What Happens to Your Energy When You Eat Dates Before a Workout

For most people, dates can make an excellent pre-workout snack. They’re rich in easily digestible carbs, which provide quick energy for exercise, portable, and require no prep. However, some people might experience stomach upset due to their high fiber content.

Dates Are a Great Source of Carbohydrates

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

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

Dates Will Raise Your Blood Sugar Slightly

As with any carbs, dates may cause a rise in blood sugar. “Dates raise blood sugar, which is helpful before a workout since your muscles need to quickly get that glucose for fuel,” Alissa Rumsey, MS, RD, author of Unapologetic Eating and founder of Rumsey Nutrition Consulting, told Verywell.

The rise in blood sugar—caused by dates or other carbs—isn’t a bad thing.

“Anytime we eat carbs, our blood sugar rises, and that is 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 to slow the digestion and absorption of carbs,” she added.

Dates Are Easy to Grab On the Go

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

“They’re portable, require no prep, and are generally easy on the stomach for most people,” said Rumsey.

Other ingredients may provide an even greater boost. “You can pair them with a little fat and protein—like dates stuffed with peanut butter—to feel satiated and sustain your energy even longer,” Rumsey added.

Dates Could Cause Some GI Discomfort

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

“The tricky thing about dates is that they contain a good amount of fiber, about two grams per date,” said Barron.“Normally, this is a great thing, but too much fiber prior to exercise can lead to gastrointestinal discomfort, gas, and bloating, especially if you are someone who does not normally eat a lot of fiber.”

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