Pre-workout “Fudge”

Can life get any better? Fudge as fuel for a workout? Cara Roth, our resident holistic nutritionist says we can! Keep reading for more goodness!

There’s often debate on what to eat before, during and after a workout.  From growing up a a competitive athlete, some of what we were told to do was great.  Other things, we’ve since learned better!

What to eat before a workout really depends on you.  How your stomach can handle food and mostly what time you exercise.  Training in a fasted state can be very beneficial for teaching your body to burn fat, for blood sugar balance and allowing the body to work and recovery more efficiently.  That being said, working out first thing does not always suite our schedule.

If you need a little something before a workout it’s best for your snack to be primarily carbohydrates for your body to use as energy. Here’s a pre-workout “fudge” you can make and enjoy 15-30 minutes before hitting the gym.

Pre-Workout “Fudge”

Makes 4 servings
8 medjool dates, pitted
1 Tbsp coconut oil
2-3 tsp cacao powder, to taste
pinch sea salt
In a food processor combine all ingredients, scraping down the bowl often.  It will take a few minutes as  you’re aiming for a thick paste. If the mixture is too thick add more coconut oil or a splash of coconut water or plain water.  Once it’s smooth you can portion it into a reusable gel container or a ziplock bag.  It will keep for a couple weeks and you can store it in the fridge or pantry.
Some information on the ingredients:
Medjool dates: these are full of carbs but are not dried so they don’t dehydrate your body.  Medjool dates specifically have a fibre in them that will slow sugar absorption to get a consistent energy burn.
Coconut Oil: This is my favourite up and coming item in sports nutrition and endurance sports.  Coconut oil is made up of MCT’s (medium chain triglycerides) which means your body will use them for fuel rather than storage.  For an athlete, this means you get 9 calories per gram of coconut oil vs. 6 calories per gram of carbs or protein.  Less volume and more calories is great especially for those in endurance sports.  Plus, coconut oil has been shown to make you leaner.  Win win.
Cacoa Powder: This is the unheated version of cocoa powder.  It’s high in magnesium and calcium which is important for nerve function and recovery.  Plus it has lots of antioxidants to help your body deal with the stress of working out.

The biggest thing to remember about what to eat when working out is that you know your body best.  Experiment a bit to see if a small tweak here or there can enhance your performance and results!

To your health,



Fasted Exercise:
Coconut oil:
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