Fueling Your Workout: How often should I eat CLIF BLOKS?

Endurance athletes who engage in activities lasting over an hour can benefit significantly from carbohydrate intake to delay fatigue and sustain performance. As a convenient fuel source, CLIF BLOKS are designed to provide the necessary carbohydrates and electrolytes, making it essential to understand how often should I eat CLIF BLOKS to maximize their effectiveness. Tailoring your intake to your specific training needs is key to preventing "bonking" and maintaining energy levels.

Quick Summary

A general guideline for endurance athletes is to consume 3-6 CLIF BLOKS per hour of activity, adjusting for intensity and duration. Proper intake provides fast-absorbing carbohydrates and electrolytes to sustain energy and hydration. Timing, hydration, and considering individual needs are crucial for optimal fueling during training and racing, preventing mid-workout energy crashes.

Key Points

• Standard Guidance: For activity over an hour, consume 3 to 6 CLIF BLOKS per hour, always with water.

• Adjust for Intensity: During high-intensity efforts, smaller, more frequent intake (e.g., 1-2 bloks every 15-20 mins) can be easier to digest.

• Test During Training: Practice your fueling strategy in training to ensure gut tolerance and determine your optimal intake rate before a race.

• Use with Hydration: Always pair CLIF BLOKS with water to aid digestion and help deliver fuel and electrolytes to your muscles.

• Consider Specialized Bloks: Use caffeinated options for a boost or high-sodium flavors for hot conditions or heavy sweating, but test them first.

• Fuel Before You Bonk: Start your fueling routine before you feel depleted, typically within the first hour of a prolonged workout.

Understanding the Basics of Endurance Fuel

During intense or prolonged exercise, your body relies on stored carbohydrates, or glycogen, for energy. As these stores are depleted, performance declines, a phenomenon known as "bonking." CLIF BLOKS are a semi-solid, easy-to-chew source of carbohydrates designed to replenish these stores efficiently. They also contain electrolytes like sodium and potassium, which are essential minerals lost through sweat that regulate fluid balance, support muscle function, and aid in hydration. Without adequate electrolyte replacement, dehydration and muscle cramps can occur, impacting performance and safety.

Proper carbohydrate fueling during exercise is a well-established sports nutrition strategy. For activities over 60 minutes, consuming carbohydrates helps maintain blood glucose levels and delay the onset of fatigue. The specific amount needed can vary based on duration, intensity, and individual tolerance. Many sports nutritionists recommend 30 to 60 grams of carbohydrates per hour for exercise lasting between one and two-and-a-half hours, with a potential increase to 90 grams per hour or more for ultra-endurance events. A consistent, measured approach to fueling, like that offered by the bite-sized CLIF BLOKS, is often easier to manage than relying on larger, less frequent fuel sources.

Optimizing Your CLIF BLOKS Intake

The General Recommendation: A Starting Point

For most endurance athletes engaging in activity for over an hour, the manufacturer suggests a baseline intake of 3 to 6 CLIF BLOKS per hour. A single serving, or half a sleeve, typically consists of three bloks, providing a precise amount of carbohydrates and calories. This allows for a customizable fueling plan that can be easily tracked on the go.

Tailoring Your Intake to Workout Duration

Your fueling strategy should adapt to the length of your training or race. Here is a general guide:

• Workouts 1-2 hours: Start fueling around the 45-60 minute mark. A steady intake of 3 bloks every 20-30 minutes is a solid strategy to maintain energy without overconsuming.
• Events 2.5 hours or more: For longer durations, a higher intake rate may be beneficial. You can increase to 6 bloks per hour, or one full sleeve. The goal is to consistently replace lost carbohydrates to prevent energy dips. Some ultra-endurance athletes may even push this higher after practicing tolerance in training.

Adjusting for Intensity and Individual Needs

Intensity plays a critical role in your body's energy expenditure. A high-intensity interval session will burn through glycogen faster than a steady, moderate-paced long run. Therefore, your CLIF BLOKS intake should reflect this.

• Higher Intensity: During intense efforts, the body prioritizes carbohydrate use, and gastric distress can be a risk. A higher intake of carbohydrates, up to 90g/hr, may be possible if the body is trained to handle it. Smaller, more frequent servings of 1-2 bloks are often better tolerated.
• Individual Sweat Rate: For athletes who are "salty sweaters" or are exercising in hot, humid conditions, replacing electrolytes is especially important. Consider using CLIF BLOKS flavors with extra sodium, such as Salted Watermelon, to replenish what is lost.

Always consume CLIF BLOKS with water. The liquid helps with digestion and absorption, preventing potential gastrointestinal issues.

CLIF BLOKS vs. Gels: Making the Right Choice

While both CLIF BLOKS and energy gels provide rapid carbohydrates, they differ in key aspects. The best option often comes down to personal preference and race-day logistics.

