Dates are popular with active people for a simple reason: each one is a small, portable serving of fast-acting natural carbohydrate. A pitted Medjool date provides about 18 g of carbohydrate and 66 calories, according to USDA data, with no wrapper to read and nothing added. This article explains how to use them around exercise and everyday activity.
Why dates work as an energy food
They are mostly carbohydrate. About 75% of a date's weight is carbohydrate, largely the simple sugars glucose and fructose, which the body can use quickly.
They are compact. Two dates fit in a pocket and give more carbohydrate than a typical sports gel.
They bring potassium. One Medjool date has about 167 mg. Potassium is one of the minerals lost in sweat, although dates alone do not replace an electrolyte plan for long, hot sessions.
They are a whole food. For people who prefer to avoid processed sports products, dates are a natural alternative.
When to eat dates around exercise
Before exercise
One or two dates 30 to 60 minutes before a workout tops up available energy without feeling heavy. This is especially useful for early morning sessions when a full meal is not practical. See are Medjool dates good before a workout.
During long exercise
Sports nutrition guidelines commonly suggest 30 to 60 g of carbohydrate per hour during endurance exercise lasting more than about an hour. Two to three Medjool dates fall in that range. Dates contain fiber, which some people find uncomfortable during hard efforts, so try them in training before relying on them in a race. Remove the pits beforehand and carry water.
After exercise
After a session, the body restocks its carbohydrate stores and repairs muscle. Dates supply the carbohydrate but very little protein, about 0.4 g each. Pair them with a protein source such as milk, yogurt or a protein shake.
Dates for everyday energy
You do not have to be an athlete to use dates well.
- The afternoon slump. Two dates with a handful of nuts is steadier than a pastry or a sugary drink.
- A busy morning. Dates chopped into oatmeal or blended into a smoothie add natural sweetness and energy.
- Travel and hiking. Dates keep without refrigeration for a day out and do not melt or crumble.
- Breaking a fast. Dates are the traditional food for ending a fast, giving quick energy after hours without eating.
Quick energy or lasting energy?
Eaten alone, dates give a fairly quick lift. For energy that lasts, combine them with protein, fat or extra fiber, which slow digestion:
- Dates stuffed with almond or peanut butter
- Dates with walnuts or almonds
- Dates with plain Greek yogurt
- Dates blended with oats and milk
How many is enough?
Match the amount to the activity. For a light workout or a desk-bound afternoon, one or two dates is plenty. For a long run or ride, two or three per hour may suit you. On rest days, remember that dates are calorie dense and count them like any other sweet food. See dates and weight management.
A note on blood sugar
If you have diabetes or are prone to low blood sugar during exercise, plan your carbohydrate with your doctor. See dates and blood sugar.
Which dates to choose
Soft Medjool dates are the easiest to eat on the move and to stuff with nut butter. Firmer varieties such as Mabroom are less sticky and travel well in a pocket or bag. Tamooriya offers Medjool, Mabroom and dry Sukkari, along with stuffed dates with almonds, walnuts and pistachios.
This article is general information, not medical advice.
Frequently Asked Questions
Do dates give you energy?
Yes. Dates are about 75% carbohydrate, mostly natural sugars the body can use quickly.
How many dates should I eat before a workout?
One or two Medjool dates, 30 to 60 minutes beforehand, suits most people.
Are dates better than energy gels?
They provide similar carbohydrate from a whole food. Gels are easier to digest at high intensity for some people. Test both in training.
Are dates good after a workout?
They replace carbohydrate well. Add a protein source, since dates contain very little.
