How to Take CLIF Energy Blocks for Optimal Performance

Endurance athletes need to consume between 30 and 60 grams of carbohydrates per hour during long sessions to maintain performance. CLIF Energy Blocks, known as Shot Bloks, offer a convenient and effective way to meet this fueling requirement during strenuous activity like cycling, running, and hiking.

Quick Summary

An in-depth guide to using CLIF Energy Blocks, detailing proper consumption times, quantities, and hydration needs for different athletic activities. Includes tips for tailoring intake, preparing for use, and managing various flavors and caffeine content to optimize fueling strategies during exercise.

Key Points

• Timing is Key: Consume half a pack (3 blocks) 15 minutes before activity and 3-6 blocks per hour during your workout.

• Hydrate Consistently: Always follow consumption of blocks with water to aid digestion and absorption of carbohydrates and electrolytes.

• Test in Training: Practice your fueling strategy during long training sessions to assess stomach tolerance and fine-tune your intake before race day.

• Use Caffeine Strategically: If using caffeinated flavors, save them for later stages of an event or tough sections for a targeted boost.

• Prepare for Easy Access: Pre-opening packets or using a dedicated top-tube bag can make consuming blocks easier while in motion.

• Manage Total Carb Intake: Monitor your overall carbohydrate intake if combining blocks with other fuel sources like gels or sports drinks to avoid over-fueling and stomach distress.

Understanding CLIF Energy Blocks

CLIF Energy Blocks, officially called CLIF SHOT Bloks Energy Chews, are semi-solid cubes designed to provide a fast and easily digestible source of carbohydrates during prolonged exercise. Made with organic ingredients, these chews offer a 50/50 blend of simple and complex sugars, providing both an immediate energy boost and sustained fuel. Each package contains six blocks, and they are available in multiple flavors, including caffeinated and non-caffeinated options, to suit different needs. The convenient 'Fastpak' packaging is designed for easy, one-handed access on the go.

The Three-Phase Fueling Strategy

For optimal use, taking CLIF Blocks can be broken down into three key phases: pre-activity, during-activity, and post-activity hydration. This structured approach helps ensure your body has the energy it needs at every stage.

Phase 1: Pre-Activity Fueling

Before your workout, your goal is to top off your muscle glycogen stores. About 15 minutes before you begin, consume half a packet (three blocks) with a glass of water. This provides an initial boost of carbohydrates, so you're not starting your exercise session on an empty tank. This is especially useful for high-intensity or prolonged workouts, where you want to hit the ground running with fuel already in your system.

Phase 2: During-Activity Fueling

This is the most critical phase for using CLIF Blocks. For sustained energy during long-duration activities, the standard recommendation is to consume 3 to 6 blocks per hour, accompanied by water.

• For steady efforts: Cyclists or long-distance runners can aim for a consistent intake, such as three blocks every 20-30 minutes. The easy-to-chew texture makes this a less intrusive method of fueling compared to some gels.
• For intense moments: Right before a tough climb or a final sprint, taking a few blocks can provide a quick shot of simple sugars for an extra push. If you are using a caffeinated flavor, remember to moderate your intake throughout the session.

Always drink water alongside your consumption of the blocks. The water helps with digestion and absorption, ensuring the carbohydrates are delivered efficiently to your working muscles and helping to maintain hydration levels.

Phase 3: Post-Activity Hydration

While not part of the active fueling, it is crucial to continue hydrating after your workout. The electrolytes (sodium and potassium) in CLIF Blocks help replenish those lost through sweat, but proper hydration with water or an electrolyte drink is essential for full recovery.

Customizing Your Fueling

Your personal fueling needs will vary based on your body, the activity's intensity, and environmental conditions. Here are some tips for customizing your intake:

• Test during training: Never try a new fueling strategy on race day. Practice with CLIF Blocks during your training sessions to see how your stomach reacts and determine the right quantity and timing for you.
• Mix and match: Some athletes find it beneficial to alternate between caffeinated and non-caffeinated flavors during long events, saving the caffeine boost for when they really need it.
• Consider your total intake: If you are also consuming energy drinks or gels, be mindful of your total carbohydrate intake per hour to avoid over-fueling, which can lead to stomach upset. A total of 60 to 80 grams of carbohydrates per hour is a common target for endurance athletes.

