Marathon Nutrition Checklist

Fuel Your Race Naturally

Training for a marathon doesn’t begin the day before the race. We know you’re waking up early and putting down base miles. With all that endurance training it’s sometimes easy to forget about your nutrition plan.

Here are a few ways to incorporate Natural Delights Medjool dates and our new Energy Bars into your schedule.

individual dates checkmark

Fueling Your Run

Medjool dates are a perfect source of high-quality carbs and many runners use them to fuel up before a race or training run. They are great as a whole snack or a natural sweetener to your plant-based protein power smoothies.

Here’s a delicious recipe for a Medjool date green power smoothie

Powering Through The Miles

As you're burning through breakfast you’re going to need to refuel with quality carbs during your run, in addition to staying hydrated. Instead of reaching for candy, chews or goos, pocket some of our pitted Medjool dates and our new Energy Bars. These will provide you with the carbs you need for sustained energy without the sudden sugar spike.

Mixed Berries Energy Bar

Carbs Per Serving: 33 grams

Pitted Medjool Dates

Carbs Per Serving: 32 grams

Try our recipe for runners energy drops with Medjool dates!

Recover Naturally

All of those high-quality carbohydrates are perfect for post-run recovery to replenish glycogen stores (the main fuel source in strenuous activities). (1) Each serving of Natural Delights Medjool dates also has 280mg of potassium, which is 50 percent more potassium by weight than bananas. Replenishing potassium levels which dropped during exercise prevents muscle cramps and regulates your heart rate. (2)

(1) Glycogen Replenishment After Exhaustive Exercise. The Sport Journal. February 2008.

(2) USDA Nutrient Database Potassium. University of Maryland Medical Center. August 2015.