What happens to your energy when you eat dates before a workout

For most people, dates can make a great pre-workout snack. They are rich in easily digestible carbohydrates, which provide quick energy for exercise, are portable and require no preparation. However, some people may experience stomach upset due to their high fiber content.

Dates are a great source of carbohydrates

There are several reasons why dates can be a good pre-workout snack. “Dates are a great source of carbs, with about 10 to 18 grams of carbs per date,” Leah Barron, RD, LD, CPT, registered dietitian at The Baseline Lifestyle Co., told Verywell.

Carbohydrates are very beneficial as fuel before a workout. “It depends on the individual and the type of workout, but generally 30 to 60 grams of carbohydrates one to three hours before a workout is a good place to start,” she added.

Dates will slightly raise your blood sugar

As with all carbohydrates, dates can cause a spike in blood sugar levels. “Dates raise blood sugar, which is helpful before a workout because your muscles need to get that glucose quickly for fuel,” Alissa Rumsey, MS, RD, author of Eat without excuse and founder of Rumsey Nutrition Consulting, told Verywell.

The increase in blood sugar, caused by dates or other carbohydrates, is not a bad thing.

“Every time we eat carbs, our blood sugar rises, and that’s a normal and expected response to carbs in a healthy body,” Barron said.

“With dates, the increase in blood sugar may be slightly less due to the fiber content, which helps slow the digestion and absorption of carbohydrates,” she added.

Dates are easy to enter on the go

Taking a few dates before your workout is a convenient and healthy snack option. Especially if your other options are packaged snacks.

“They are portable, require no preparation and are generally easy for most people to digest,” Rumsey said.

Other ingredients can provide an even bigger boost. “You can pair them with a little fat and protein, like dates stuffed with peanut butter, to help you feel full and keep your energy up even longer,” Rumsey added.

Dates could cause gastrointestinal discomfort

Some people may experience discomfort if they eat dates before a workout, due to their high fiber content.

“The problem with dates is that they contain a good amount of fiber, about two grams per date,” Barron said. “Normally this is a good thing, but too much fiber before exercise can lead to gastrointestinal discomfort, gas and bloating, especially if you’re someone who doesn’t normally eat a lot of fiber.”

If you try eating dates before a workout and notice gastrointestinal discomfort, you may want to opt for a snack with carbs and less fiber, she added.