Feature	CLIF BLOKS	Energy Gels
Carbohydrate Source	A mix of simple (cane sugar, tapioca syrup) and complex (maltodextrin) sugars.	Typically rely on maltodextrin and fructose combinations.
Texture & Form	Semi-solid, chewy cubes.	Viscous, liquid-like gel.
Consumption	Easy to customize intake by eating individual cubes.	Requires consuming the entire sachet at once, less customizable.
Digestion	Chewing helps initiate digestion; may feel more like eating real food.	Absorbed very quickly, can be a preference for those who dislike chewing during high-intensity efforts.
Portability	Sleek Fastpak is easy to carry and open one-handed.	Lightweight and often in a single-serving sachet.
Flavor Variety	Offers a wide range of flavors, including caffeinated and high-sodium options.	Wide variety of flavors also available.

Best Practices for Consuming CLIF BLOKS

• Train Your Gut: Practice your fueling strategy during training, not just on race day. Slowly increase your intake of carbohydrates over time to allow your gut to adapt. This helps prevent stomach upset during competition.
• Combine with Hydration: Always drink water when consuming CLIF BLOKS. This aids in digestion and ensures that the carbohydrates and electrolytes are absorbed efficiently.
• Time Your Intake: For longer events, a small portion (3 bloks) can be taken 15 minutes before the start to top off glycogen stores. During the event, consume small, regular amounts rather than large quantities at once to avoid overwhelming your digestive system.
• Choose the Right Flavor: Consider using flavors with added caffeine for an extra boost during long efforts, or high-sodium flavors during hot and sweaty workouts.
• Listen to Your Body: Pay attention to how your body responds. If you experience stomach issues, try reducing the amount of bloks or consuming them more slowly. What works for one athlete may not work for another.

Customizing with Specialized CLIF BLOKS

Beyond the standard flavors, CLIF offers options tailored to specific athletic needs. It's important to understand these variations to optimize your fueling strategy.

Caffeine for a Performance Edge

Certain flavors, like Tropical Punch and Black Cherry, contain caffeine derived from green tea extract. Caffeine is known to increase alertness and can help reduce the perception of fatigue during endurance activities. If you're considering using caffeinated bloks, it's best to test them during training first to assess your tolerance. A typical strategy is to use them during the later stages of a race or intense workout when fatigue is setting in.

Extra Sodium for High Sweat Rates

For athletes who sweat heavily or train in hot conditions, the Salted Watermelon and Margarita flavors provide extra sodium. This helps to replace the high volume of sodium lost in sweat, which is critical for maintaining proper fluid balance and preventing muscle cramping. These specialized options allow you to tailor your electrolyte intake more precisely, especially if you've done a sweat test to determine your specific needs.

Conclusion

Determining how often should I eat CLIF BLOKS is not a one-size-fits-all answer but rather a personalized strategy that depends on your workout duration, intensity, and individual body response. A good starting point is the recommended 3-6 bloks per hour during activity over 60 minutes, always consumed with water. By training your gut, listening to your body, and potentially utilizing specialized flavors with added caffeine or sodium, you can create a highly effective fueling plan. Consistent, practice-tested nutrition is the foundation for sustained performance, helping you to push harder and avoid hitting the wall.

Here is a reputable source on carbohydrate recommendations for athletes.

Frequently Asked Questions

How many CLIF BLOKS are in a single serving?

A single serving is typically defined as three bloks, which is half a sleeve. This provides a measurable amount of carbohydrates and calories, making it easy to track your intake.

Should I eat CLIF BLOKS before or during exercise?

You can consume half a pack (three bloks) about 15 minutes before your activity for an initial energy boost. During longer sessions (over 60 minutes), continue to eat 3-6 bloks per hour.

What is the key difference between CLIF BLOKS and energy gels?

CLIF BLOKS are semi-solid chews that allow for staggered, bite-sized consumption, while energy gels are a liquid-like consistency meant to be consumed at once. This makes bloks more customizable for managing intake.

Can I use CLIF BLOKS for shorter workouts (less than 60 minutes)?

For workouts under 60 minutes, you likely do not need mid-workout fuel, as your body's glycogen stores are sufficient. Focus on proper pre-workout nutrition and hydration instead. A mouth rinse with a carb solution may even be enough for short, intense efforts.

What is the role of electrolytes in CLIF BLOKS?

CLIF BLOKS contain sodium and potassium to help replenish electrolytes lost through sweat. This aids in maintaining fluid balance, supporting muscle function, and preventing cramps during exercise.

How do I prevent stomach issues when using CLIF BLOKS?

To prevent GI distress, always consume bloks with water and avoid eating too much too quickly. Practice your fueling strategy in training to acclimate your gut, and consider smaller, more frequent portions if issues arise.

When should I use the caffeinated CLIF BLOKS flavors?

Caffeinated bloks can be used to boost alertness and combat fatigue, particularly in the later stages of a long race or workout. Always test them in training first to see how you respond.