Dates: Benefits for Athletes and Nutritional Value

Dates are a popular snack for athletes, especially runners, due to their high carbohydrate content, including glucose, sucrose, and fructose. According to a review published in *Food Research International*, dates are approximately 70% carbohydrates, providing quick energy for muscles during exercise.

However, consumption should be moderate, as two dates contain 3.2 grams of fiber, and excessive consumption can cause gastrointestinal discomfort. Experts recommend testing during training.

Dates also contribute to post-workout recovery, providing iron, magnesium, and copper. Iron transports oxygen to the muscles, while magnesium supports muscle and nerve function, as well as maintaining blood pressure and blood sugar levels.

Studies in the *International Journal of Molecular Sciences* highlight that dates contain polyphenols, antioxidants that protect cells from oxidative stress and are associated with cardiovascular health benefits.

Dates can be consumed in combination with nuts, in salads, or in smoothies.

Source: TΑ ΝΕΑ Print Edition, Special Supplement 'Running', Vita