Dates are characterized by their many health benefits, and doctors also advise sports practitioners of all kinds, such as swimmers and bodybuilders, to eat dates regularly.
the benefits of dates for athletes are endless, especially when eating them before and after exercising.
Dates also contain fructose, a natural sugar, so it can be added to various types of foods and drinks as an alternative to sweetened sugar, which causes weight gain.
Learn now about the components of
dates and their health benefits, and what are the benefits of dates for
athletes , whether the benefits of eating dates before or after exercise , and
when to refrain from eating them.
Important nutritional components of dates for athletes
The dates of dried fruit and we get it by drying fruit dates. One date contains 66 calories, and it is rich in vitamins and minerals.
Therefore, dates for athletes give them the energy
required to perform various exercises, and also works to maintain the health
and activity of the body. Dates contain the following elements:
- Vitamin A.
- Calcium.
- magnesium.
- potassium.
- Iron.
- copper.
- fibers.
- Vitamin B6.
- Vitamin B3 or niacin .
- Glutamine is the amino acid responsible for the formation of antioxidants.
What are the benefits of dates for athletes?
Some wonder whether dates are useful for athletes?
The answer is definitely yes, as the body needs several nutrients to be able to exercise efficiently throughout the exercise time.
these elements are present in abundance in dates, and the benefits of dates for athletes may be the result of eating it before or after exercise.
Knowing that eating dates before or
after exercise is also useful, but the benefits of dates are higher than the
benefits of dried dates because they are a dried fruit that contains less water,
which means a higher percentage of nutrients and calories.
Benefits of dates for athletes before exercise
The benefits of dates for athletes before exercise are as follows:
get energy
Carbohydrates are the fuel that muscles need to be able to do moderate or high-intensity exercise, and dates contain slow-burning carbohydrates.
these carbohydrates are converted into sugar with a low percentage in the blood (Low Glycemic Form), meaning that the secretion of glucose in the body.
The blood will flow slowly and gradually, giving the body the energy it needs throughout the exercise.
Prevent muscle spasms
One of the most important benefits of dates for athletes is that it contains potassium , as potassium regulates the fluid content in the body, which prevents muscle spasms.
athletes should
include foods and drinks that contain a high percentage of potassium in their
diets before exercise, and bananas are also rich foods Potassium, but the
proportion of potassium in dates is higher than bananas by 50%.
Maintain muscle health
Dates contain niacin, an important vitamin that increases the production of red blood cells , which are responsible for delivering oxygen to the muscles.
Therefore, eating dates
before exercise gives the body the energy it needs during the entire exercise
period without feeling tired, stress, and inability to complete the exercise.
But how many pre-workout grains is recommended?
It is recommended to eat dates half an
hour before exercise, with 2-4 grains.
Benefits of dates for athletes after exercise
The benefits of dates are not limited to athletes during the exercise period only, but it is recommended to eat dates immediately after exercise or within half an hour, due to the body’s need for carbohydrates and protein after exercise.
when eating dates, glycogen is
stored and muscle building. Eating dates after exercise gives the body the energy
and strength it needs to exercise after a day or two, not just the day of
exercise.
But how many grains to eat after exercise is recommended?
You can eat 2-4 grains after exercise,
but when you are bored with eating dates in the traditional way, then you can
use several methods to add them to meals in a delicious, nutritious, and
satiating way.
What are the ways to add dates to the diets of athletes?
Dates are easy to eat, as a number of dates can be placed and carried from one place to another easily, but when you are bored with this traditional method, you can add it to a number of easy and simple recipes, for example:
- Add dates to salads.
- Mix dates with water in a blender and use this mixture as a sugar substitute in all food and beverage recipes.
- Cut dates from the middle, then stuff them with fresh cheese and add walnuts or almonds to it.
- Add two dates to a cup of cooked oats with two tablespoons of peanut butter and add one tablespoon of Greek yogurt, and this recipe is a natural energy drink before exercising.
- Make energy balls by adding dates to nuts, coconut, or oat flakes.
- Dates molasses can also be made .
What are the benefits of date molasses for athletes and how to prepare it?
Dates molasses is prepared by boiling dates with water over a fire until it turns into a thick liquid resembling jam, then it is kept with a tight lid in the refrigerator.
one of the most
important benefits of date molasses for athletes is that it is a complete and
saturated meal before or after exercise, especially when added to Greek yogurt.
What are the benefits of dates with milk for bodybuilding?
The benefits of dates for swimmers and
bodybuilders are multiple as we mentioned previously, but when added with milk
and bananas, the body gets the highest possible energy, and it is recommended
to eat this mixture before lifting heavy weights.
When should athletes refrain from eating dates?
Athletes can eat dates in moderation, as it is not harmful except in rare cases, for example:
- In case of allergy to dates, which is rare.
- In the case of diarrhea, then dates may make the matter worse.
- In the case of injury syndrome ," irritable bowel syndrome" time may cause dates bloating and indigestion.
- Diabetics should not overeat or abstain from it, while consulting a doctor to determine the appropriate amount for them.
by: Dr Asmaa Reda
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