5 Rules to Exercise with a Date


When exercising your body is fueled mostly by carbohydrates so you should start your exercise fueled up and bring snacks along for the duration. Dates have what it takes to provide the energy you need with just the right nutrition value. Whether you are on a run, bike or hike, keep in mind these 5 reasons to bring a date.


  1. Good Start Rule – Fuel up your glycogen stores before starting exercise. A 40 gram serving of dates has 30 grams of carbohydrates, a good amount to start your exercise. To find out how many dates are in a serving, first, check the size of the date. A medium-sized date fits in a teaspoon with about 5 grams of carbohydrates. 6 medium dates make a serving. A jumbo-sized date fits in a soup spoon with about 15 grams of carbohydrates. 2 jumbo dates make a serving.
  1. The Goldilocks Rule – Dates have 120 delicious energy-giving calories for 6 medium or 2 large dates, which is just enough and not too much to start your exercise. You burn about 100 calories for every mile, so you do not need a 250 calorie bar.
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  1. Take it Easy Rule – Dates are convenient and easy to carry along the original travel snacks. Keep dates stored in the pantry and always ready to go. Date shelf life is up to 6 months in the refrigerator.


  1. Snack with Benefits Rule – Dates are nutrient dense natural snack with plenty of potassium. Antioxidants from dates have the extra benefit of protection. No empty calories here.


  1. Buddy Rule – You are never alone with a date. So next time you run, bike or hike take a date. Get packed up with delicious date snacks and get out there and exercise.


Dates’ provide the fuel for endurance exercise to keep up energy and Boost nutrition.




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