Scheduling Shot Bloks and Roks on your Ride

Question: I have a question about using Shot Bloks and Shot Roks on my longer rides.  Do I take these together? Do I start these from the very beginning of my ride and eat them as I go? Do I alternate them as I go.  I need help with my fuelling schedule.

Kelli’s Answer:  Thanks for the question!  The timing of carbs on your ride is important, but it also depends on what other carbs you are consuming…from a sports drink, for example.

During the ride, you want to aim for~ 60+ grams of carbs per hour.  If you are drinking 20 oz. of a sports drink with ~12-15 grams of carbs per 8 oz, you’ll get 30 grams of carbs from it….then, you’ll need an additional 20-30 grams of carbs per hour from foods (such as Clif Bloks and Roks). In this case I recommend eating 3 Bloks OR 5 Roks every 45 minutes.  Three Bloks provides 100 calories, 24 grams carbs, 0 grams protein, 70 mg sodium, 20 mg potassium.  Five Roks provides 135 calories, 19 grams carbs 10 grams protein, 105 mg sodium, 48 mg potassium, 75 mg calcium.   Since the Roks have protein and the Bloks don’t, I recommend alternating them throughout beginning with the Roks at 45 minutes. If you are not consuming any other carb sources, I recommend alternating the Roks and Bloks every 30 minutes instead of every 45 minutes. In addition to carb needs, it’s crucial to get in enough fluid and electrolytes during rides, especially as the temperatures increase.  For a run-down of all your nutrition needs on the bike please visit this post: Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to