Why athletes choose dates
Dates combine natural carbohydrates with fibre and minerals, making them a convenient source of energy before training and a useful carbohydrate option after exercise. They are portable, easy to portion and generally simple to digest.
Choosing a variety
- Medjool: a larger, energy-dense option for long or demanding sessions.
- Sukkary: a sweet option for shorter sessions when quick energy is useful.
- Khalas: a lighter everyday option.
- Ajwa: a smaller, fibre-rich option for lighter activity.
Timing and portions
A small portion 30–60 minutes before exercise may suit many people. After training, dates can be paired with a protein source and water as part of recovery. Individual needs vary, so athletes managing blood glucose or a medical condition should follow professional dietary advice.
