For athletes pushing their physical limits, fueling is a critical component of success. While energy bars, gels, and chews all serve this purpose, the key differentiator often lies in how easily they are absorbed and tolerated by the digestive system, especially when it's under stress. CLIF BLOKS, with their semi-solid and easily-portioned format, are a popular choice for their balance of convenience and effectiveness. However, their digestibility is not guaranteed and is influenced by several factors.
The Science Behind BLOKS Digestion
CLIF BLOKS are formulated with a blend of easily digestible carbohydrates. A quick look at the ingredients reveals organic tapioca syrup, organic dried cane syrup, and organic maltodextrin as primary energy sources. This composition is designed for rapid absorption during intense exercise. The sugars provide quick energy, while the maltodextrin is a complex carbohydrate that helps sustain energy levels over a longer period. This combination prevents the sudden energy crash that can result from consuming only simple sugars.
Crucially, CLIF BLOKS are low in fat and fiber. Both fat and fiber slow down the digestive process, which is why energy bars can feel heavy on the stomach during exercise. By minimizing these components, BLOKS allow for quicker gastric emptying and faster energy delivery to the muscles. The primary ingredients are plant-based and non-GMO, and they are free from high fructose corn syrup or artificial flavors, which can be triggers for digestive upset in some sensitive individuals.
The Critical Role of Hydration
While the ingredients are optimized for easy digestion, proper hydration is non-negotiable for athletes using CLIF BLOKS. The chewable, semi-solid form requires a water chaser to aid in breakdown and absorption. Consuming energy chews without adequate water can draw fluid from your bloodstream to the stomach, potentially causing cramping and dehydration. For optimal digestion and to prevent issues, athletes should always consume CLIF BLOKS with a mouthful of water.
CLIF BLOKS vs. Other Fuel Types: A Comparison
When choosing an endurance fuel, athletes must weigh the pros and cons of different options based on their personal needs and preferences. Here's how CLIF BLOKS stack up against other common choices.
| Feature | CLIF BLOKS (Chews) | Energy Gels | Energy Bars |
|---|---|---|---|
| Digestion Speed | Moderate; semi-solid form requires some breakdown. | Fastest; liquid form is quickly absorbed. | Slowest; solid food with fiber and fat digests slowly. |
| Convenience | Easy to portion and carry in a slim pack. | Quick to consume, but can be messy and hard to portion. | Bulky to carry; can be difficult to eat during high-intensity activity. |
| Texture & Taste | Soft, chewy, and flavorful like gummy candy. | Often thick and can have an intense taste. | Can be dry or dense, hard to swallow when thirsty. |
| Hydration Needs | Requires moderate hydration to prevent stomach upset. | Requires sufficient water to dilute the concentrated sugars. | Requires the most hydration for proper digestion. |
| GI Comfort | Often well-tolerated by athletes with sensitive stomachs. | Can cause stomach upset if consumed too quickly. | Heaviest on the stomach; highest risk of GI issues during intensity. |
Best Practices for Optimal Digestion
Achieving good digestive comfort with CLIF BLOKS, or any sports fuel, starts with a strategic approach during training. Here's how to ensure they work for you:
How to Fuel with CLIF BLOKS
To get the most out of your CLIF BLOKS while minimizing the risk of stomach issues, follow these steps:
- Test during training: Never try a new fuel on race day. Practice using CLIF BLOKS during your long training sessions to allow your gut to adapt to processing fuel under stress. This practice is known as "gut training" and helps your digestive system become more efficient.
- Start early and fuel consistently: For activities over 90 minutes, start consuming fuel within the first hour. CLIF recommends consuming 3 to 6 BLOKS per hour of exercise. Spacing out your intake into smaller, consistent doses is easier on the stomach than consuming a large amount at once.
- Use water as a chaser: As mentioned, always follow your BLOKS with a drink of water to aid digestion and absorption. This prevents the concentrated sugars from causing gastric distress.
Troubleshooting Digestive Issues
If you still experience digestive issues with CLIF BLOKS, here are some potential reasons and solutions:
- Flavor or Ingredient Sensitivity: While BLOKS are generally well-tolerated, individual sensitivities to ingredients like caffeine or specific fruit flavors can cause problems. Experiment with different flavors or opt for non-caffeinated options if you suspect caffeine is the issue.
- Over-Consumption: Pushing too many calories or carbohydrates too quickly can overwhelm your digestive system. Stick to the recommended intake of 3 to 6 BLOKS per hour.
- Insufficient Hydration: This is the most common cause of GI issues. Make sure you are drinking enough fluids, especially on hot days, to aid in carbohydrate absorption. Consider an electrolyte drink as well to help regulate fluid balance.
Conclusion
Are CLIF BLOKS easy to digest? For most athletes, yes, they are, especially when compared to denser solid foods. Their semi-solid, easy-to-chew format and carefully selected carbohydrate blend make them a highly effective fuel for endurance sports. However, personal tolerance and proper fueling strategy are paramount. The key to successful digestion lies in practicing your nutrition plan during training, maintaining consistent intake, and, most importantly, staying properly hydrated. By doing so, you can enjoy the benefits of CLIF BLOKS without unwanted stomach upset.
For more insights into comparing different fueling options, check out this discussion on Gels vs Blocks.
