1 Minute Energy Bites

1 Minute Energy Bites
in Snacks

If you look at most energy bars at the grocery store, you are likely to find they contain dates and almonds as the primary ingredients.  Why is that?

Well dates are a great source of a number of vitamins and minerals which are great for producing and sustaining heightened levels of activity.  Anyone who has ever eaten a date know how sweet they are, but what you may not know is that they are actually low on the glycemic index, which means they do not spike your blood sugar, meaning that the sugar gets delivered slow and steadily.  Additionally dates are rich in potassium, a vitamin every endurance athlete knows is essential for healthy prolonged endurance activity.  To cap it off dates contain significant levels of nacin, B-6 and iron which contribute towards more efficient conversion of food to energy and muscle development.

So dates are great, but why almonds?  Almonds are a nutrient dense food, rich in antioxidants, protein and healthy fats.  The protein and fats together provide you with a more substantial longer burning fuel for your body.  Studies have shown that athletes eating almonds prior to working out, have been able to sustain more intense levels of exercise when compared to those who consume only carbs/sugars.

And what is even more interesting is that when combined, dates and almonds are more than just the sum of their parts.  The healthy fats and proteins serve to slow down the digestion of the sugars in the dates, producing an even higher levels of prolonged energy.

Now that you know, here is how you make your very own super food energy bars.


  • 1 medjool date
  • 2-4 almonds


  1. Split open the date along the long side of the date
  2. Remove the pit
  3. Put almonds into the center of the date
  4. Wrap the date around the almonds

For optimal effect, consume 30 minutes prior to exertion, and every hour or so during prolonged endurance activities like cycling or marathon running.

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