{"id":109,"date":"2026-07-15T18:26:25","date_gmt":"2026-07-15T18:26:25","guid":{"rendered":"https:\/\/suemcwilliams.com\/?p=109"},"modified":"2026-07-15T18:26:25","modified_gmt":"2026-07-15T18:26:25","slug":"dates-for-fueling","status":"publish","type":"post","link":"https:\/\/suemcwilliams.com\/?p=109","title":{"rendered":"Dates for Fueling"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\">A healthy alternative <\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">A recent article in Medscape discussed the increase in the use of dates as a sweetener and noted that it might not be a healthy alternative because of its sugar content. Yet, as a runner who is interested in fueling sources, this might be worth exploring.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dates are high in both glucose and fructose. 100 grams or 3\u20134 Medjool dates contain approximately 68 g of sugar. To break it down by date, one date contains 8.5 g of glucose and 8.5 g of fructose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The added benefit of eating dates are the nutrients, polyphenols, tannins, flavonoids, carotenoids, amino acids, calcium, iron, magnesium, potassium, phosphorus, sodium, inc, manganese, and vitamins A, B1, B2, Copper, Florine, and selenium. A big bang for just 100 grams.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But it is important to know that they are high in fiber. While dates help support the microbiota, 7 g of fiber in 100 g means you probably don\u2019t want to use them as a source of fuel for your entire run. Not unless there are available toilets along your route.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eating 100 g of dates at the beginning of a run might be easier than trying to eat a larger meal or sucking down a gel or drink if you\u2019re trying to get your fuel source down quickly to get out on your run.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A healthy alternative A recent article in Medscape discussed the increase in the use of dates as a sweetener and noted that it might not be a healthy alternative because of its sugar content. Yet, as a runner who is interested in fueling sources, this might be worth exploring. Dates are high in both glucose [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-109","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=\/wp\/v2\/posts\/109","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=109"}],"version-history":[{"count":1,"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=\/wp\/v2\/posts\/109\/revisions"}],"predecessor-version":[{"id":110,"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=\/wp\/v2\/posts\/109\/revisions\/110"}],"wp:attachment":[{"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/suemcwilliams.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}