Woolworths 2 Free Range Sundried Tomato Chicken Espetadas
- Meal
- Checked
- Grade B
2 Free Range Sundried Tomato Chicken Espetadas by Woolworths has 143 kcal, 6 g carbs, 16.9 g protein and 5.5 g fat per serving (100g).
Woolworths' Free Range Sundried Tomato Chicken Espetadas offer a protein-rich option for endurance athletes seeking to support muscle repair post-training. With 13.5 g of protein per serving (100 g), these espetadas are designed to aid muscle recovery. The inclusion of a butter brine marinade enhances tenderness and flavor, making them suitable for a post-exercise meal. While the carbohydrate content is low at 4 g per serving, these espetadas can complement a carbohydrate-rich meal to support glycogen replenishment. Due to their moderate fat content (4.4 g per serving), they are best consumed post-exercise rather than pre-race, where rapid digestion is critical.
- High protein for muscle repair
- Moderate sodium for rehydration
- Low carbohydrate content
On the label per serving, 100g
| Energy | 596 kJ |
|---|---|
| Calories | 143 kcal |
| Carbs | 6.0 g |
| Sugar | 3.4 g |
| Fibre | 1.5 g |
| Protein | 16.9 g |
| Fat | 5.5 g |
| Saturated fat | 1.5 g |
| Cholesterol | 53 mg |
| Sodium | 540 mg |
The numbers that matter on a training day
For endurance who it suits
These espetadas are a solid choice for post-exercise recovery, offering high protein content to support muscle repair. However, their low carbohydrate content makes them unsuitable for pre-race or during-race fueling. They can be paired with carbohydrate-rich foods for a balanced recovery meal.
These espetadas are suitable for endurance athletes who need a protein boost post-exercise. They are ideal for those who prioritize muscle recovery and are looking for a flavorful protein source. Not recommended for athletes seeking high-carb options for immediate energy during or before intense sessions.
Ideal for post-training recovery meals, especially after long endurance sessions where muscle repair is a priority.
- High protein content supports muscle repair
- Moderate sodium aids in rehydration
- Gluten-free and dairy-free for dietary restrictions
- Tender and flavorful, enhancing post-exercise meal enjoyment
- Low carbohydrate content limits energy replenishment
- Moderate fat may slow gastric emptying
- Not suitable for pre-race or during-race fueling
- Potential for GI distress if consumed during exercise
- High sodium content may contribute to excessive intake if not monitored
Fuelling science in short
No, due to low carbohydrate content and moderate fat, they are not practical for mid-workout fueling.
With only 4 g of carbohydrates per serving, these espetadas have a minimal impact on blood sugar levels, making them unsuitable for immediate energy needs.
Each serving contains 432 mg of sodium, useful for replenishing sodium lost through sweat but should be balanced with other sources to meet 300-600 mg/hr losses.
- Total carbs
- 4 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Pre-race and during-race use is unsuitable due to low carbohydrate content and moderate fat, which may hinder rapid digestion and energy availability. However, the high protein content makes it beneficial for post-exercise recovery, supporting muscle repair. Its use in everyday training is appropriate when paired with carbohydrate-rich foods.
NOT RECOMMENDED for pre-race use because the low carbohydrate content and moderate fat may slow gastric emptying and fail to provide sufficient immediate energy.
NOT RECOMMENDED during racing because the low carbohydrate content and solid form are not ideal for quick energy or digestion.
USE for recovery due to high protein content aiding muscle repair. Pair with carbohydrates to replenish glycogen stores effectively.
- Pair with rice for carbohydrate replenishment
- Combine with a vegetable salad for added fiber
- Serve with a fruit smoothie for increased carbohydrate intake
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and general sports nutrition principles, but lacks direct RCT support for endurance-specific claims.
The Woolworths Sundried Tomato Chicken Espetadas have a low carbohydrate density of 4 g per 100 g, making them unsuitable for carb loading. Carb loading typically requires foods with high carbohydrate density to meet the 600-840 g/day target for a 70 kg athlete. A serving contributes only 4 g towards this target, necessitating an impractical number of servings to achieve adequate carbohydrate intake. The low carbohydrate content and moderate fat content also make it less effective for glycogen replenishment compared to more carbohydrate-dense options like pasta or rice.
The digestion of these espetadas involves initial breakdown in the stomach, with protein and fat content potentially slowing gastric emptying. The low carbohydrate content means minimal reliance on SGLT1 or GLUT5 transporters in the small intestine. Protein is absorbed via brush-border peptidases, while fats undergo emulsification and absorption through passive diffusion. The moderate fat content may delay the time-to-bloodstream for nutrients, making them less suitable for rapid energy needs. The protein content supports muscle repair post-exercise, but the low carbohydrate content limits immediate energy availability.
These espetadas contribute to post-exercise recovery primarily through their high protein content (13.5 g per serving), which supports muscle protein synthesis. However, they provide minimal carbohydrates, failing to meet the 1.0-1.2 g/kg/h target for glycogen resynthesis. Pairing with a carbohydrate-rich food is necessary to optimize recovery. The sodium content (432 mg per serving) can aid in rehydration when combined with adequate fluid intake, but it should be balanced with other sources to avoid excessive intake.
Potential detriments include the risk of GI distress if consumed during exercise due to moderate fat content, which may slow gastric emptying. The low carbohydrate content makes them unsuitable for pre-exercise fueling, potentially leading to inadequate glycogen stores. The sodium content, while useful for rehydration, could contribute to excessive intake if not monitored, especially in athletes with high sodium diets. The lack of significant carbohydrates also limits their role in immediate energy provision, making them unsuitable for high-intensity or long-duration sessions.
- Do not use pre-race due to low carbohydrate content and moderate fat, which may slow digestion.
- Do not use during exercise, as the solid form and low carbs are impractical for energy needs.
- Do not rely on these for glycogen replenishment without additional carbohydrate sources.
- Moderate fat content may slow gastric emptying, unsuitable for rapid energy needs.
- Low carbohydrate content limits glycogen replenishment, risking energy deficits.
- High sodium content may contribute to excessive intake if not balanced.
- Solid form unsuitable for during-race fueling due to impractical digestion.
Questions about 2 Free Range Sundried Tomato Chicken Espetadas
How many carbs are in 2 Free Range Sundried Tomato Chicken Espetadas by Woolworths?
6 g of carbs per serving (100g), with 143 kcal and 16.9 g protein.
When should I eat these espetadas?
These are best consumed post-exercise to support muscle recovery due to their high protein content.
Are these suitable for pre-race fueling?
No, they are not suitable due to low carbohydrate content and moderate fat, which may slow digestion.
Can I use these during a workout?
No, they are not practical for mid-workout fueling due to their solid form and low carbohydrate content.
What are the alternatives for during-race fueling?
Opt for high-carb gels or drinks that provide quick energy and are easy to digest during races.
Are there any allergens in these espetadas?
No specific allergens are stated, but always check the packaging for any updates or cross-contamination risks.
How do these behave in hot weather?
Ensure they are stored in a cool place to prevent spoilage, especially in hot weather conditions.
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