How often should you eat CLIF BLOKS?

The body burns carbohydrates for energy faster during intense exercise than during lower-intensity activity. CLIF BLOKS Energy Chews are designed to quickly and efficiently replenish these stores, but the ideal consumption schedule depends on your workout's duration and intensity.

Quick Summary

Consume CLIF BLOKS for quick-access carbohydrates to fuel endurance activities. Recommended intake is 3 to 6 chews per hour, adjusted by intensity. Always pair with water to aid absorption and hydration.

Key Points

• Timing is Key: Consume CLIF BLOKS every hour during endurance activities, adjusting based on intensity.

• Pair with Water: Always drink water with your CLIF BLOKS to ensure proper digestion and hydration.

• Pre-Workout Boost: For a quick start, have half a packet (3 bloks) about 15 minutes before exercising.

• Adjust for Intensity: Use the lower end of the recommended intake (3 bloks/hour) for moderate efforts and the higher end (6 bloks/hour) for high-intensity sessions.

• Consider Specialty Flavors: Choose caffeinated bloks for a performance boost or high-sodium flavors to replace electrolytes lost during heavy sweating.

• Practice Makes Perfect: Test your fueling strategy during training, not on race day, to find what works best for your body.

Understanding CLIF BLOKS for Fueling

CLIF BLOKS are a semi-solid, easy-to-chew source of carbohydrates designed to provide quick fuel for endurance athletes. Unlike a full energy bar that requires significant digestion, bloks are absorbed more rapidly, making them an ideal choice during intense activity when solid food is less palatable or harder to process.

Why Carbohydrates are Key

During exercise, your body uses glycogen (stored carbohydrates) for energy. The harder you work, the faster these stores are depleted. Consuming easily digestible carbohydrates like those in CLIF BLOKS helps maintain your blood sugar and energy levels, allowing you to sustain your performance for a longer duration.

The Recommended CLIF BLOKS Fueling Schedule

Optimal intake of CLIF BLOKS depends on the timing relative to your activity. A standard packet contains six chews, and general guidelines suggest consuming one to two packets per hour during sustained exercise.

Pre-Activity Intake

To top off your glycogen stores and increase blood sugar levels before a workout, consider having half a packet (three chews) about 15 minutes before you begin. This provides a quick energy boost without overburdening your stomach.

During-Activity Fueling

For activities lasting more than an hour, maintaining a consistent fueling schedule is crucial. The standard recommendation is to consume 3 to 6 bloks per hour, depending on your energy needs and the intensity of your exercise.

• For moderate intensity: Aim for 3 bloks every 20-30 minutes.
• For high intensity: Increase your intake to 4-6 bloks per hour, possibly spaced out more frequently, such as 2 bloks every 20 minutes.

Important: Always chase your bloks with a drink of water. This is vital for proper digestion and to support adequate hydration, especially since the rapid carbohydrate intake can draw water into your stomach during digestion.

Customizing Your Intake Based on Intensity and Environment

Your fueling plan should adapt to your specific situation. Here's how to customize your CLIF BLOKS usage:

• High Intensity: During races or peak effort, you might need to lean towards the higher end of the recommended intake. The quick-access carbs in bloks are essential when your body is under stress.
• Heavy Sweating: Flavors like Salted Watermelon and Margarita contain extra sodium to help replenish electrolytes lost through sweat. Consider these options during hot, humid conditions or if you are a heavy sweater.
• Needing a Boost: Certain flavors, such as Black Cherry, Tropical Punch, and Orange, contain caffeine derived from green tea extract. These can provide a mental and physical boost for that final push, but be mindful of your overall caffeine intake.

Comparison of Fueling Options

Knowing the differences between fuel types can help you plan your nutrition strategy. The following table compares CLIF BLOKS to gels and energy bars.

Feature	CLIF BLOKS	Energy Gels	Energy Bars
Texture	Semi-solid, easy-to-chew	Liquid, gel-like	Solid, requires chewing
Absorption Speed	Fast, quicker than a bar	Very fast	Slower, requires digestion
Energy Release	Quick burst	Instantaneous burst	Slower, sustained release
Electrolytes	Added sodium/potassium in some flavors	Included in some formulations	Minimal to moderate
Packaging	Resealable Fastpak for easy access	Tear-open sachet	Wrapper
Water Required?	Yes, always chase with water	Some require water, others don't	Yes, aids digestion
Portability	Excellent, fits in pockets	Excellent, compact	Good, can be bulky

Best Practices for Consuming CLIF BLOKS

Here are some key tips to ensure you get the most out of your CLIF BLOKS and avoid stomach upset:

1. Start Early: Don't wait until you feel fatigued. Start your fueling regimen within the first hour of a long or intense workout to stay ahead of your energy demands.
2. Practice on Training Runs: Never try a new fueling strategy on race day. Practice with your CLIF BLOKS during training to figure out what works best for your body and to avoid any surprises.
3. Stay Hydrated: Dehydration can impair carbohydrate absorption. Always drink plenty of water when consuming your chews, especially during warmer weather.
4. Listen to Your Body: If you feel stomach discomfort, reduce your intake or switch to a different fuel source temporarily. Your body's needs can vary based on many factors.
5. Mix and Match: Use bloks for a quick hit of energy, but consider supplementing with other fuel sources, like a bar for a slower energy release or a hydration mix for electrolytes.

Conclusion

For endurance athletes, understanding how often to eat CLIF BLOKS is key to maintaining peak performance. The general recommendation is to consume 3 to 6 chews per hour during activity, accompanied by water. However, tailoring this frequency based on your workout's intensity, the environmental conditions, and your personal needs is what will truly optimize your fueling strategy. By practicing with different timings and varieties during training, you can create a reliable nutrition plan that keeps you energized from start to finish.

For more information on CLIF BLOKS and other products, refer to the official Clif Bar FAQs.

Frequently Asked Questions

How many CLIF BLOKS are in a single serving?

A single serving of CLIF BLOKS is typically three chews, which is half of one packet. However, recommended daily intake can vary based on the specific flavor and activity level.

Do I need to drink water when I eat CLIF BLOKS?

Yes, you should always consume CLIF BLOKS with a mouthful of water. This helps your body process the carbohydrates efficiently and aids in hydration.

When should I eat CLIF BLOKS during a workout?

For activities lasting longer than an hour, it is recommended to consume 3 to 6 CLIF BLOKS per hour, spaced out evenly, to maintain your energy levels.

Can I eat CLIF BLOKS before my workout?

Yes, you can have half a packet (three chews) about 15 minutes before your activity begins to give your blood sugar and energy a quick boost.

Are all CLIF BLOKS caffeinated?

No, not all CLIF BLOKS are caffeinated. Certain flavors, such as Black Cherry, Tropical Punch, and Orange, contain caffeine from green tea extract. Non-caffeinated options are also available.

Why should I choose CLIF BLOKS over a regular energy bar during intense activity?

CLIF BLOKS are semi-solid and easier to chew and absorb than a solid energy bar, making them a more stomach-friendly option during high-intensity exercise when digestion can be challenging.

How should I choose a CLIF BLOKS flavor?

Your flavor choice can be based on your needs. For extra electrolytes, choose high-sodium flavors like Salted Watermelon. For a caffeine boost, opt for flavors such as Black Cherry or Tropical Punch.