Woolworths Baby Pak Choi
- Whole food
- Checked
- Grade C
Baby Pak Choi by Woolworths has 12 kcal, 0 g carbs, 1.9 g protein and 0 g fat per serving (100g).
Baby Pak Choi from Woolworths is a leafy green vegetable known for its mild mustard flavor, often used in salads or stir-fries. With a serving size of 100 g, it provides only 12 kcal, making it an ultra-low-calorie option for athletes focused on weight management. While it contains no carbohydrates or fats, it offers 1.9 g of protein and 1.4 g of fiber per serving, contributing to satiety without adding significant caloric load. Its low sodium content (33 mg per serving) is beneficial for athletes managing sodium intake. However, its lack of carbohydrates and fats makes it unsuitable for pre-race or during-race fueling. It can be a refreshing, hydrating component of a recovery meal when paired with protein and carbohydrate-rich foods.
- Low-calorie, high-fiber option
- Supports hydration with low sodium
- Versatile for salads and stir-fry
On the label per serving, 100g
| Energy | 50 kJ |
|---|---|
| Calories | 12 kcal |
| Carbs | 0.0 g |
| Sugar | 0.0 g |
| Fibre | 1.4 g |
| Protein | 1.9 g |
| Fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 33 mg |
The numbers that matter on a training day
For endurance who it suits
While Baby Pak Choi is a nutritious vegetable, its lack of carbohydrates and fats limits its use in endurance sports contexts where energy provision is critical. It can be a valuable part of a balanced diet, particularly for recovery meals, but should be paired with more energy-dense foods to meet the demands of endurance activities.
Baby Pak Choi is ideal for endurance athletes seeking a low-calorie, fiber-rich vegetable to include in their diet. It's particularly suitable for those focusing on weight management or looking to increase their vegetable intake without adding significant calories. Not suitable for those needing quick energy sources during or immediately before intense activities.
Best incorporated into meals on easy run or recovery days when carbohydrate demands are lower. It complements meals focused on hydration and micronutrient intake rather than immediate energy provision.
- Low in calories, aiding weight management
- High in fiber, promoting satiety
- Versatile in culinary applications
- Minimal sodium content, suitable for low-sodium diets
- No carbohydrates for energy provision
- Not suitable for pre-race or during-race fueling
- Limited protein content for recovery
- Requires pairing with other foods for balanced nutrition
- Potential for GI distress if consumed in large quantities before exercise
- Lacks energy density, unsuitable for high-calorie needs
Fuelling science in short
No, Baby Pak Choi is not suitable for consumption during workouts due to its lack of carbohydrates and practical challenges in consumption during exercise.
With 0 g of carbohydrates per serving, Baby Pak Choi has no impact on blood glucose levels, making it a non-contributor to glycemic load.
Contains 33 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr losses in sweat. Not a significant source of potassium or magnesium.
- Total carbs
- 0 g
- Hourly capacity
- 0
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Baby Pak Choi is unsuitable for pre-race and during-race use due to its lack of carbohydrates, which are critical for energy provision. It can be included in recovery meals when combined with protein and carbs to aid muscle repair and glycogen replenishment. Its low-calorie and high-fiber content make it suitable for everyday training diets focused on nutrition and hydration.
NOT RECOMMENDED for pre-race use because it provides no carbohydrates, which are essential for glycogen loading and immediate energy needs.
NOT RECOMMENDED during racing because it lacks carbohydrates and is impractical to consume in a race setting.
Can be used in recovery meals when paired with protein and carbohydrate sources to aid in muscle repair and glycogen replenishment.
- Pair with quinoa for a balanced meal with carbs and protein
- Add to a smoothie with banana for post-run hydration and nutrients
- Use in stir-fry with tofu for a protein-rich recovery meal
For practitioners the evidence
Evidence grade: C — Based on general nutritional data and mechanistic reasoning rather than direct endurance studies.
Baby Pak Choi is unsuitable for carb loading due to its carbohydrate content of 0 g per serving (100 g). Carb loading typically requires 8-12 g/kg/day, and this vegetable cannot contribute to that target. Its low carb density (<20 g/100 g) and lack of energy make it impractical for athletes aiming to maximize glycogen stores. A 100 g serving contributes 0 g toward a 600 g daily target, necessitating impractical volumes for any meaningful contribution.
Baby Pak Choi, being primarily fiber and water, undergoes minimal digestion in the stomach and small intestine. Its fiber content (1.4 g per serving) may slow gastric emptying slightly but is unlikely to cause significant delay. With no carbohydrates, it does not engage SGLT1 or GLUT5 transporters. The protein content (1.9 g per serving) is absorbed via brush-border peptidases. Unabsorbed fiber may undergo fermentation in the colon, potentially causing gas in sensitive individuals.
Baby Pak Choi offers minimal direct recovery benefits due to its low protein (1.9 g per serving) and carbohydrate content (0 g per serving). While it can contribute to hydration and provide some micronutrients, it lacks the macronutrient profile needed for optimal recovery. Pairing with protein-rich foods and carbohydrates is essential to meet recovery targets of 1.0-1.2 g/kg/h carbs and 0.3-0.4 g/kg protein.
Baby Pak Choi poses minimal risks but may cause GI distress if consumed in large quantities due to its fiber content. It offers no carbohydrates, making it unsuitable for pre-exercise consumption due to potential blood-glucose volatility. Its low sodium content is inadequate for replacing sweat losses in hot conditions. Not recommended for athletes with high energy needs during intense training or racing.
- Do not use for carb loading due to zero carbohydrate content.
- Do not use during intense training sessions requiring quick energy.
- Avoid large quantities pre-exercise to prevent potential GI distress.
- High fiber content may cause GI distress if consumed in excess before exercise.
- Zero carbohydrate content fails to support glycogen replenishment.
- Inadequate sodium content for electrolyte replacement in high sweat conditions.
- Low energy density unsuitable for athletes with high caloric demands.
Questions about Baby Pak Choi
How many carbs are in Baby Pak Choi by Woolworths?
0 g of carbs per serving (100g), with 12 kcal and 1.9 g protein.
Can Baby Pak Choi be used for carb loading?
No, Baby Pak Choi is not suitable for carb loading due to its lack of carbohydrates.
Is Baby Pak Choi suitable for pre-race meals?
No, it lacks the carbohydrates needed for glycogen stores and immediate energy.
How should Baby Pak Choi be stored?
Store in the refrigerator and consume within a few days to maintain freshness.
Can Baby Pak Choi be used during a race?
No, it is impractical and lacks carbohydrates necessary for energy during a race.
What are the benefits of Baby Pak Choi?
It is low in calories, high in fiber, and versatile in culinary applications.
Is Baby Pak Choi good for recovery meals?
Yes, when paired with protein and carbohydrate sources to support muscle repair and glycogen replenishment.
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