How to Pair CLIF BAR and CLIF Energy Chews for Different Workout Durations

Quick Answer

For workouts under 60 minutes, stick with a whole-food bar like the Chocolate Chip CLIF BAR about an hour before you start. For sessions longer than 90 minutes, combine a pre-workout bar with CLIF Energy Chews during the workout to maintain energy. Match the fuel to the duration, not the other way around.

Choosing the right fuel can make or break your workout. CLIF BAR and CLIF Energy Chews are both designed for activity, but they serve different roles depending on how long you're moving. The main difference: bars provide sustained energy from a mix of carbohydrates, protein, and fat, while chews deliver a quick hit of easily digestible carbs that you can consume mid-exercise.

This guide walks you through pairing the two for short, moderate, and long sessions. You'll learn when to eat, how much to take, and what to avoid—so your fueling matches your actual energy needs.

Know the Difference: Bars vs. Chews

CLIF BARs are baked bars made with organic rolled oats and other whole ingredients. They provide a mix of carbohydrates, protein, and fiber, which means they digest more slowly and offer longer-lasting energy. That makes them a good choice before exercise or as a recovery snack.

CLIF Energy Chews are soft, chewable cubes that are almost pure simple carbohydrates. They’re absorbed quickly, making them ideal for refueling during a workout when you need an immediate boost. Since they lack protein and fat, they won’t weigh you down while you move.

Knowing this difference helps you decide: use bars for pre-workout fuel and sustained energy, use chews for mid-workout top-ups. Most people don’t need both at the same time—it depends on how long you’re active.

• Bars: steady energy from carbs, protein, and fiber
• Chews: fast carbs for quick bursts of energy
• Use chews only when your workout lasts long enough to need mid-session fuel

Short Workouts (Under 60 Minutes): Keep It Simple

If your workout is under an hour, you likely don’t need to eat during it. A pre-workout snack 30-60 minutes before is usually enough. Choose something light that won’t cause stomach issues. For most people, a half or full CLIF BAR works well.

The Chocolate Chip CLIF BAR provides 10 grams of protein and a boost of added caffeine (based on the supplied fact for Cool Mint Chocolate, but the Chocolate Chip variant is a classic choice). If you’re sensitive to caffeine or working out late, opt for a non-caffeinated flavor like Chocolate Chip Minis to avoid sleep disruption.

Mistake: Eating too close to your workout or eating too much. That can cause cramps or sluggishness. Stick to a small portion and give yourself time to digest.

Checkpoint: If you're doing a quick 20-minute jog or a 45-minute gym session, have one bar about an hour before. Skip chews—they're unnecessary at this duration.

• Eat 1 bar 30-60 minutes before a short workout
• Choose a flavor you tolerate well; check caffeine if sensitive
• Don't eat during workouts under 60 minutes

Medium Workouts (60-90 Minutes): Pre-Fuel and Maybe a Chew

When your session stretches to 60-90 minutes, your body’s glycogen stores may start running low, especially if you're doing intense cardio. Start with a CLIF BAR before you begin. Then, if you feel your energy dipping around the 30-45 minute mark, take a few CLIF Energy Chews to give yourself a quick carbohydrate lift.

Keep the chew portion small at first—about 2-3 chews—to see how your stomach responds. Some athletes find that caffeine-containing chews help with alertness, but if you're training in the evening, stick to non-caffeinated options.

Mistake: Waiting until you're completely exhausted to eat. Once you're that far behind on fuel, it's harder to catch up. Eat proactively, not reactively.

Checkpoint: If you're doing a 75-minute spin class or a long run, follow the pre-bar + mid-chews plan. This combination helps you maintain intensity without overloading your stomach.

• Pre-workout: one CLIF BAR 30-60 minutes before
• Mid-workout: 2-3 chews at the 30-45 minute mark
• Adjust quantity based on your comfort and intensity

Long Sessions (90+ Minutes): The Endurance Strategy

For endurance efforts over 90 minutes—like long runs, cycling, or hiking—your fuel needs go up significantly. You'll want a more robust plan. Start with a pre-workout CLIF BAR. Then, plan to consume about 1-2 chews every 15-20 minutes after the first hour. This steady stream of carbohydrates helps maintain blood sugar levels.

