FEED YOUR PERFORMANCE What you eat before, during and after activity is an essential part of your performance. Here are CLIF’s recommendations on what to eat, when and why based on athlete experiences and scientific research*. But, we all have different needs—see what works best for your athlete.
BEFORE
DURING
AFTER
WHAT
WHAT
WHAT
Concentrate on carbohydrates and fluid, plus add some protein and fat as your body allows.
Consume a combination of carbohydrates, electrolytes and fluid.
Focus on protein, carbohydrates and fluid intake.
WHEN
WHEN
WHEN
Every 15–30 minutes during activity lasting longer than 1 hour.
Within an hour after exercise, but the sooner the better.
WHY
WHY
3 hours prior, eat a balanced, carb-rich meal. Closer to the start, focus on carbs.
WHY Carbohydrates are your muscles’ favorite fuel source. Protein, fat and fiber are important but take longer to digest. NUTRIENT PRIORITY LOW
MODERATE
HIGH
Carbohydrates give your muscles energy to keep you moving, and fluid replaces what is lost when you sweat.
NUTRIENT PRIORITY LOW
MODERATE
HIGH
Protein helps your muscles recover while carbohydrates help replenish energy stores. NUTRIENT PRIORITY LOW
MODERATE
CARBOHYDRATE
CARBOHYDRATE
CARBOHYDRATE
PROTEIN
PROTEIN
PROTEIN
FAT
FAT
FAT
WHAT TO EAT/DRINK (BEST USE)
WHAT TO EAT/DRINK (BEST USE)
WHAT TO EAT/DRINK (BEST USE)
TO LEARN MORE VISIT clifbar.com/who-we-are/food-philosophy
HIGH
CLIF BAR & COMPANY *For workouts that last longer than one hour
CLIF® BLOKS™ Energy Chews — QUICK ENERGY
SUSTAINED ENERGY
NUTRITION POINTS
NUTRITION POINTS
BEST TIME TO EAT
WHY EAT IT?
>> Made with 95% organic ingredients
£ ü£ Before exercise
>> Non-caffeinated plus two caffeinated options*: 2 levels—25mg and 50mg
£ ü£ During high-intensity exercise
>> 3 levels of sodium†—50mg, 100g, 150mg
£ ü£ During low-intensity exercise
CLIF® BLOKS™ Energy Chews provide a quick, chewable energy source for athletes while training and competing, making it easy to customize and track carbohydrate and electrolyte intake.
>> For use during any distance activity
££ After exercise
>> Made with organic rolled oats and wholesome ingredients
* Not recommended for pregnant or nursing women, children under 18 years old, or people sensitive to caffeine. † Salted Watermelon and Margarita contain 2-3 times the sodium of other CLIF® BLOKS™ flavors.
CALORIES TOTAL FAT (g)
>> Carbohydrates from multiple sources for sustained energy
CLIF BLOKS® ENERGY CHEWS
90–100
0
SATURATED FAT (g)
SODIUM (mg)
0
50–150
TOTAL CARB TOTAL FIBER (g) (g) 23–24
SUGAR (g)
TOTAL PROTEIN (g)
12
0
0
>> Good source of protein >> Organic means non-GMO and more
BUILD AND REPAIR
BEST TIME TO EAT
>> No artificial sweeteners or preservatives
£ ü£Before exercise ££During high-intensity exercise ££During low-intensity exercise ££After exercise
WHY EAT IT? Athletes have high energy demands. Eating carbohydrates can help athletes push further and stay strong because they supply the body with necessary energy.
NUTRITION POINTS
BEST TIME TO EAT
WHY EAT IT?
>> 20g of complete protein, with essential amino acids
££Before exercise
>> Carbohydrates to help replenish energy stores after strength-building activities
££During low-intensity exercise
You’re not done. That’s why we made CLIF® BUILDER’S® with 20g of complete protein, and essential amino acids to help repair and build muscle.
>> Vitamins and minerals to support protein metabolism
££During high-intensity exercise £ ü£After exercise
>> Non-GMO ingredient sources
CLIF BAR® NUTRITION TABLE CALORIES 240–270
TOTAL FAT SATURATED FAT (g) (g) 3.5–12
0.5–3
SODIUM (mg) 120–180
CLIF® BUILDER’S® NUTRITION TABLE
TOTAL CARB TOTAL FIBER (g) (g) 38–45
4–5
SUGAR (g)
TOTAL PROTEIN (g)
CALORIES
17–25
8–11
270–280
TOTAL FAT SATURATED FAT (g) (g) 9–10
5–6
SODIUM (mg) 200–320
TOTAL CARB TOTAL FIBER (g) (g) 28–30
2–3
SUGAR (g)
TOTAL PROTEIN (g)
20–22
20