Dates, the best allies of the long-distance athlete


Do you like dates? Are you an endurance athlete and ultra-fund? Cyclist, triathlete, trail runner or trail swimmer? You’re in luck 🙂 In this article we explain the characteristics of dates and their nutritional information.

Dates for athletes are an ideal restorative energy food due to their extra contribution in sugars and calories. What’s more, most energy bars made with natural ingredients are based on dates as the main component. They are appropriate when practicing long distance sports or intense physical exertions such as cycling, ultras or trail running.

Dates are one of the most used components to make energy bars for their consistency and nutritional properties. Unlike other caloric foods, dates replenish us quickly but do not give us a feeling of satiety. Its easily and quickly assimilated sugars are released little by little.

These fruits should always be part of the sportsman’s provisions in the background and, above all, ultra-deep, due to their great energy contribution and their ease of transportation in the form of snacks. They are an ideal food to carry in your jersey pocket on routes and cycling marches and as being natural, they are perfectly carried in all weathers.

Dates characteristics

• Dates are rich in sugars and vitamins A and B, and in ancient times it was called the fruit of the tree of life.

• Its consumption can improve the quality of lipids (fats) in the blood without increasing sugar levels.

• Dates not only provide energy to the muscles, but also to the brain, allowing increased capacity and mental agility. Therefore, they are a good resource to focus better and perform much more if you eat a handful. The brain also consumes sugar when we work with our mind intensely.

• They are rich in minerals such as potassium and magnesium, and in vitamin B3. The conjunction of potassium and vitamin B3 or niacin, favours good nervous and muscular function, promoting good psychomotor coordination. Magnesium is related to the functioning of the intestine, nerves and muscles, is part of bones and teeth, improves immunity.

• Dates also have two natural pigments, beta-carotenes and lutein, which help to take care of eyesight and prevent degenerative diseases of the eyes.

• Dates are usually one of the main components of energy bars.

Energy [Kcal] 289.45

Protein [g] 1.88

Carbohydrates [g] 65,10

Fiber [g] 8.70

Total fat [g] 0.45

Read More: The role of nutrition in sport

The role of nutrition in sport


Nutritional planning is an essential aspect of preparing a top athlete. The great variety of sports disciplines and situations throughout the season requires sports nutrition to be a certain degree of specialization. The knowledge of the biochemical and physiological bases of the exercise allows to know the routes of use of the nutrients and to design the most suitable nutritional and supplementation strategies for the training period, pre-competition, competition and recovery. Thus the diets of athletes who make explosive efforts are rich in protein, while those who compete in endurance tests need a greater contribution in carbohydrates, although fats are their main substrate during effort. In other disciplines, diets vary according to the time of the season. In addition, the diet must always be personalized, allowing the most optimal body composition parameters to be achieved for the athlete.

Our Nutrition Product: ORANGE & CACAO NIBS 

Behind a high-level athlete there are many professionals, including a coach, doctor, physical therapist, psychologist and nutritionist. Sports nutrition is a discipline that has evolved in recent times, thanks to the body provided by various scientific disciplines, such as Biochemistry and Physiology, among others. There are many situations that the sports nutritionist has to deal with and knowledge of the use of nutrients is essential for proper diet design and supplementation.

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Thus, the events that require explosive efforts, such as a 100-meter smooth run, will depend on creatine phosphate and ATP produced anaerobically by fast-twitch muscle fibers. Therefore, the diets of this group of athletes are aimed at supporting muscle hypertrophy. At times of the season when overload cycles are carried out, the diet becomes richer in protein. A normal person’s diet usually contains an average of about 0.8 g of protein / kg weight. Speed athletes can consume up to 2 g / kg weight at certain times of the season. Creatine can also be consumed as a supplement a few days before with the idea of having the maximum deposits. The energy provided by creatine phosphate is instantaneous and ends quickly. In a normal person, creatine will be depleted within 2 to 3 seconds of starting exercise. Athletes who reach the 100m Olympic Final, have a high capacity to store creatine supplements and perform the race practically depending on this metabolic substrate. In anaerobic tests of longer duration, creatine-phosphate does not work and the energy produced becomes dependent on anaerobic glycolysis, which, although it allows rapid availability of ATP, entails acidification of muscle fiber due to the production of lactic acid. , which implies that the effort can only be sustained for a few minutes.

