Text: David Korsten
A powerhouse for long rides: There are around 65 grams of carbohydrates in 100 grams of dates, which is roughly equivalent to four Medjool dates. This puts them on a par with many traditional energy bars. Their composition is particularly interesting: dates contain glucose and fructose in almost equal proportions. This provides the body with two different pathways for absorbing the sugar. This allows for a higher carbohydrate intake per hour without putting unnecessary strain on the stomach.
Another benefit is their mineral content. They contain significant amounts of potassium and magnesium in particular. Per 100 grams, dates provide around 650 milligrams of potassium and around 50 milligrams of magnesium. This means they not only provide energy but also supply important electrolytes for your ride.
Handy for your jersey pocket: The easiest way to carry dates is to pit them first and store them in a small zip-lock bag. Alternatively, wax paper or aluminium foil can be used. Adding a pinch of salt provides the snack with extra electrolytes. Ideally, you should have a drink afterwards. As a rough guide, aim for two to three dates per hour whilst exercising.
Be careful with the quantity: Dates also contain fibre. Eating too many of them in a short space of time can put a strain on your digestive system. Just like the training itself, eating whilst exercising takes some getting used to. It is therefore better to try out new nutrition strategies during training rather than at the most important race of the season. Another thing to bear in mind: at just under 300 kilocalories per 100 grams, dates are quite energy-dense. This is often an advantage when cycling, but not so much when you’re on the sofa at home.
