Boost Your Toast: 5 Delicious Date Spreads To Power Your Morning Rides
If you’re like most cyclists, mornings can be a rush—and fueling properly before a ride is often the hardest part. Enter toast: simple, versatile, and quick to prepare, it’s the perfect pre-ride snack 1–2 hours before you hit the road or trails.
Coconut Date Spread on Toast
Nutrition Tip for Pre-Ride Toast
To fuel 1–2 hours before your ride, aim for 1–2 g of carbohydrates per kilogram of body weight. Toast is an ideal vehicle because it’s light, easily digestible, and quick to prepare.
Carbohydrate Content: A standard slice of toast provides roughly 15–20 g of carbohydrates, depending on the bread type.
Timing and Portion:
1 hour before a ride: 1 slice of toast is usually sufficient.
2 hours before a ride: 2 slices of toast work well to provide more sustained energy.
Boosting Your Fuel: Pair your toast with 1-2 Tbsp of a carb-forward spread plus a little fat or protein (like a date spread) to help meet your carbohydrate target while keeping digestion gentle.
This simple framework helps ensure your pre-ride snack supports performance without weighing you down.
Why Toast Works as a Pre-Ride Snack
Toast might seem basic, but its combination of lightly toasted bread and the right topping delivers just what your body needs before a workout. Here’s why it works:
Easily Digestible Carbs: Toast provides carbohydrates in a form that’s gentle on the stomach, giving you sustained energy without weighing you down.
Customizable Nutrition: Add nut butter, fruit, or these date-based spreads (below) to balance carbs with a little protein or healthy fat.
Quick and Convenient: When time is short, a slice of toast can be ready in minutes—perfect for early morning workouts.
Light Enough to Eat Early: If you don’t have time for a full breakfast, toast is enough to fuel your ride without feeling heavy.
In short, toast is your “quick fuel” go-to. And with the right toppings, it can be more than just a snack—it can be a delicious, energy-packed start to your day.
5 Delicious Date Spreads To Boost Your Toast
Dates are naturally sweet, full of fiber, and provide quick energy from natural sugars—perfect for pre-ride fuel. Here are five date-based spreads to amp up your morning toast and rides, along with topping ideas:
1. Coconut Date
15 pitted Medjool dates (soaked)
3-4 Tbsp full-fat canned coconut milk
½ tsp ground cinnamon
¼ tsp ground cardamom (optional)
Pinch of sea salt
Date soaking water as needed
Topping Ideas: toasted coconut flakes, sliced bananas, crushed pistachios, diced almonds
2. Chocolate Coffee
15 pitted Medjool dates (soaked)
3 Tbsp unsweetened cacao powder
½ tsp fine sea salt
½ tsp ground cinnamon
¼ tsp ground ginger
1 tsp vanilla extract
¼–⅓ cup hot brewed coffee
Topping Ideas: cacao nibs, sliced strawberries, crushed hazelnuts, a drizzle of date syrup, pinch of flaky sea salt
3. Maple Tahini
15 pitted Medjool dates (soaked)
3 Tbsp tahini
2 Tbsp maple syrup
½ tsp vanilla extract
¼ tsp fine sea salt
Dash of ground cinnamon (optional)
Date soaking water as needed
Topping Ideas: apple slices, pumpkin seeds, a sprinkle of cinnamon
4. Date Buttercream
15 pitted Medjool dates (soaked)
3 Tbsp unsalted butter or ghee, softened
1 tsp vanilla extract
Pinch of fine sea salt
1–2 Tbsp date soaking water
Topping Ideas: fresh berries, crushed walnuts, a light sprinkle of cinnamon or cardamom
5. Peanut Butter Chocolate
15 pitted Medjool dates (soaked)
2 Tbsp peanut butter
2 Tbsp unsweetened cocoa powder
½ tsp vanilla extract
Pinch of fine sea salt
¼ cup warm water or plant milk, more as needed
Topping Ideas: sliced bananas, cacao nibs, crushed peanuts, hemp seeds
How to Make These Date Spreads
Soak your dates in warm water for 10–15 minutes, then drain (reserve some soaking water).
Blend the soaked dates with the listed ingredients in a high-speed blender or food processor.
Add reserved date water or another liquid as needed to reach a creamy, smooth consistency.
Optional: Add 1-2 tsp melted coconut oil, butter, or ghee for an extra-rich flavor.
Chill for 30 minutes for a firmer texture or more developed flavor.
My Favorite Products for Perfect Date Toast
Rancho Meladuco Dates – naturally sweet and perfect for spreading
Vitamix High-Speed Blender – for ultra-smooth, creamy spreads
Sourdough Toast from a Local Bakery – a hearty base with flavor and texture
Spices from Diaspora Co. – high-quality cinnamon, cardamom, and more for flavoring
Final Thoughts
Whether you’re squeezing in a quick ride before work or tackling an early morning training session, a slice of toast with a nutrient-packed date spread is a small but mighty pre-ride meal. With these spreads and topping ideas, your morning toast can be an exciting, customizable fuel source that energizes every pedal stroke.
Join The Bakin’ Biker’s Club
Join a community of cyclists who love real food, simple nutrition, and recipes designed to keep you performing on every ride — while also giving back to the next generation of riders.
