Deprecated: strtotime(): Passing null to parameter #1 ($datetime) of type string is deprecated in /home2/xrdwybte/endurifit.com/pages/article.php on line 79
January 1, 1970 · 2 views
Clif Shot Bloks Review: Are Chews Better Than Gels?
Clif Shot Bloks occupy a unique position in the running nutrition market. They're not gels, not bars, and not traditional sports chews — they're soft, gummy cubes that you eat at your own pace during a run. For runners who hate the texture of gels, find sachets messy to open at race pace, or simply prefer something that feels more like food, Shot Bloks offer a genuinely different fuelling experien
Clif Shot Bloks occupy a unique position in the running nutrition market. They're not gels, not bars, and not traditional sports chews — they're soft, gummy cubes that you eat at your own pace during a run. For runners who hate the texture of gels, find sachets messy to open at race pace, or simply prefer something that feels more like food, Shot Bloks offer a genuinely different fuelling experience.
But the real question isn't whether chews feel nicer than gels — it's whether they fuel you as effectively when it matters. This review examines the science, the practical experience, the flavour range, and the specific scenarios where Clif Shot Bloks are the better choice.
What Are Clif Shot Bloks?
Clif Shot Bloks are soft, chewable carbohydrate cubes sold in a 60g package containing six individual cubes. The standard serving size is three cubes, providing:
- Carbohydrates: 24g (per three-cube serving) / 33g per full package of six
- Sodium: 70–100mg per three cubes (varies by flavour)
- Potassium: 110mg per three cubes
- Calories: approximately 100 per three-cube serving
- Caffeinated versions: 25mg caffeine (Mountain Berry) or 50mg caffeine (Black Cherry) per three cubes
- Certified organic, vegan, non-GMO, and gluten-free across the range
The primary carbohydrate sources are organic brown rice syrup and organic evaporated cane juice — glucose-dominant simple sugars that absorb relatively quickly. The absence of maltodextrin polymer chains means the carbohydrates are simpler in structure than premium engineered gels, which has both advantages (faster initial glucose delivery) and limitations (lower ceiling for hourly absorption rate optimisation).
Australian pricing: approximately $4.00–$5.50 per package of six cubes, making each three-cube serving cost approximately $2.00–$2.75.
The Gels vs Chews Debate: What Does the Science Say?
The fundamental question when comparing Shot Bloks to gels is whether the chewing format delivers carbohydrates as efficiently as a liquid gel and whether it maintains GI tolerance comparably during running.
Carbohydrate oxidation rates: Research comparing solid and liquid carbohydrate sources during endurance exercise at matched doses generally shows no significant difference in carbohydrate oxidation rates. A 2010 study in the Medicine & Science in Sports & Exercise found comparable exogenous carbohydrate oxidation between gel and chew formats when total carbohydrate dose was matched. What matters most is that you consume your intended dose — format is secondary to intake adherence.
Gastric emptying considerations: Liquid gels empty from the stomach faster than chewed solids, in theory delivering carbohydrates to the small intestine more quickly. At very high exercise intensities (above 80% VO2max), where gastric blood flow is significantly reduced, this speed difference could become performance-relevant. At moderate trail running intensities (60–70% VO2max), the practical difference is minimal.
GI distress comparison: This is where chews often outperform gels. The concentrated liquid bolus of a gel creates an osmotic shock in the stomach, drawing fluid inward and potentially causing cramping or nausea. The slower, chewed delivery of Shot Bloks creates smaller carbohydrate boluses in the stomach sequentially, reducing osmotic stress. Many runners who experience distress with conventional gels find chews considerably more comfortable.
The practical conclusion: for most running scenarios, chews and gels deliver comparable fuelling outcomes. The format choice should primarily be driven by which one you can actually stomach and consume consistently throughout a race.
Taste and Texture: The Shot Bloks Experience
The texture of Shot Bloks is the first thing new users notice. They're softer and more pliable than commercial gummy bears or wine gums — almost melting in texture — which makes them notably easier to chew while running than firmer products. You can place a cube in your mouth and chew between strides without the choking risk or distraction of a firmer food.
The cube format means you control the consumption rate. Take all three cubes at once for a quicker carbohydrate hit, or spread them over 5–10 minutes for more gradual delivery. This flexibility is genuinely valuable during long runs and ultra events where individual tolerance varies by the hour.
The flavour range in detail:
Margarita (with salt): The clear standout in the Shot Bloks range and one of the most uniquely enjoyable running nutrition products available. The lime-citrus-salt flavour profile is refreshing in a way that sweet gels simply can't replicate, and the higher sodium content makes it specifically useful during hot Australian summer running. Strongly recommended as the first flavour new users try.
Watermelon: Light, fresh, and genuinely pleasant — one of the better hot-weather running flavours on the market. The mild sweetness doesn't build into cloyingness the way heavier fruit flavours do. Caffeine-free.
Strawberry: A reliable, familiar flavour that works well throughout a run. Not as distinctive as the Margarita variety but consistently well-rated for its palatable sweetness at moderate intensity.
Citrus: Clean, moderately sweet, easy to consume at race pace. A safe choice for runners who want a reliable performance product without strong flavour characteristics.
