Dates

Dates are the densest source of glucose in the 50 Man Foods, which is why they are the pre-workout fuel. They carry potassium, magnesium and fiber, with the sugar in a form the body uses fast.

Most men fear fruit sugar. Dates deliver it with enough fiber and minerals that the body handles it differently than refined sugar.

  • Before training
  • Fruit
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, pitted (about 5–6 Medjool) Amount % DV Relative amount
Potassium 696 mg 20%
Magnesium 54 mg 13%
Fiber 6.7 g 24%
Carbohydrate 75 g 25%
Calories 277 kcal 14%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Glucose from dates is the fuel muscles run on during intense exercise. Eating them before a workout supports performance and recovery.

Potassium from dates supports hydration and prevents the cramping that refined carbohydrates cause.

How much, how often

  • 2–4 dates

    Before training

    Glucose and potassium for performance and recovery.

  • With fat

    Or plain

    Eating them with butter or cream slows the glucose rise.

How to buy and prepare it

Medjool dates are large, soft and caramel-like. Deglet Noor are smaller, drier and less sweet.

Avoid dates with crystallised sugar on the surface, which means they have been stored too long.

Pit and eat them plain, or stuff with almond butter and a little sea salt.

Blended into a smoothie with cream and banana, they replace the sugar and the syrup.

Store in an airtight container at room temperature for up to a month, or in the fridge for six months.

Frozen dates keep for a year and are chewy straight from the freezer.

In these guides

Questions

Are dates too sugary?
They are dense sugar, which is why the 50 Man Foods uses them as fuel around training, not as a constant snack.
How many dates before a workout?
2–4 dates 30 minutes before training is enough. More is calories that do not add benefit.
Dates or bananas for potassium?
Dates have more potassium per gram. Bananas have more water. Both are excellent.