Los Datiles, bodybuilding and sports activity.
Dates are a very good source of energy for our sport, bodybuilding,
especially after training, which is when we most need a supply of carbohydrates with a high glycemic index to recover glycogen as much
fast as possible.
They are also ideal in the bulking stages and in glycogen refills for a competition , that is to say moments where we need to an extra contribution of fast-absorbing carbohydrates.
It also has many more benefits such as relief of constipation, intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, abdominal cancer and many other diseases.
Dates are rich in vitamins, minerals and fiber. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorus, manganese, copper and magnesium that are very beneficial for health.
The date is the fruit of the date palm , native to the Middle East and North Africa. This plant was cultivated for thousands of years in the Mesopotamia region and then in the Middle Ages the Arabs introduced it to the Iberian Peninsula. Later the Spanish took it to the American continent.
The date is a natural fruit that is not dried by any processing, but is dried in the sun on the palm tree itself and then collected. Therefore, it is one of the fruits with the highest nutritional and energy value that provides numerous benefits for our health.
The great benefits of dates have made them one of the best ingredients for the athlete’s diet as well as for the development and recovery of muscle mass. People consume dates in various ways, such as mixing dates paste with milk, yogurt, or with bread or butter to make them even more delicious.
Dates are one of the best sweet and versatile foods that they can regulate the digestive process. They can significantly increase energy levels in people, after a little less than half an hour of having consumed them. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. Also, it is said that taking a date for a day will help you maintain eye health throughout your life. They are commonly known to be very effective in warding off the problem of night blindness. According to a modern medical survey, dates are now accepted as helpful in preventing abdominal cancer.
For all that said, Not only are dates a sweet and delicious fruit, but they also contain all the essential nutrients for good health and by moderating their consumption we can enjoy an excellent, tasty and nutritious fruit.
Properties of dates
The high energy value: given its large amount of carbohydrates (sugars), mainly fructose and glucose, its consumption is recommended after great efforts to regain strength. In addition, they are attributed invigorating and invigorating effects, benefiting from children to high performance athletes. They also increase capacity and mental acuity.
High vitamin content: especially of group B, which among other functions facilitate the use of sugars, proteins and fats in the cells, favor the correct health of the nervous system, relaxing us and inducing sleep. Dates are rich in beta-carotene which is transformed into vitamin A in our body. Vitamin A is essential for vision, the good condition of the skin, hair, mucous membranes, bones and for the proper functioning of the immune system, as well as having antioxidant properties.
High mineral content: dates are one of the richest fruits in minerals, especially they provide potassium, iron, magnesium, phosphorus and calcium among others . Its high potassium content increases diuresis, improving fluid retention disorders and high blood pressure. Magnesium is necessary for the proper transmission of nerve impulses and heart rhythm. For its part, calcium participates in proper bone formation and different metabolic reactions.
High fiber content: also contain a high amount of fiber, mostly soluble (pectins and gums), which reduces cholesterol levels and less amount of insoluble fiber, which avoids or prevents constipation situations.
Protein content: We cannot consider a protein source because of its 2% protein, but in this case it exceeds the content of most of the fresh fruits, except avocado.
Energy value of dates
| Contribution per serving (deglet noor date) | |
| Energy | 282 KCal |
| Protein [g] | 2.45 g. |
| Carbohydrates [g] | 75 g. |
| Fiber [g] | 8 g. |
| Total fat [g] | 0.40 g. |
| Water [g] | 20.53 g. |
| Minerals | |
| Potassium [mg] | 656 mg. |
| phosphorus | 62 mg. |
| Calcio | 39 mg. |
| Magnesium | 43 mg. |
| Selenium | 3 µg. |
| Sodium | 2 mg. |
| Iron | 1.02 mg. |
| Iodo | 1 mg. |
| Zinc | 0.30 mg. |
| Vitamins | |
| Vit. B1 Thiamine | 0.06 mg. |
| Vit. B2 Riboflavin | 0.07 mg. |
| Eq. Niacin | 1.27 mg. |
| Vit. B6 Pyridoxine | 0.16 mg. |
| Folatos | 13 µg. |
| Vit.C Ac. ascorbic | 0.5 mg. |
| Carotenoids (Eq.Beta-carotenes) | 6 µg. |
| Vit.A | 10 UI. |
| vitamin K | 2.7 µg. |
Health benefits and recommendations
- In respiratory conditions, they are used to soften coughs and fight colds. Its softening effect on the bronchi and antitussive is proven.
- Laxative, due to its high fiber and sugar content
- Bone Health and Strength: The significant amounts of minerals found in dates make great foods for strength. bones and fight painful and debilitating diseases like osteoporosis
- Energy food, being a wild card in hypercaloric diets and diets of athletes
- It has a high content of folic acid, recommended for pregnant women.
- Anemia: Dates have high mineral content, which is beneficial for many different health conditions, but their Impressive levels of iron make a perfect dietary supplement for people suffering from anemia
- Perfectly replaces sweets and sweets.
- Nervous system health: The vitamins present in dates make them an ideal stimulus to the health of the nervous system and the funcionality. Potassium is one of the main ingredients in promoting a healthy and sensitive nervous system, and it also improves the speed and alertness of brain activity.
- Lowers blood pressure, being ideal for hypertensive patients.
- Allergies: One of the most interesting aspects of dates is the presence of organic sulfur in them. This is not a very common element to find in food, but it does have a number of valuable health benefits, including reducing allergic reactions and seasonal allergies.
- Ideal to take them after training and when we need immediate energy.
Not recommended or very moderate use in:
- People with obesity.
- Diabetics.
- People with hypertriglyceridemia, because dates have a high concentration of simple sugars.
- If digestive disorders such as diarrhea, gas, bloating, etc. occur.
- If you suffer from migraines, due to its content in tyramine, a vasoactive amino acid that generates cerebral vasoconstriction, followed by the dilation of the blood vessels in the head.
- Kidney disease due to potassium restriction.
Total culture: Eduardo Domínguez
Personal training and preparations, Eduardo Domínguez