Black Cherry (50mg caffeine per 3 cubes): The primary caffeinated option in the range. A solid late-race strategy — take three Black Cherry cubes from the 70–75% mark of your race for a meaningful caffeine boost when natural fatigue is accumulating.
Mountain Berry (25mg caffeine per 3 cubes): Lower caffeine than Black Cherry, useful for runners who want a gentle caffeine introduction without the full 50mg dose.
Tropical Punch: A vibrant, fruit-punch flavour profile. More intensely sweet than Watermelon or Citrus — better for cool conditions where sweetness is less fatiguing.
Carbohydrate Dose: Working Within the Numbers
At 33g of carbohydrates per full package (six cubes), Shot Bloks deliver slightly more carbohydrate per package than a standard GU Energy Gel (20g) but significantly less than a SiS Beta Fuel gel (40g). For a runner targeting 60g of carbohydrates per hour, the fuelling maths look like this:
- One full package (33g) every 30 minutes = 66g/hour ✓
- One half package (16.5g) every 15 minutes = 66g/hour ✓ (more gradual)
- Combining half a package with a 20g gel every 30 minutes = 73g/hour ✓
The half-package approach — taking three cubes every 15–20 minutes — is the most practical strategy for maintaining consistent carbohydrate delivery without overloading the stomach at any single point.
The carrying consideration: The Shot Bloks package is larger and bulkier than a gel sachet. For road marathoners running in minimal kit (race shorts with small gel pockets), fitting multiple Shot Bloks packages alongside other essentials can be challenging. Running vests handle them well. Gel belts with larger pouches accommodate them. Before committing to Shot Bloks as your primary race fuel, test whether your race kit can carry enough for your target intake.
When Shot Bloks Shine
Trail running and moderate-intensity long runs: The self-paced eating format suits trail running beautifully. When hiking a steep climb, you can methodically work through several cubes without the pressure of quickly squeezing out a gel. The lower urgency of trail running intensity makes the slightly longer consumption time irrelevant.
Ultra-distance events (6+ hours): Shot Bloks become increasingly valuable as race duration extends. The psychological variety of chewing something — rather than repeatedly squeezing liquid gels — helps maintain morale across very long efforts. Many ultra runners rotate between gels for convenience during running sections and Shot Bloks during hiking sections or at aid station visits.
Gel-averse runners: Some runners find gel texture genuinely unpleasant and struggle to consume their planned dose because of it. If this describes you, Shot Bloks are the most logical mainstream alternative. A gel you leave in your pocket is worse than a chew you actually eat.
Runners in warm conditions wanting the Margarita flavour: The salted Margarita variety is purpose-made for Australian summer running. The refreshing salt-citrus profile addresses flavour fatigue, and the enhanced sodium content is genuinely useful for sweaty runners in warm conditions.
Where Shot Bloks Fall Short
High-pace racing: Opening a Shot Bloks package and extracting cubes at sub-4:00/km marathon pace takes more effort and attention than squeezing a gel. Some runners find this manageable with practice; others find it disruptive enough to favour gels for competitive road racing.
Maximum carbohydrate delivery rates: For runners targeting 80–90g of carbohydrate per hour — the optimal range for trained athletes in long events — Shot Bloks alone require consuming more than one full package per 30 minutes, which creates carrying and consumption challenges. In these scenarios, supplementing with engineered gels (SiS Beta Fuel, Maurten Gel 160) is more practical.
Carrying quantity: For a 4-hour marathon at 60g/hour, you need approximately 8 packages of Shot Bloks. The bulk of 8 packages is significant compared to 12 smaller gel packets covering the same carbohydrate dose.
Comparing Shot Bloks to GU Energy Gel
The most natural comparison for Shot Bloks is GU Energy Gel — both are mainstream, widely available, appropriately priced, and used by recreational and club-level runners in Australia.
| Feature | Shot Bloks | GU Energy Gel |
|---------|-----------|---------------|
| Carbs per serving | 33g (6 cubes) | 20g per gel |
| Format | Chewable cubes | Liquid gel |
| GI tolerance | Better for sensitive runners | Requires water |
| Race pace consumption | Slower | Faster |
| Flavour variety | Good (6 varieties) | Excellent (25+) |
| Caffeine options | 25mg or 50mg | 20mg, 40mg, 100mg |
| Price per 33g carbs | ~$4.50 | ~$7.00 (from 1.65 gels) |
| Portability | Bulkier | More compact |
Shot Bloks offer better value per gram of carbohydrate and better GI tolerance for sensitive runners. GU offers more flavour variety, faster consumption at race pace, and better portability for minimalist race kit.
Where to Buy in Australia
- iHerb AU: Full flavour range including Margarita and caffeinated varieties, multi-pack pricing available
- Rebel Sport: Selected flavours stocked nationally
- Running specialty stores: Most running shops stock Shot Bloks
- Amazon AU: Convenient if you already order from there, competitive pricing on multi-packs
- Supplement Mart: Online, competitive pricing
Final Verdict
Clif Shot Bloks are a well-made, genuinely enjoyable alternative to gels for runners who prefer chewing their fuel or who struggle with gel texture and GI tolerance. The Margarita-with-salt flavour alone is worth trying — it's one of the most unique and effective hot-weather running nutrition products on the market.
