Since going Paleo, I’ve started experimenting with natural race fuel – the chemical-laden Gu and Chomps just taste weird to me now and upset my stomach. I’ve carried dried fruit, made my own gels using fruit, chia seeds and sweet potatoes, and I’ve messed around with the recipe I’m about to share now – medjool dates stuffed with coconut oil and cocoa powder. It’s my absolute favorite way to fuel before, during and after a race, training run or workout.
Dates contain easily digestible simple sugars plus fiber that helps stabilize blood sugar. The high levels of potassium help keep your electrolytes balanced and the magnesium is a natural anti-inflammatory. Iron and B-complex vitamins help boost energy. Dates also contain calcium, Vitamin K and phenols (antioxidant compounds that protect cells against damaging free radicals). So much nutrition in such a small package!
I use the coconut oil because of the MCT (medium chain triglycerides). Coconut oil is metabolized like a carbohydrate – The fatty acids are sent directly to the liver for conversion into energy and not into body tissues as fat. The cocoa powder is rich in potassium and contains energy-boosting caffeine and theobromine (which is also a mood booster). Potassium chloride AKA salt substitute helps strike a better electrolyte balance than sea salt (although for training sessions shorter than 3 hours, you don’t really need the extra potassium anyway, as long as you replenish post-workout).
Okay, so now you know why. Let’s talk about how!What you will need to make a dozen of these little energy bombs:
12 large medjool dates (fresh are softer and easier to work with than dried)
1/4 cup coconut oil
2 tablespoons unsweetened cocoa powder
Potassium chloride (sold as “salt substitute” in your grocery)
Using a sharp knife, carefully slit each date without cutting completely in half and remove the pit in each, then spread the halves apart so they fold open like sticky little books.
Next, mix the 1/4 cup of coconut oil with 2 tablespoons of cocoa powder until it forms a brownie-batter like consistency. You can use less cocoa if you like. I won’t micromanage your taste buds.
Use a teaspoon to measure out the amount you’ll put in each date. You may use a bit more or less depending on the size of each date. Spread cocoa/oil mixture inside each half and then sprinkle with the salt substitute.
Smush the halves of each date back together and pinch the edges slightly to seal. Now it’s time to wrap them! I use Glad Press’n’Seal, although foil works well too. I wrap these as shown below (more info later on why, beyond easy wrapper removal):After wrapping each date individually, they’re ready to go into a baggie and then into your fuel carrying system. I can fit 6 dates into a snack-sized bag, which goes into my SPI belt. It’ll hold more, but this is usually all I need.
These are great for pre- and mid-run, but for fast post-run fuel (or for when I need a little change in flavor and a bit of protein), I like to stuff them with cashew butter or almond butter instead. Same concept, less mixing.
To tell them apart in my bag without having to inspect them, I wrap the ones filled with nut butter like candies, twisting the long ends of each. I usually mark a C or A on the wrapper depending on which nut butter I use, but it’s easier to feel the difference in wrapper than it is to read the writing when running.
There you have it! Natural, portable energy that can be consumed on the run, on the bench in a derby bout or between sets in the gym. Nothing fake and you can control what goes into your fitness nutrition.
For the sake of comparison, here are the nutrition facts for my recipe vs. Gu. Since it is not an exact 1:1 ratio on carbs, you may have to play around a bit with how frequently you consume these as opposed to how frequently you’d use Gu. As I become fat-adapted, I notice I need fewer and at longer intervals than I did when I was weaning myself off of the carb-heavy diet I used to consume.
I hope you enjoy these – please let me know what you think! I welcome feedback and I’d love to know what works (and doesn’t work) for you. My next post will be about some of the other options I’ve tried – I’ll include the recipes for the homemade gel and sweet potato puree I like to use.
I have never tried dates,but this looks like enough incentive to have a go at it!
Thanks for sharing this recipe. I have been thinking of getting rid off the energy chews but wasn’t sure with what. Can you tell me more on how many do you eat? How early do you recommend to eat them before a run? How often do you snack during a long run or a long workout that is more than an hour? I’m a runner and most of my runs are from 1 to 2hrs.
Sorry for the delay! I tend to eat one about 20 minutes before I run, then space each mid-run dates out about 30-40 minutes apart. For a half marathon I’ll eat one at each of the 5K, 10K & 15K marks.
I haven’t tried these yet on a run but I just made some and they are delicious. I didn’t think I’d be a fan! I use carob so I mixed a little instant coffee in mine to give me the caffeine boost. I’m going to get myself some cacao powder to try instead in my next batch. Thank you for sharing these with us!
I’m curious – what is the point of the potassium chloride? Does that just add the additional potassium? I’ve heard some runners talk about needing more salt to get through the run or using salt as an alternative to electrolytes in Gatorade. What is your take on that? I’m just really consistently getting in to the longer runs for my marathon training and thinking I need something more. For a half marathon earlier this year I took one Larabar and some dates with me and had a bite here and there… but running more of these longer distances, I’m feeling bogged. I’m looking forward to trying this out!
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