You’ve probably never had a Medjool date before—which means not only are your taste buds missing out, but so is your workout. “High in carbohydrates, potassium, and other minerals, dates are a solid fuel for performance and recovery,” says Katie Kissane, R.D., C.S.S.D., owner of NoCo Sports Nutrition and Fitness in Fort Collins, CO.
The king of dates, Medjools are bigger, sweeter, and juicier than any other variety. That means they not only pack more of those performance perks into one package, but popping just one in your mouth will satisfy any sugar craving, naturally.
Here, five reasons Medjool dates should be added to your performance plate.
5 Reasons Medjool Dates Are the Ultimate Workout Fuel
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They’re Packed With Slow-burning Carbs
“Carbohydrates are the main fuel for our muscles during moderate-to high-intensity exercise. Like cars, we can’t keep going without gas in the tank,” explains LA-based sports nutritionist Jeff Rothschild, R.D., C.S.C.S. One Medjool date contains about 66 calories and 15 grams of sugar, which means there is a lot of energy packed in one small serving. And those carbs all come in a low glycemic form. “Having a low GI means the release of glucose into our bloodstream will be slower and smoother than a high GI carb, which allows for steady energy over a workout,” he adds.Kissane suggests noshing on dates to top off your glycogen stores before any activity that’ll eat up carbs for fuel—namely power workouts, strength training, high-intensity interval training, or endurance runs or rides. Aim for two to four dates, 30 minutes before heading into the gym. (Skip em before low-intensity exercise shorter than 90 minutes, though, Kissane adds, since the high-carb content will prevent your body from burning fat for fuel.)
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They Help Prevent Muscle Cramps
The other heavy hitter Medjool dates bring is potassium. “Potassium is an electrolyte that, along with sodium, can become depleted during exercise, but it’s important in balancing fluids in the body. If potassium levels inside the cells are less than outside this can cause muscle cramping and weakness,” Kissane explains. That’s why sports drinks contain potassium to help you rehydrate—but, at 47 mg, one date offers more of the mineral than a serving of Gatorade.
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They Can Help You Recover Faster
In addition to fueling your workout, the high carb content of dates can also you recover. “After a workout the muscles are especially sensitive to insulin and the capacity to store glycogen is maximized,” explains Kissane. Loading up on carbs post-sweat will top off your energy stores and help improve performance in back-to-back workouts, two-a-days, or tomorrow’s workout. Plus, when they’re eaten along with protein post-workouts, dates can stimulate an anabolic or building phase in which the body rebuilds, recovers, and gets stronger, she adds.
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They’re a Natural Sweetener
“Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal,” Kissane says.
For a pre-workout meal, she suggests trying 1 cup of cooked old-fashioned oats, 1 to 2 Medjool dates chopped, 2 tablespoons of nut butter (turn it into an anytime snack by adding a large spoonful of Greek yogurt for some protein).
For an easy snack, try these just-sweet-enough energy balls to pop before a workout, or drop two or three Medjools into a veggie smoothie to add a little sweetness (but skip them on a fruit-heavy smoothie so your sugar count doesn’t skyrocket, Kissane notes)
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They’re a Super Easy Snack
One of the best things about dates is how portable they are, Kissane adds. “Just grab a handful and put them in a plastic bag.” (Two to four is a good serving for most people, she adds.)Snack on them straight or try Rothschild’s preferred method: “I like to dip them in almond butter and eat them as a snack or as a way to add some carbohydrate to my breakfast before a long bike ride.”
“Carbohydrates are the main fuel for our muscles during moderate-to high-intensity exercise. Like cars, we can’t keep going without gas in the tank,” explains LA-based sports nutritionist Jeff Rothschild, R.D., C.S.C.S.
One Medjool date contains about 66 calories and 15 grams of sugar, which means there is a lot of energy packed in one small serving. And those carbs all come in a low glycemic form. “Having a low GI means the release of glucose into our bloodstream will be slower and smoother than a high GI carb, which allows for steady energy over a workout,” he adds.
Kissane suggests noshing on dates to top off your glycogen stores before any activity that’ll eat up carbs for fuel—namely power workouts, strength training, high-intensity interval training, or endurance runs or rides. Aim for two to four dates, 30 minutes before heading into the gym.
(Skip em before low-intensity exercise shorter than 90 minutes, though, Kissane adds, since the high-carb content will prevent your body from burning fat for fuel.)
They Help Prevent Muscle Cramps
The other heavy hitter Medjool dates bring is potassium. “Potassium is an electrolyte that, along with sodium, can become depleted during exercise, but it’s important in balancing fluids in the body. If potassium levels inside the cells are less than outside this can cause muscle cramping and weakness,” Kissane explains. That’s why sports drinks contain potassium to help you rehydrate—but, at 47 mg, one date offers more of the mineral than a serving of Gatorade.
They Can Help You Recover Faster
In addition to fueling your workout, the high carb content of dates can also you recover. “After a workout the muscles are especially sensitive to insulin and the capacity to store glycogen is maximized,” explains Kissane. Loading up on carbs post-sweat will top off your energy stores and help improve performance in back-to-back workouts, two-a-days, or tomorrow’s workout.
Plus, when they’re eaten along with protein post-workouts, dates can stimulate an anabolic or building phase in which the body rebuilds, recovers, and gets stronger, she adds.
They’re a Natural Sweetener
“Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal,” Kissane says.
For a pre-workout meal, she suggests trying 1 cup of cooked old-fashioned oats, 1 to 2 Medjool dates chopped, 2 tablespoons of nut butter (turn it into an anytime snack by adding a large spoonful of Greek yogurt for some protein).
For an easy snack, try these just-sweet-enough energy balls to pop before a workout, or drop two or three Medjools into a veggie smoothie to add a little sweetness (but skip them on a fruit-heavy smoothie so your sugar count doesn’t skyrocket, Kissane notes)
They’re a Super Easy Snack
One of the best things about dates is how portable they are, Kissane adds. “Just grab a handful and put them in a plastic bag.” (Two to four is a good serving for most people, she adds.)
Snack on them straight or try Rothschild’s preferred method: “I like to dip them in almond butter and eat them as a snack or as a way to add some carbohydrate to my breakfast before a long bike ride.”