They're not the most carbohydrate-dense option, they're bulkier to carry, and they take longer to consume at race pace. But for trail runners, ultra-distance athletes, and gel-averse runners who need variety across long efforts, Shot Bloks deliver reliable carbohydrate intake in a format that many athletes find far more sustainable across extended efforts than liquid gels.
Rating: 7.5/10
Best for: gel-haters, trail and ultra runners, warm-weather running, and anyone who wants to feel like they're eating something real during a long effort.
Prices quoted are approximate AUD as of 2026. Available widely at Australian running retailers and online via iHerb AU.
Shot Bloks in the Context of a Full Race Nutrition Plan
Understanding where Shot Bloks fit within a complete race nutrition strategy helps you use them most effectively rather than treating them as a standalone product decision.
For a 4-hour trail marathon using Shot Bloks as the primary fuel:
Pre-race (30–45 min before start): A banana or small portion of oats for pre-race carbohydrate loading. Shot Bloks don't need to be deployed before the gun.
From 30 minutes in: Begin Shot Bloks consumption. Open one package, take three cubes (half the package, 16.5g carbohydrates). Every 20–25 minutes thereafter, take another three cubes.
At each aid station: Take water with your Shot Bloks dose. The mild chewable texture of the cubes combines well with water — the fluid helps clear any residue and contributes to hydration alongside carbohydrate intake.
From 75% of race onward: Switch to Black Cherry (50mg caffeine) Shot Bloks for the caffeinated late-race stimulus. The transition from non-caffeinated to caffeinated varieties is straightforward — same package size, same consumption method.
At aid stations with salty snacks (ultra events): Pair Shot Bloks with a small handful of pretzels or a piece of banana for electrolyte and real-food variety alongside the structured chew intake.
Total Shot Bloks for a 4-hour effort at one package (3 cubes) every 20 minutes:
4 hours = 240 minutes ÷ 20 minutes per half package = 12 half packages = 6 full packages
Total carbohydrates: 6 × 33g = 198g = approximately 50g/hour — suitable for trail running intensities.
Hot Weather and the Margarita Advantage
The Margarita with Salt Shot Blok deserves special mention for Australian summer running conditions. The formulation is unique in the mainstream gel/chew market:
Higher sodium content than other varieties: Margarita Shot Bloks contain additional sodium — approximately 140mg per three-cube serving versus 70–100mg in standard varieties. For Australian runners sweating in 30°C+ temperatures, this additional sodium contribution is genuinely useful.
Lime-citrus-salt flavour profile: The combination of citrus acidity and salt creates a flavour response that actively stimulates salivation — which both feels refreshing and encourages continued fluid intake. This palatability-driven hydration cue is particularly valuable in hot conditions where dehydration suppresses thirst and makes drinking feel like a chore.
Psychological reset from sweet gel monotony: After consuming sweet gels for 2+ hours, the savoury-adjacent Margarita flavour provides a sensory reset that can restore appetite for nutrition when sweet flavour fatigue has reduced intake compliance. This isn't trivial — under-fuelling in the late stages of a hot race frequently traces back to flavour fatigue rather than genuine satiety.
No other mainstream running nutrition product delivers quite the same combination of elevated sodium, refreshing citrus profile, and savoury character. The Margarita Shot Blok is one of the most underrated products in Australian trail running nutrition.
Where to Buy Shot Bloks in Australia
iHerb AU: Best range including all flavours — particularly important for accessing the Margarita and caffeinated Black Cherry varieties that aren't always stocked at physical retailers. Best per-package pricing on multi-packs. Reliable Australian delivery.
Amazon AU: Available and competitive on multi-pack orders. Slightly less reliable stock of specific flavours than iHerb.
Rebel Sport: Selected stores stock Shot Bloks in major cities. Limited flavour range but useful for in-person purchase before committing to a multi-pack order online.
Running specialty stores: Most specialist running retailers in capital cities stock the Clif Shot Bloks range. Good for buying a single package to trial before purchasing in bulk.
Final Verdict: The Complete Picture
Clif Shot Bloks occupy a valuable and distinct position in the Australian running nutrition market. They're not trying to compete with Maurten on carbohydrate delivery precision or with GU on consumption speed — they're offering a genuinely different format that suits specific runners, specific conditions, and specific race formats better than any gel alternative.
For trail runners who want gradual carbohydrate intake with minimal consumption disruption during hiking sections, for GI-sensitive runners who need smaller sequential carbohydrate boluses rather than large gel doses, for hot-weather Australian runners who want the Margarita sodium boost, and for ultra runners who need flavour variety across extended efforts, Shot Bloks earn a firm recommendation.
The Margarita variety in particular is worth having in your kit regardless of whether Shot Bloks are your primary fuel — the unique flavour profile and elevated sodium make it an excellent situational tool even for runners who primarily use gels.
Final Rating: 7.5/10
Available at iHerb AU, Amazon AU, and selected Australian running retailers. Prices approximate AUD as of 2026.