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At the opposite extreme are extensive aerobic-type races, such as the marathon or road cycling. In these tests, the athlete must depend on durable energy systems, such as fats. Mobilized fatty acids from adipose tissue enter the muscle mitochondrial Krebs cycle in the form of acetyl-CoA. In these conditions, the Krebs cycle is working at its maximum and it needs the help of carbohydrates from glycogen. When glycogen stores are depleted, even though there are enough fatty acids, the speed of the Krebs cycle is considerably reduced and the athlete must slow down. It is the well-known “bonk” of cyclists and marathoners. To do this, a week before the race nutritional glycogen overload strategies are carried out, with the idea of filling the tanks to the maximum. These strategies consist of depleting muscle glycogen reserves on the 6th and 4th day before the test, through very intense workouts and with low carbohydrate diets. Three days before the test, we proceed to consume a diet rich in carbohydrates (70% of the total Kcal, a normal diet contains 55%) along with total rest. This allows the usual glycogen reserves to be increased by up to 40%. Today, this strategy has been refined due to the risk of injury that it entails, carrying out nutritional refinement strategies.
However, not everything is based on the energy provided by fats and carbohydrates. Other sports that apparently have an aerobic gesture, such as mountaineering, whose gesture is basically walking, do not depend entirely on glycogen deposits, or even fat deposits. In hypoxic conditions that occur at extreme altitudes, the absence of oxygen prevents the correct oxidation of fats, starting to oxidize carbohydrates through anaerobic metabolism. However, glycogen reserves are limited and during prolonged efforts at altitude mountaineers must resort to gluconeogenesis (de novo glucose synthesis) from amino acids from the breakdown of muscle proteins.

For this reason, the diet of mountaineers must also include an extra supply of protein and muscle hypertrophy during the season. In summary, it is clear that the diet of a tennis player is different from that of a footballer, and that the diet of a swimmer is not at all similar to that of a basketball player. Things are more complicated in sports disciplines where technical gestures, position on the field or environmental circumstances add new variables. Therefore, the sports nutritionist must take these factors into account and manage to design personalized diets adapted to the particular situation of each athlete.

What Does a 12,000 Calories Olympic Diet Look Like?

What Does a 12,000 Calories Olympic Diet Look Like?

Michael Phelps, the most decorated Olympian of all time, just won his 20th and 21st gold medals. His training regime is outrageous, of course, but how does a man like Phelps eat? Apparently, he doesn’t eat anywhere near the legendary 12,000 calories a day mentioned during an interview in 2008. But what if he did? What does 12,000 calories look like? Fair warning to you all, it’s mostly not healthy — cramming in that many calories using grilled chicken and veggies is near impossible.
This is fairly close to what Phelps describes in his interview. We don’t recommend it, but if you’d like to see a guy eat all of this stuff in under an hour, be our guest:


x1 Five-egg omelette (cooked in butter)
x3 French toast with powdered sugar
x3 Chocolate chip pancakes with maple syrup
x1 Bowl of grits (similar to oatmeal)
x3 Fried egg sandwiches

x2 Ham and cheese sandwiches with mayonnaise
1 lb of pasta (half a kilo)


1 lb of pasta
x1 12” pepperoni pizza

Add in however many calories you take in through drinks (the guy in the video downs two coffees and four Monster energy drinks.)
Phew! Dessert anyone?

What Should I Expect From a CrossFit Class?

What Should I Expect From a CrossFit Class?

If you’re just about to head off to your very first CrossFit class, or you’re considering it, we’ve got a few tips and insights to help you hit the ground running. Lets start with some basics.

What is CrossFit?

CrossFit is the brand name for a type of . There are benchmark workouts, used to measure progress, but no two CrossFit workouts are ever exactly the same. Constantly varied, functional fitness, that’s the goal.

A typical CrossFit class is divided into three parts:

The warm-up

Most CrossFit boxes will, or should, take warming up seriously. When you go diving into barbells and burpees, swinging around and jumping on boxes, it’s a good idea to make sure your body is ready for it, no matter how experienced you are. CrossFit classes usually last an hour, and it’s common to spend up to twenty minutes stretching and doing dynamic warm-up exercises. We recommend getting fully involved in this part.


