Medjool Dates, the Power Fruit for workout recovery

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Want to get the most out of your workout? What you choose to eat before, during and after exercise can make all the difference, but make sure to avoid taking in too many calories, processed sugar and fat.

Natural Delights Medjool Dates are the perfect workout snacking choice. They contain important vitamins and minerals, are high in antioxidants called polyphenols, and they rate low-medium on the Glycemic Index. Plus, they’re so moist and chewy Medjool dates are practically irresistible!

It’s critical to support any exercise regimen with the right food, and as we age it’s even more important. Both the timing and content of your pre- and post workout snacks are important, so here’s a little guide to help you perform and recover optimally.

One hour before your workout eat an easily digestible snack like these Medjool Date Power Balls.

During a tough, long workout, be sure to sip water periodically. If you’ve been working out for a while, your blood sugar levels could drop and cause you to become fatigued or light headed. You may wish to have a light snack at this point, such as two pitted Medjool dates.

Dates are a fresh fruit high in the all-important natural glucose with the added benefit of recovery minerals and antioxidants. They are just as easily digested and portable as a “power pack.”

After your workout, one of the best things you can do is have a glass of water. And within an hour or two your muscles can use some replenishment. Enjoy a high-quality meal with vegetables, protein, and a good whole grain carb like brown rice or quinoa. Or if you’re on the go, try these Medjool Date Raw Energy Bars.

The Portable Power Fruit

Medjool dates are high in beneficial polyphenols. These powerful antioxidants combat oxidation in our bodies and mop up the free radicals created by exercise ensuring you get all the benefits of your workout efforts. Medjools are low-medium on the Glycemic Index (GI) meaning they produce smaller fluctuations in blood glucose and insulin levels. This is important for sustained energy without the ‘sugar crash.’

Look for the clear plastic tubs of Natural Delights Medjool Dates in the produce section of your local grocery or specialty foods store.


Medjool Date Raw Energy Bars

These are a healthy, tasty snack and full of good things for post-workout recovery, including fat, carbohydrates and protein. The fat in these is from healthy sources: nuts and coconut, and this fat is used for many of the body’s recovery processes.

2 cups (500 mL) Natural Delights Medjool Dates, pitted and chopped (about 20 dates)
2 cups (500 mL) raw cashews
½ cup (125 mL) sliced raw almonds
¾ cup (175 mL) cocoa powder
pinch sea salt
½ cup (125 mL) unsweetened shredded coconut
2 tbsp (30 mL) vanilla extract
3 tbsp (45 mL) cold water

Line a 9 x 5-inch (2L) loaf pan with parchment paper.

Combine chopped Medjool Dates, nuts, cocoa powder, and sea salt in a food processor. Pulse to process all the ingredients together to a coarse texture, about 25 pulses. Add shredded coconut and pulse again a few times. Add vanilla extract. Add water, a little at a time, pulsing after each addition, until the mixture reaches a dough-like consistency.

Transfer the mixture into prepared pan, press top down evenly with a rubber spatula or with clean hands, and chill for about an hour before serving.

Serves 10

Per serving: 341 calories, 16g fat, 22mg sodium, 50g carbohydrate, 7 g fibre, 8g protein


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