(Web Desk) – Dates can be an excellent pre-workout snack for many people due to their high carbohydrate content, portability, and ease of digestion. Nutrition experts say dates provide quick energy by supplying easily digestible carbs, making them a convenient option before exercise.
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According to dietitian Leah Barron, dates contain about 10 to 18 grams of carbohydrates per piece, which can help fuel workouts. Experts generally recommend consuming 30 to 60 grams of carbohydrates one to three hours before exercise, depending on the individual and the workout intensity.
Dates can slightly raise blood sugar levels, which is considered beneficial before exercise. Registered dietitian Alissa Rumsey explains that this rise helps muscles access glucose quickly for energy. The fiber in dates may also slow digestion slightly, preventing sharp blood sugar spikes.
Another advantage is convenience. Dates require no preparation, are easy to carry, and are usually gentle on the stomach. Nutritionists suggest pairing dates with protein or fat, such as peanut butter, to enhance satiety and prolong energy.
However, dates may not suit everyone. Their fiber content—about two grams per date—can cause gastrointestinal discomfort, bloating, or gas for some people, especially those unaccustomed to high-fiber foods. Experts advise choosing lower-fiber carbohydrate options if discomfort occurs.
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