Next comes the strength element. It could be squats, pressing, deadlift, snatch. Every coach programmes differently, of course, but the strength portion of the class normally focuses on refining technique, and building strength in both volume, and working towards a one-rep maximum — a personal best.


The Workout of the Day (WOD) or Metcon (metabolic conditioning) part of the class is where you get to test out your strength, stamina and skill. The combination options for WODs are endless, and really, that’s one of the main draws of CrossFit. If you’re someone who gets bored doing the same thing at the gym, rejoice, because with CrossFit, you’ll do something new every day.

Workouts might be 7 minutes long, or 30 minutes long, and structured either ‘for time’ or in an ‘as many rounds as possible’ way. A typical, mid-length WOD might look like this:

  • 15 minutes, complete as many rounds as possible:
  • 10 deadlift
  • 10 burpees over the bar
  • 50 double-unders with a jump rope

Some common CrossFit terminology:

WOD – Workout of the Day
AMRAP – As many rounds/reps as possible
Metcon: Metabolic conditioning (used to refer to the workout itself)
For time: Complete the workout as quickly as possible
PB: Personal best
1RM: One-rep maximum (most you can lift for one rep)
Box: CrossFit gyms are known as Boxes (because they used to be very small)
Percentage: Most strength work will be done using a percentage of your 1RM
Hero: Hero WODs are especially challenging, and named after deceased servicemen
HSPU: Handstand push-up
DU: Double-under (jump rope passes under your feet twice on every jump)
TTB: Toes-to-bar (a gymnastics movement)
Kipping: Using the hips to generate momentum on pull ups

How much should I expect to pay?

CrossFit memberships are more expensive than regular gym memberships, because you’re paying for daily professional programming and coaching, as well as the use of expensive equipment. Monthly memberships range from around £50 for 2-3 days/week, to upwards of £120 for unlimited.

What should I bring to my first class?

Nothing too fancy. You’ll need sturdy shoes, some water, a towel and some kind of recovery snack, like a protein shake, or something from the FitBites Online Shop.

FitBites Fuel and Recover the Natural Way


If you’re new to FitBites, welcome! We started making our products in 2014 because of a love for fitness and for healthy, natural foods. We decided early on that we wanted to help out active children’s programmes, too, since we think that getting kids involved in sports is really important for the health of generations to come.

That’s why we donate 10% of our profits to charities and programmes that support this idea – whether for health, social or educational reasons.

So what do we make?

FitBites are really simple. They’re made from fruits, nuts, seeds and some really special ingredients often referred to as ‘superfoods’. We don’t include these superfoods because they’re trendy, though. We include them because we want to pack as much useful nutrition into our condensed little balls of energy as possible.

The spirulina in our Spirulina Stretch ball, for example, is one of the most protein-rich food sources on the planet, at around 60% of its dry weight – that’s more than beef, milk and eggs!

The sweetness in FitBites comes from fruits, like figs and dates, and our Acai Asana ball is rolled in organic cacao powder, which when combined with that sweet fruit, feels pretty special (if we do say so ourselves!)

We started out with FitBites in the yoga community, but actually, they’re perfect for anything from running, to cycling and even newer sports like CrossFit.

We really are passionate about helping people to fuel their workouts the natural way, with foods that are both effective and taste great. We hope that you’ll enjoy eating FitBites as much as we enjoy coming up with the flavour combinations and making them. Our range currently includes:

Spirulina Stretch – Spriulina, almond, apricot and coconut

Maca Mantra – Maca, almonds and coconut

Acai Asana – Acai, cranberry, fig and cacao

With others planned for release very soon.

We’ve also just released our Pre/Post-workout pouch, the first product of its kind, to combine a ball designed for pre-workout, and a ball designed for post-workout, in a single sporty pouch.

The pre-workout ball contains chia seeds, banana, spirulina and guarana. The post-workout ball contains cherry, beetroot, almond, hemp protein and virgin coconut oil.

We have 50 of these awesome pouches to give away, too! All you need to do, is visit our Facebook or Twitter page, like or favourite the post, and then share it.

Until then, stay healthy!