Consider using a higher-protein bar like CLIF BUILDERS for your pre-workout meal if you're also strength training or doing a long hike where muscle preservation matters. The CLIF BUILDERS Cookies 'N Creme Plant Based Protein Bars are designed to help build something great, and they provide a slower-releasing protein source.

Mistake: Eating too many chews at once. That can cause a sugar rush and then an energy crash. Space them out evenly.

Checkpoint: For a 3-hour ride, aim for 3-4 chews per hour. With a pre-workout bar, that gives you roughly 60-90 grams of carbs per hour—a common endurance target. Adjust to your body's signals.

• Pre-workout: one bar, maybe a higher-protein option if strength is involved
• Mid-workout: 1-2 chews every 15-20 minutes
• Start fueling after the first hour; don't wait for fatigue

Caffeine Considerations

Some CLIF products, like CLIF BUILDERS + Caffeine Chocolate Chip Cookie Dough Flavor Plant Based Protein Bars, include added caffeine. If you're using these as a pre-workout snack, timing matters. Caffeine can enhance alertness and performance, but taking it too close to bedtime may affect sleep.

For workouts that start early, a caffeine-containing bar can be a good kick-start. For evening sessions, choose non-caffeinated options. Also, remember that caffeine affects everyone differently—if you're sensitive, stick to lower doses or avoid it entirely.

Mistake: Assuming all bars or chews have the same caffeine content. Always check the label. And don't double up on caffeine if you've already had coffee.

• Check caffeine content in bars and chews
• Limit caffeine intake after mid-afternoon
• Test your tolerance on easy training days

Your Step-by-Step Fueling Plan

1. Assess workout duration: Determine how long you will be active. Under 60 minutes, 60-90, or 90+ all require different strategies. Don't overcomplicate a short session. Checkpoint: Keep it simple for short workouts; add mid-session fuel only when needed.
2. Choose your pre-workout bar: Pick a flavor you tolerate well. For most durations, a classic CLIF BAR like Chocolate Chip works. For longer or strength sessions, consider a higher-protein CLIF BUILDERS bar. If you want caffeine, choose a bar with added caffeine. Mistake: Eating a bar too close to your workout. Give yourself at least 30-60 minutes to digest.
3. Plan mid-workout chews (if needed): For sessions over 60 minutes, pack a small number of CLIF Energy Chews. Start with 2-3 and space them out. For long endurance, aim for 1-2 chews every 15-20 minutes. Checkpoint: If you feel a dip in energy, you waited too long. Fuel proactively, not reactively.
4. Adjust based on intensity and body signals: Your energy needs vary with workout intensity and personal metabolism. Start with these guidelines and tweak portion sizes based on how you feel. Keep a log if necessary. Mistake: Ignoring your stomach. If you feel heavy or crampy, reduce the amount or eat earlier.

Products Mentioned

• Chocolate Chip: Made with 100% organic rolled oats & chocolate chips, the Chocolate Chip CLIF BAR brings to mind fresh, warm chocolate chip cookies straight out of the oven. It's a classic pre-workout option that provides steady energy from whole grains and a familiar taste many people enjoy.
• CLIF BUILDERS Cookies 'N Creme Flavor Plant Based Protein Bars: High protein, gluten free protein bars work as hard as you do to help build something great. These cookies and creme-flavored CLIF BUILDERS bars help fuel your body. For longer or strength-oriented sessions, the added protein supports muscle maintenance and recovery, making it a smart pre- or post-workout choice.
• CLIF BUILDERS + Caffeine Chocolate Chip Cookie Dough Flavor Plant Based Protein Bars: CLIF BUILDERS + Caffeine Chocolate Chip Cookie Dough Flavor Protein Bars are designed to help sustain hardworking bodies after tough workouts, whether a long ride or a vigorous gym session. If you need a caffeinated pre-workout boost, this bar combines protein with caffeine to help sustain effort and support recovery.

Pairing CLIF BAR and CLIF Energy Chews for different workout durations is more about timing and quantity than exact rules. Match your fuel to how long and hard you're moving, and listen to your body. With a little practice, you'll find the routine that keeps you energized from start to finish.