Comparison Table: CLIF Bloks vs. Energy Gels

Feature	CLIF Bloks Energy Chews	Energy Gels
Texture	Semi-solid, chewable cubes	Liquid or gel
Consumption Method	Chewed and swallowed, requiring water	Squeezed and swallowed, requires water
Energy Release	Gradual and sustained, 50/50 simple and complex carbs	Rapid and quick, primarily simple sugars
Accessibility	Easy-to-open 'Fastpak' for single-handed use	Can be messy to open and consume while moving
Flavor Fatigue	Offers a variety of flavors and a different texture to combat flavor fatigue	Can lead to flavor fatigue due to repetitive taste and texture
Portability	Fits easily in pockets and bags, less risk of leakage	Small, but can leak if not sealed properly

Practical Tips for Using CLIF Blocks

1. Prep your pack: Before a long run or ride, snip the top off the packet to make it easier to open with one hand. Some athletes even pre-open and arrange blocks in a top-tube bag or bento box for quick access.
2. Stay on schedule: Forgetting to fuel is a common mistake. Set a reminder on your watch to consume your blocks at regular intervals (e.g., every 20-30 minutes) to stay on track.
3. Use water: Always have water handy. The blocks require water for optimal digestion and to prevent the stickiness of the chews from becoming a nuisance.
4. Listen to your body: If you experience stomach issues, try reducing the number of blocks you consume per hour or pairing them with different fluid sources. Some athletes prefer to switch between different fuel types, like blocks and gels, to manage digestion.
5. Caffeine timing: If using caffeinated blocks, save them for later in your workout when fatigue begins to set in, or for specific points where you need a mental and physical boost, such as before a tough climb.

Conclusion

Successfully incorporating CLIF Energy Blocks into your fueling strategy is about timing, dosage, and personalization. By following a structured approach—pre-loading, consistent fueling during, and hydrating throughout—you can effectively maintain your energy levels and optimize your performance. Remember to experiment with different flavors and quantities during training to discover the perfect fueling regimen for your specific needs. The convenience and effective blend of carbohydrates in CLIF Blocks make them a valuable tool for any endurance athlete looking to push their limits.

For more detailed information on endurance fueling strategies, consider exploring resources from reputable sports nutrition organizations, such as the International Society of Sports Nutrition (ISSN) guidelines on nutrition for endurance athletes, which offer evidence-based recommendations on optimal carbohydrate intake and timing during exercise.

Frequently Asked Questions

When should I eat CLIF Energy Blocks?

You should eat half a packet (3 blocks) about 15 minutes before starting an activity and then consume 3 to 6 blocks every hour during sustained exercise.

How many CLIF blocks should I eat per hour?

The recommended amount is 3 to 6 blocks per hour during physical activity, depending on the intensity of your workout and your individual fueling needs.

Do I need to drink water with CLIF blocks?

Yes, it is crucial to drink water after consuming CLIF blocks. Water aids in the digestion and absorption of the carbohydrates and electrolytes for maximum effectiveness.

What is the difference between caffeinated and non-caffeinated blocks?

Caffeinated blocks contain green tea extract for an added energy boost and are best used later in a workout. Non-caffeinated versions provide energy without the stimulating effects of caffeine.

How do I carry CLIF blocks during a race?

For easy access, you can use a top-tube bag, carry them in your jersey pockets, or pre-snip the packaging for quicker opening on the move.

Can I use CLIF blocks with other energy products?

Yes, you can combine CLIF blocks with other energy products like gels or sports drinks. However, be sure to monitor your total carbohydrate intake to stay within your body's optimal range (typically 60-80 grams per hour).

Do CLIF blocks replace hydration?

No, CLIF blocks do not replace hydration. While they contain electrolytes to assist with hydration, you must still consume water or an electrolyte drink to maintain fluid balance.

Why use CLIF blocks instead of gels?

CLIF blocks offer a semi-solid, chewable alternative to gels, which can help prevent flavor fatigue during long endurance events. They also provide a more gradual release of energy.