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Fitness Health and Wellness

All statements on this page have been written and peer reviewed by registered dietitians. All statements are made by that of the author as an expert in health sciences and not by Natural Delights as a company.

Nutrition-fitness

Whether you go to the gym a few times a week, jog the neighborhood every morning or are training for a triathlon, proper nutrition can support performance, energy levels and recovery. While it is important to fuel and hydrate your body throughout the whole day, knowing what to eat and when to eat around exercise may support the energy needed to train and perform.

Medjool dates are an excellent source of carbohydrate pre-, during- and post- workout. They may support fueling your exercise routine and may provide your body with other nutrients like antioxidants and potassium that help your body recover. Plus, they are a simple, convenient, ready-to-eat snack that you can throw in your gym bag.

 

Pre-Workout Fuel

Pre-workout nutrition is focused on fueling and hydrating the body for training and performance.

2 to 4 Hours Pre-Workout

Consume a pre-workout meal to provide your body with energy for training.

Pre-workout meal ideas:

  • Oatmeal with Medjool dates and nuts paired with low-fat Greek yogurt and 16 - 20 ounces of water

  • Turkey and cheese sandwich on whole grain bread with avocado, lettuce and tomato paired with 2-3 Medjool dates and 16 - 20 ounces of water

  • Cashew Chicken Stir Fry on brown rice or quinoa and 16 - 20 ounces of water

The meal should be:

  • Rich in complex carbohydrates (think oatmeal, quinoa or brown rice)

  • Moderate in lean protein (think eggs, chicken or dairy)

  • Lower in fat (think nuts and oils) and fiber (think broccoli and cauliflower)

  • Consume plenty of fluids pre-workout, at least 16-20 ounces (think water and sports drinks)

30 Minutes to 1 Hour Pre-Workout

If you feel hungry, add a snack of carbohydrates with a small amount of protein (this snack is not necessary if you consumed a meal close to the workout).

 Pre-workout snack ideas:

  • 2 Medjool dates with nut butter and 5-10 ounces of water

  • Whole grain granola bar with a string cheese and 5-10 ounces of water

  • Energy bar with 5-10 grams of protein and 5-10 ounces of water

This snack also applies to those individuals who workout early in the morning

  • It is important to consume a carbohydrate-rich snack prior to exercise to provide the body with energy

  • Because you have not consumed fluid all night, try to drink 16-20 ounces of water before starting exercise

During-Workout Fuel

During exercise, the main focus is to stay hydrated.

Ideal Water Consumption

  • Consume 5 -10 ounces of fluid every 15 - 20 minutes of consistent movement
  • For those exercising 0 - 90 minutes, water should be an appropriate way to hydrate

20 - 30 grams of carbohydrate ideas:

  • 2 dates
  • 1 gel or gu
  • 4-6 energy bites/blocks
  • 1 banana
  • 12-16 ounces sports drink

For those that train longer than 90 minutes, the sports nutrition recommendation is to add 30-60 grams of carbohydrate per hour.

  • If you are training for a marathon, triathlon or endurance event and know your workout will be multiple hours long, fueling with carbohydrates earlier in the training session may help prevent fatigue.
  • If you have never consumed carbohydrates during exercise, start practicing on long runs and/or rides with approximately 20-25 grams of carbohydrate every 30 minutes.

Post-Workout Recovery

Post-workout nutrition is focused on recovery. Think of recovery as having 3 R's: Replenish, Rebuild and Rehydrate.

  • Replenish means you need carbohydrate to replace what was burned off in exercise. Medjool dates are an excellent source of post-workout carbohydrate and can help you replenish your glycogen stores (stored carbohydrate).
  • Rebuild means you need protein. Exercise causes muscle breakdown and thus requires high-quality protein to help rebuild and repair muscle fibers. The general recommendation is approximately 20 grams of high-quality protein post-workout.
  • Rehydrate means you need to drink fluid to replace the fluid and electrolytes lost in sweat. The goal is to consume 16 - 24 ounces per pound of fluid lost during exercise or continue to consume fluid until your urine is pale yellow to clear in color.

0 to 45 Minutes Post-Workout

  • The goal is to eat as quickly as you can post-workout, but definitely within 45 minutes. If you can do it faster, then great!
  • Simple carbohydrate is the best immediately post-workout because it breaks down quickly and promotes recovery at a faster rate.
  • High-quality protein is essential immediately post-workout because it provides the amino acids necessary to promote repairing muscle fibers. While all proteins can fit in the post-workout snack, whey protein is the quickest digesting protein and naturally contains the highest content of leucine, a branch chain amino acid that independently has been shown to stimulate muscle resynthesis after a workout.

Immediate post-workout snack ideas:

  • Low-fat chocolate milk

  • Vanilla Greek yogurt with chopped Medjool dates and water

  • Protein bar and water

  • Smoothie made with low-fat milk, whey protein, Medjool dates and banana

  • 2-3 ounces beef or chicken jerky, 2-4 Medjool dates and water

45 Minutes to 2 Hours Post-Workout

Follow your post-workout snack with another snack or meal within the 1 - 2 hours. This meal should contain complex carbohydrates, lean protein, healthy fat, veggies (if appropriate) and fluid.

Post-workout meal ideas:

Hydration

Maintaining proper hydration is a key component to your overall health and fitness routine. Water helps your body in a variety of ways including:

  • Regulating body temperature

  • Helps lubricate and cushion joints

  • Helps rid the body of wastes through urination, perspiration and bowel movements

In fact, depending on age, the human body is comprised of 60-80% water, making it essential that you're hydrating continuously.

  • The general guideline is to consume half your bodyweight (in pounds) in ounces of fluid per day.
  • Exercise will increase your fluid needs, so a general recommendation is to add an additional five to ten ounces of fluid for every 15 - 20 minutes of consistent activity.

Electrolytes are an essential part of hydration, specifically sodium and potassium. The average person loses three times the amount of sodium in sweat as potassium, and salty sweaters can lose even more.


Here are some ways to ensure you are consuming enough electrolytes to support your exercise

  • If you exercise longer than 60 - 90 minutes, be sure to consume a sports drink or add electrolytes to your beverage
  • If it is hot and humid outside, or you train twice a day, add electrolytes to your workout routine at the start of exercise
  • Add electrolyte rich foods to your diet:
    • Sodium-rich foods: Add salt to eggs and veggies and consume other salty foods like salted nuts, whole grain crackers and pretzels, pickles, etc.
    • Potassium-rich foods: Medjool dates, strawberries, bananas, potatoes, sweet potatoes, beans, avocado, milk, yogurt, etc.
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Amy Goodson

MS, RD, CSSD, LD

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