In this articleSections: 9
- 1What does the body need during exercise?
- 2Why are dates the ideal sports fuel?
- 3Timing your dates
- 4The golden combination: dates + nut butter
- 54 sports snacks with dates
- 6Khenizi dates: features
- 7Important tips
- 8Frequently asked questions
- Are dates or bananas better before exercise?
- How many dates a day should I eat for bodybuilding?
- How should I store Khenizi dates?
- 9Related articles in the Onjil Magazine
Energy gels and sports drinks are expensive and full of additives; meanwhile nature gave us one of the best sports fuels centuries ago: dates. Eating dates before a workout supplies the body with fast carbohydrates, potassium and a little fiber, giving you the energy for an intense session. In this Onjil article, we explain how to use dates, especially Khenizi dates, in your training plan.
What does the body need during exercise?
The main fuel for muscles during intense training is glycogen, the carbohydrate stored in muscles and the liver. If you train with low glycogen stores, you tire sooner and the quality of your workout drops. A carbohydrate serving before training tops up these stores.
Why are dates the ideal sports fuel?
- Fast carbohydrates: each Khenizi date has about 5 to 6 g of carbohydrate, mostly glucose and fructose.
- Potassium: an electrolyte lost through sweat that plays a role in muscle contraction.
- Easy digestion: dates are light and usually don't make the stomach feel heavy.
- Portable: no need for a fridge or preparation.
- Natural and additive-free: unlike many industrial energy products.
Timing your dates
| When | Amount | Suggested pairing |
|---|---|---|
| 60 to 90 minutes before training | 3 to 4 dates | With a spoonful of peanut butter for lasting energy |
| 15 to 30 minutes before training | 2 dates | On their own, for quick energy |
| During long training (over 60 minutes) | 1 to 2 dates every 40 minutes | With water |
| After training | 3 to 4 dates | With milk or yogurt for protein |
See more complete plans in Onjil's Pre-workout nutrition and Post-workout nutrition.
The golden combination: dates + nut butter
The sugar in dates is absorbed quickly, and if eaten alone and in large amounts it may lead to an energy dip. Adding a source of protein and fat such as peanut butter or almond butter balances absorption and keeps energy up for longer. The date and nut butter energy snack recipe is designed for exactly this purpose.
4 sports snacks with dates
- Stuffed dates: a date + a teaspoon of peanut butter + a little sea salt.
- Energy balls: dates, oats and nut butter; see the method in homemade energy bites.
- Recovery smoothie: milk + 3 dates + banana + a spoonful of peanut butter.
- Yogurt and dates: Greek yogurt + chopped dates + walnuts; for after training.
Khenizi dates: features
Khenizi is one of the most popular varieties of southern Iran; it has a dark reddish-brown color, a soft, fleshy texture and high sweetness. That softness and sweetness make it ideal for quick eating before exercise and for making energizing snacks. Onjil Khenizi dates are syrup-free, top grade and come in hygienic packaging.
Important tips
- If you have a sensitive stomach, try a small amount and increase gradually.
- Drink enough water alongside dates.
- On a weight-loss diet, include the calories of the dates in your daily count.
- People with diabetes should consult a doctor before using dates as sports fuel.
Frequently asked questions
Are dates or bananas better before exercise?
Both are great. Dates have denser carbohydrates and are easier to carry; bananas are bulkier and juicier. Combining both in a smoothie is also a good idea.
How many dates a day should I eat for bodybuilding?
Depending on your daily calories, 4 to 7 dates, most of them eaten in the meals before and after training.
How should I store Khenizi dates?
Because of their higher moisture, it's better to keep them in the fridge. For your gym bag, take a few in a small airtight container.
Onjil recommends: Order Onjil Khenizi dates from the Onjil shop, and to complete your sports basket, see Onjil's nut butters.
Related articles in the Onjil Magazine
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