Cycling Nutrition

Can Cyclists Benefit from the Nutrition in Dates?


You might have had dates mixed into energy bars. But have you considered their benefits? These small fruits often serve as a go-to to naturally sweeten foods, but they offer up more than a dessert-like taste—they’re also loaded with nutrients. Learn how dates’ nutrition can help your general well-being, as well as fuel your rides and help you recover too.

Of course, there’s a catch to having too much fiber, especially around your ride time—it can result in an unplanned pit stop. Taub-Dix warns that cyclists should monitor how their body responds to eating dates, as too many can lead to bloating and potential diarrhea in some people.

On the other hand, dates offer a source of energy for your rides. The tiny fruit consists of 70 percent carbohydrates, which comes from mostly sugars like glucose, sucrose, and fructose.

Dates have other health-promoting nutrients

Dates not for you midride? You can benefit from eating them postride too. That’s because dates also provide vitamins and minerals like iron, magnesium, and copper says, Taub-Dix. These nutrients help cyclists by supporting the immune system. Iron, in particular, is super important because it helps carry oxygen to your muscles through your bloodstream. And magnesium helps to maintain healthy blood pressure and blood sugar, as well as maintain muscle and nerve function—it’s also easy to lose through sweat and urine so it’s key to get in your diet.

According to a study published in International Journal of Molecular Sciences, most date varieties contain polyphenols (a type of disease-fighting antioxidant) and other nutrients that help support your cardiovascular system and maintain blood pressure. They may also reduce inflammation.

While research is limited, some studies have highlighted dates for improving brain health and providing antibacterial properties thanks to those antioxidants and phytochemicals.

How can you incorporate dates into your diet?

“Dates can seamlessly and deliciously weave their way into some of our favorite dishes”. Whether you’ve opted to take dates along for your next ride or to eat them after, you can incorporate them in your everyday diet as they easily pair with foods you likely already enjoy, she says. Dates are very versatile and can be found in many different forms including jams, syrups, desserts, appetizers, and beyond.

Here are a few ways to add more dates to your plate:

  • For a delicious dinner side dish, combine dates with bitter-tasting foods like broccoli rabe or Brussel sprouts to create the perfect savory-and-sweet flavor combination.
  • Try mixing dates in with your favorite nuts, like almonds, for a snack on the go. “The protein and healthy fat in the nuts help to slow the absorption of sugar in the dates, which helps even out blood sugar levels and provide more sustained energy”.
  • Add them to a salad for a sweet twist and even more nutrients.

Original Post Bicycling

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