Woolworths Beef Steak Pie
- Meal
- Checked
- Grade C
Beef Steak Pie by Woolworths has 414 kcal, 35 g carbs, 8.8 g protein and 25.5 g fat per serving (Per 145 g serving).
The Woolworths Beef Steak Pie is a savory option featuring a shortcrust pastry base filled with beef in rich gravy, topped with puff pastry. Each 145g serving provides 414.4 kcal, 35g of carbohydrates, 8.8g of protein, and 25.5g of fat. This pie is best suited for post-training recovery due to its high energy and fat content, which can aid in replenishing energy stores. However, its high fat and sodium content may not be ideal for consumption immediately before or during endurance events, where quick-digesting carbohydrates are preferred. The pie's carbohydrate content is moderate, making it a potential option for recovery when paired with a protein source to support muscle repair.
- High energy content for recovery
- Moderate carbohydrate content
- Rich in savory flavors
On the label per serving, Per 145 g serving
| Energy | 1734 kJ |
|---|---|
| Calories | 414 kcal |
| Carbs | 35.0 g |
| Sugar | 1.2 g |
| Fibre | 4.5 g |
| Protein | 8.8 g |
| Fat | 25.5 g |
| Saturated fat | 13.5 g |
| Cholesterol | 30 mg |
| Sodium | 523 mg |
The numbers that matter on a training day
For endurance who it suits
While the Woolworths Beef Steak Pie offers a hearty post-exercise meal option, its high fat content and solid form make it unsuitable for immediate pre-race or in-race fueling. It provides moderate carbohydrates and significant energy, making it a good recovery option when paired with additional protein. Be cautious of the high sodium content if managing salt intake.
This pie is for endurance athletes seeking a high-energy meal post-training. It suits those who prefer savory over sweet recovery options. Athletes with higher energy needs or those in colder climates may find it particularly satisfying. It's less suitable for those on low-fat diets or with sodium restrictions.
Ideal for post-long ride or run recovery. Not suitable for pre-race or during-race consumption due to high fat content.
- High energy content for post-exercise recovery
- Moderate carbohydrates for glycogen replenishment
- Savory option for those preferring non-sweet recovery meals
- Substantial sodium content aids in rehydration post-exercise
- High fat content slows gastric emptying
- Not suitable for in-race fueling
- High sodium may not suit all athletes
- Potential for GI distress if consumed pre-race
- High sodium content may affect blood pressure
Fuelling science in short
No, not suitable during workouts. High fat and solid form slow gastric emptying, not practical for mid-race fueling.
Moderate GI due to pastry and gravy. Slower gastric emptying from high fat content, leading to a steadier blood sugar response.
Contains 523 mg sodium per serving, approaching the lower end of 300-600 mg/hr sweat loss range. Potassium content is unspecified.
- Total carbs
- 35 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
The pie is unsuitable for pre-race and during-race due to high fat content and slow digestion. It is beneficial post-exercise for energy replenishment but should be paired with protein for muscle recovery. Use caution for carb-loading due to fat content impacting digestion speed. Suitable for everyday training recovery when balanced with protein.
NOT RECOMMENDED for pre-race use because the high fat content slows gastric emptying, which can cause GI distress and delay carbohydrate availability.
NOT RECOMMENDED during racing because the solid form and high fat content exceed gut transporter capacity and are impractical for quick energy.
USE within the first 60 minutes post-race to replenish energy stores. Pair with a protein source for optimal muscle repair.
- Pair with a protein shake for muscle recovery
- Combine with a salad for added micronutrients
- Serve with a low-sodium beverage to balance sodium intake
For practitioners the evidence
Evidence grade: C — Limited direct evidence on endurance performance; conclusions based on macronutrient profile.
The pie provides 35g of carbs per 145g serving, with a carb density of 24g per 100g. This is moderate but not ideal for carb-loading due to the high fat content (17.6g per 100g), which can slow digestion and limit the volume an athlete can consume comfortably. A 70 kg athlete aiming for 600g carbs/day would need to consume over 17 servings, which is impractical due to satiety and fat intake.
The high fat content in the pie slows gastric emptying, delaying carbohydrate availability. The shortcrust and puff pastries contribute to moderate GI, with glucose absorbed via SGLT1 transporters. The protein and fat content may delay gastric emptying further, leading to a slower rise in blood glucose. The pie's solid form requires significant mechanical digestion, potentially leading to increased GI distress if consumed pre-exercise.
The pie provides carbohydrates for glycogen replenishment, but the fat content may slow this process. With 8.8g of protein per serving, it falls short of the ideal protein intake for muscle protein synthesis post-exercise. Pairing with additional protein is recommended to meet the leucine threshold and support recovery. The sodium content aids rehydration but may require balancing with fluid intake.
The high fat content can lead to delayed gastric emptying and potential GI distress if consumed close to exercise. The pastry's stickiness and sugar content pose a dental erosion risk. High sodium may not suit those with hypertension. The pie's energy density may lead to overconsumption if not balanced within an athlete's overall dietary plan.
- Do not use within 90 minutes of race start due to high fat content and risk of GI distress.
- Do not use for carb-loading without balancing fat intake to avoid digestive slowdown.
- Do not use if sodium intake needs to be restricted due to hypertension.
- High fat content may cause delayed gastric emptying and GI distress if consumed pre-exercise.
- Sodium content may contribute to hypertension in sensitive individuals.
- High energy density may lead to overconsumption and weight gain if not monitored.
- Sticky pastry increases risk of dental erosion with frequent consumption.
- Jeukendrup 2010, Sports Medicine — Carbohydrate intake guidelines for endurance athletes.
- Burke 2015, Journal of Sports Sciences — Nutritional strategies for endurance performance.
- Stellingwerff 2011, International Journal of Sport Nutrition and Exercise Metabolism — Carbohydrate and fat metabolism during exercise.
Questions about Beef Steak Pie
How many carbs are in Beef Steak Pie by Woolworths?
35 g of carbs per serving (Per 145 g serving), with 414 kcal and 8.8 g protein.
Can I eat this pie before a race?
No, the high fat content can slow digestion and cause GI distress during a race.
How should I incorporate this into recovery?
Consume within 60 minutes post-exercise with a protein source to aid muscle recovery.
Is this pie suitable for carb-loading?
Use caution; the fat content may slow digestion and impact carb absorption rates.
What alternatives exist for mid-race fueling?
Opt for low-fat, high-carb gels or drinks that provide quick energy without digestive burden.
Does this pie require gut training?
Not specifically, but high-fat foods should be tested in training to assess tolerance.
How does this pie behave in hot weather?
High fat content may be less appealing in heat; ensure proper storage to avoid spoilage.
Eating this today? Log it in one tap.
Say "Beef Steak Pie" and it lands in your diary, counted against today's carbs and protein.
