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Amy Goodson, MS, RD, CSSD, LD

Amy Goodson Nutrition Consulting

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Whether you go to the gym a few times a week, jog the neighborhood every morning or are training for a triathlon, proper nutrition is essential for optimal performance, energy levels and recovery. While it is important to fuel and hydrate your body throughout the whole day, knowing what to eat and when to eat around exercise can help you have the energy you need to train and perform your best.

Medjool dates are an excellent source of carbohydrate pre-, during- and post-workout. They can help fuel your exercise routine while also providing your body with other essential nutrients it needs to recover like antioxidants and potassium. Plus, they are a simple, convenient, ready-to-eat snack that you can throw in your gym bag.

Pre-workout Fuel

Pre-workout nutrition is focused on fueling and hydrating the body for training and performance. 
2 - 4 hours before exercise:

30 minutes - 1 hour pre-workout

During-workout Fuel

During exercise, the main focus is to stay hydrated.

For those that train longer than 90 minutes, the sports nutrition recommendation is to add 30-60 grams of carbohydrate per hour. 

Post-workout Recovery

Post-workout nutrition is focused on recovery. Think of recovery as having 3 R’s: Replenish, Rebuild and Rehydrate.

When and what to eat post-workout

0 - 45 minutes post-workout 
45 minutes - 2 hours post-workout

Beef Date Empanadas


Maintaining proper hydration is a key component to your overall health and fitness routine. Water helps your body in a variety of ways including:

In fact, depending on age, the human body is comprised of 60-80% water, making it essential that you’re hydrating continuously. 

Electrolytes are an essential part of hydration, specifically sodium and potassium. The average person loses three times the amount of sodium in sweat as potassium, and salty sweaters can lose even more. Here are some ways to ensure you are consuming enough electrolytes to support your exercise: