg
Total Carbohydrate 1.09g		0%
	Dietary Fiber 0.7g	3%
	Sugars 0.13g
Protein 0.86g
Vitamin A 56% Vitamin C 14%
Calcium 3% Iron 4%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 7

Fat 0.12g

Carbs 1.09g

Protein 0.86g

There are 7 calories in 1 cup of Spinach.

Calorie breakdown: 14% fat, 56% carbs, 30% protein.

Common Serving Sizes:

Serving Size	Calories
1 leaf	2
1 oz	7
1 cup	7
100 g	23
1 package (10 oz)	65
1 bunch	78
1 lb	104

7.OATS

If you want to go long enough to help your date reach the big-O (hint: you should), reach for some oatmeal. The popular breakfast cereal is a good source of l-arginine, an amino acid commonly used to treat erectile dysfunction. Plus, whole grains like oatmeal also help lower cholesterol levels. Having high cholesterol can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This could eventually lead to heart problems, but you’ll likely notice issues below the belt first. The arteries surrounding the genital area are narrower than coronary blood vessels, so they’re more susceptible to clots. Simply put, the better your cholesterol levels are, the better your erection will be, too.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 97 Calories 607
% Daily Values*
Total Fat 10.76g		17%
	Saturated Fat 1.899g	9%
	Polyunsaturated Fat 3.955g
	Monounsaturated Fat 3.398g
Cholesterol 0mg		0%
Sodium 3mg		0%
Potassium 669mg
Total Carbohydrate 103.38g		34%
	Dietary Fiber 16.5g	66%
	Sugars -
Protein 26.35g
Vitamin A 0% Vitamin C 0%
Calcium 8% Iron 41%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 607

Fat 10.76g

Carbs 103.38g

Protein 26.35g

There are 607 calories in 1 cup of Oats.

Calorie breakdown: 15% fat, 70% carbs, 15% protein.

Common Serving Sizes:

Serving Size.	Calories.
1 oz	110
100 g	389
1 cup	607
1 lb	1765

8.GARLIC

According to historians, ancient Egyptians used garlic to boost their stamina. While they didn’t have modern day science to confirm that it actually worked, they were most certainly onto something. Researchers have confirmed that consuming the plant helps stop the formation of new fatty deposits, called nanoplaques, inside arterial walls. Yes, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding some of the kitchen staple to your weekly dishes. But bear in mind, garlic won’t make your breath smell particularly seductive, so keep it out of your date-night diet.

Nutrition Facts
Serving Size 1 clove
Amount Per Serving
Calories from Fat 0 Calories 4
% Daily Values*
Total Fat 0.02g		0%
	Saturated Fat 0.003g	0%
	Polyunsaturated Fat 0.007g
	Monounsaturated Fat 0g
Cholesterol 0mg		0%
Sodium 1mg		0%
Potassium 12mg
Total Carbohydrate 0.99g		0%
	Dietary Fiber 0.1g	0%
	Sugars 0.03g
Protein 0.19g
Vitamin A 0% Vitamin C 2%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition summary:

Calories 4

Fat 0.02g

Carbs 0.99g

Protein 0.19g

There are 4 calories in 1 clove of Garlic.

Calorie breakdown: 3% fat, 85% carbs, 12% protein.

Common Serving Sizes:

Serving Size.	Calories
1 tsp	4
1 clove	4
3 cloves	13
1 oz	42
100 g	149
1 cup	203
1 lb	676