Woolworths Beef Steak Pie
- Meal
- Checked
- Grade C
Beef Steak Pie by Woolworths has 558 kcal, 27 g carbs, 11.7 g protein and 24.8 g fat per serving (1 pie (average mass)).
The Woolworths Beef Steak Pie is a savory pastry filled with braised beef and rich gravy, encased in short crust and puff pastry. While it offers a hearty meal option, its nutritional profile is not tailored for endurance athletes. With 558.4 kcal per serving, it provides 27 g of carbohydrates, 11.7 g of protein, and a significant 24.8 g of fat. The high fat content may slow gastric emptying, making it less suitable for pre-race or during-race consumption. The sodium content is high at 995 mg per serving, which could aid in replenishing sodium losses in sweat but may also pose a risk of overconsumption. This product is best suited for a post-training meal or as part of a balanced diet, rather than a primary endurance fuel source.
- High sodium for sweat loss recovery
- Moderate protein for muscle repair
- Rich in energy for long-duration activities
On the label per serving, 1 pie (average mass)
| Energy | 2336 kJ |
|---|---|
| Calories | 558 kcal |
| Carbs | 27.0 g |
| Sugar | 2.6 g |
| Fibre | 5.1 g |
| Protein | 11.7 g |
| Fat | 24.8 g |
| Saturated fat | 24.8 g |
| Cholesterol | 9 mg |
| Sodium | 995 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Beef Steak Pie is not an ideal choice for endurance athletes seeking efficient fuel. Its high fat content can slow digestion and reduce the availability of quick energy needed during intense exercise. While it provides some protein and sodium, these benefits do not outweigh the drawbacks for endurance fueling. It's best reserved for post-exercise meals or casual consumption.
This pie is more suited for athletes who engage in moderate-intensity activities and require a high-energy meal post-exercise. It is not ideal for those with specific endurance goals due to its high fat content and moderate carbohydrate levels. Athletes looking for a convenient, savory meal option may find it appealing, but it should not be relied upon for immediate pre-race or during-race nutrition.
Best consumed after moderate-intensity sessions or as a high-energy meal on rest days. Not recommended for pre-race or during endurance events due to its high-fat content.
- High energy content for post-exercise recovery
- Contains moderate protein for muscle repair
- High sodium content aids in electrolyte replenishment
- Convenient and ready-to-eat meal option
- High fat content slows gastric emptying
- Not suitable for pre-race or during-race consumption
- Moderate carbohydrate content not ideal for carb loading
- Potential for GI distress due to high fat content
- High sodium may contribute to hypertension if overconsumed
Fuelling science in short
Not recommended during workouts due to high fat content and potential for slow gastric emptying.
The pie's glycemic impact is moderate due to its carbohydrate content, but the high fat may slow gastric emptying, leading to a delayed blood sugar response.
High sodium content at 995 mg per serving, which is beneficial for replacing sweat losses but may risk overconsumption if not balanced with other low-sodium foods.
- Total carbs
- 27 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
The pie's high fat content makes it unsuitable for pre-race and during-race fueling due to potential delays in gastric emptying and energy availability. It is more appropriate for post-exercise recovery when paired with additional protein sources. For carb loading, its moderate carbohydrate content and high fat may not efficiently contribute to glycogen stores. It can be included in everyday training nutrition when balanced with other nutrient sources.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying and delay carbohydrate availability, which is crucial for optimal performance.
NOT RECOMMENDED during racing because the high fat content and solid form can lead to GI distress and slow energy release.
USE cautiously post-race as a high-energy meal; pair with a protein-rich food to support muscle repair.
- Pair with a low-fat, high-carb snack for balanced energy
- Combine with a protein shake to enhance muscle recovery
- Consume alongside a fresh salad to increase fiber intake
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional data and general physiological principles, but lacks direct RCT evidence specific to this product.
The Woolworths Beef Steak Pie has a carbohydrate density of 16 g per 100 g, categorizing it as moderate density. However, with only 27 g of carbohydrates per serving, it contributes minimally to the 600-840 g/day target for effective carb loading. The high fat content may also inhibit effective glycogen storage due to slowed gastric emptying. An athlete would need to consume multiple servings to meet carb loading needs, which is impractical due to the high caloric and fat intake.
The pie's digestion begins with mechanical breakdown in the mouth, followed by gastric emptying that is likely slowed due to its high fat content. Carbohydrates are absorbed in the small intestine primarily via SGLT1 transporters for glucose. The high fat content can delay the time-to-bloodstream for carbohydrates, potentially impacting insulin response. Unabsorbed residues may undergo fermentation in the colon, posing a risk for GI distress.
The pie provides 27 g of carbohydrates per serving, contributing to glycogen resynthesis but falling short of the recommended 1.0-1.2 g/kg/h post-exercise. The 11.7 g of protein aids muscle repair but does not meet the leucine threshold for optimal muscle protein synthesis. The high sodium content supports rehydration, but the high fat content may not be ideal for immediate post-exercise consumption.
The high fat content can slow gastric emptying and delay carbohydrate availability, posing a risk for GI distress if consumed pre-exercise. The pie's high sodium content may lead to excessive intake if not balanced with low-sodium foods. The high saturated fat content could also contribute to long-term cardiovascular risks if consumed frequently.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid if you have a history of GI distress with high-fat foods.
- Do not consume if on a low-sodium diet due to high sodium content.
- High saturated fat intake may increase cardiovascular disease risk over time.
- Excessive sodium intake can exacerbate hypertension.
- High fat content may lead to delayed gastric emptying and GI distress.
- Potential allergen risk for individuals sensitive to wheat or eggs.
Questions about Beef Steak Pie
How many carbs are in Beef Steak Pie by Woolworths?
27 g of carbs per serving (1 pie (average mass)), with 558 kcal and 11.7 g protein.
Is the beef steak pie suitable for pre-race consumption?
No, the high fat content can slow gastric emptying and delay energy availability, making it unsuitable for pre-race consumption.
How should the pie be consumed for recovery?
Pair the pie with a protein-rich food within 30-60 minutes post-exercise to support muscle repair and glycogen replenishment.
Can the pie be used during endurance events?
No, its high fat content and solid form can cause GI distress and slow energy release, making it unsuitable for use during endurance events.
What are the potential allergens in the pie?
The pie contains wheat and eggs, which may pose allergen risks for some individuals.
Is the pie suitable for hot weather conditions?
The high sodium content may help with electrolyte replenishment, but the pie's high fat content may not be ideal in hot conditions where lighter, more digestible options are preferable.
How does the pie fit into a carb loading plan?
The pie's moderate carbohydrate content and high fat may not efficiently contribute to glycogen stores, so it should be used cautiously in a carb loading plan.
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