As an athlete, you already know the most efficient way to fuel your run or ride is by consuming carbohydrates—sugar, starch, or fiber. And you also know that for a fast energy boost, simple carbs like sugars pack the quickest kick.

But not all carbs are created equal. Refined sugar, like that found in processed foods and sweets, is immediately absorbed into the bloodstream, creating a spike—and a crash too soon afterward. So while you might enjoy a quick burst of energy at the start, hitting the wall before your workout is done is no fun.

Enter Medjool Dates

Medjool dates are a whole fresh fruit found in the produce aisle. One serving of two Medjool dates has 33 grams of carbohydrates (in the form of fruit sugar) and provides 15 percent of your dietary fiber. The fruit is low on the Glycemic Index (GI) thanks to natural plant fiber, which helps slow down sugar absorption into the body. This results in a steady source of energy, with no crash.

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Natural Delights™ Pitted Medjool Dates are naturally snack-sized and portable, and the Natural Delights™ compact, grab-and-go packaging makes it even easier to fuel up before, during, or after a run or ride. Whole or chopped or blended, Medjool dates have a sweet, caramel-like flavor, making them an easy addition to DIY smoothies, granola, and energy balls.

View Natural Delights™ Medjool date recipes

Recover Naturally

Medjool dates are an excellent source of potassium, containing 281 milligrams per serving. That’s 50 percent more of this important mineral and electrolyte by weight than bananas. The carbs and potassium in Medjool dates are especially useful for athletes. The sustained release of carbs refills your body’s glycogen, the main source of energy that is expended during strenuous activity. By also replenishing potassium and rebalancing electrolytes lost through sweat during exercise, Medjool dates also help prevent post-workout cramping and aid with muscle recovery.

Other important nutrients dates provide are B vitamins—niacin, critical for converting sugar into energy, and muscle-building B-6—plus vitamin A, calcium, iron, and magnesium. So it’s no surprise that professional cyclists like Rose Grant and Chloe Woodruff incorporate sweetly satisfying, nutrient-rich Medjool dates in their recovery smoothies.

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Swap Out (Table) Sugar

Medjool dates aren’t just workout-ready, they can also be used to help you reduce or eliminate processed sugar in your everyday life. When you use Medjool dates to replace refined sugar, you gain the other nutrients the fruit provides. Medjool date paste and Medjool date syrup are both simple to make. To make date paste, process dates with hot water until it is the consistency of jam, and use it on toast or in place of the processed sweetener in your favorite muffin or cake recipe.

To make date syrup, boil dates in water and then strain, cooking the liquid to reduce it into a thick liquid. Use it to top pancakes or yogurt, sweeten coffee or tea, or even as a cocktail mixer. Used in your everyday meals, date paste and date syrup are delicious ways to boost your energy the healthy way.

Sustainably grown and providing sustainable energy, Natural Delights™ Medjool Dates are an integral part of performance nutrition. The whole fresh fruit is certified Heart-Healthy by the American Heart Association and low on the glycemic index, as well as pesticide-free, additive-free, and Non-GMO Project Verified. Reach for Natural Delights™ Medjool Dates to power your performance while optimizing your health.

Buy Natural Delights™ Medjool Dates