Woolworths Bobotie & Yellow Rice
- Meal
- Checked
- Grade B
Bobotie & Yellow Rice by Woolworths has 608 kcal, 66 g carbs, 27.2 g protein and 23.8 g fat per serving (Per 340g serving).
Woolworths Bobotie & Yellow Rice is a traditional South African dish combining savory beef bobotie mince with a golden egg custard topping, served with fragrant yellow rice. This meal provides a substantial amount of carbohydrates (66g per serving) and protein (27.2g per serving), making it a potential option for post-exercise recovery. However, its high fat content (23.8g per serving) and sodium (928mg per serving) may not be ideal for pre-race or during-race consumption due to potential gastric distress and slower gastric emptying. The dish is best suited for athletes looking to replenish glycogen stores and support muscle repair post-training.
- High carbohydrate content for glycogen replenishment
- Substantial protein for muscle repair
- Convenient ready-to-eat meal
On the label per serving, Per 340g serving
| Energy | 2543 kJ |
|---|---|
| Calories | 608 kcal |
| Carbs | 66.0 g |
| Sugar | 18.4 g |
| Fibre | 10.5 g |
| Protein | 27.2 g |
| Fat | 23.8 g |
| Saturated fat | 11.5 g |
| Cholesterol | 153 mg |
| Sodium | 928 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Bobotie & Yellow Rice is a convenient option for post-exercise recovery due to its high carbohydrate and protein content. However, its high fat and sodium content make it unsuitable for pre-race or during-race consumption. Athletes should consider their individual dietary needs and training schedules when incorporating this meal into their routine.
This meal is suitable for endurance athletes who need a convenient post-training recovery option. It provides a good balance of carbohydrates and protein, which can aid in glycogen replenishment and muscle repair after long training sessions. Athletes who are not in a calorie deficit and can accommodate the higher fat content will benefit the most.
Ideal for post-long run or ride recovery sessions when glycogen stores need replenishing and muscle repair is crucial.
- High in carbohydrates for glycogen replenishment
- Good protein content for muscle repair
- Convenient and ready-to-eat
- Traditional flavor profile for variety
- High fat content may slow gastric emptying
- High sodium content not ideal for all athletes
- Not suitable for pre-race or during-race use
- Potential for gastric distress due to high fat
- High sodium intake may not suit all athletes
Fuelling science in short
Not recommended during workouts due to high fat content and potential for gastric distress.
The meal's carbohydrate content is likely to result in a moderate to high glycemic response, which can be beneficial post-exercise for rapid glycogen replenishment.
Contains 928mg sodium per serving, which can help with rehydration post-exercise but is high for regular consumption.
- Total carbs
- 66 g
- Hourly capacity
- 60-90
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
The high fat content makes Woolworths Bobotie & Yellow Rice unsuitable for pre-race and during-race use due to potential gastric distress and slower gastric emptying. However, its high carbohydrate and protein content make it a suitable option for post-exercise recovery. For carb-loading, the high fat may limit intake without causing GI discomfort, so caution is advised. It can be used in everyday training recovery when balanced with other lower-fat meals.
NOT RECOMMENDED for pre-race use because the high fat content may slow gastric emptying and cause gastric distress.
NOT RECOMMENDED during racing because the meal's solid form and high fat content are not conducive to quick energy release.
USE within 30-60 minutes post-exercise to aid in glycogen replenishment and muscle repair. Pair with a protein-rich beverage for optimal recovery.
- Pair with a low-fat protein shake for balanced recovery
- Combine with a fresh salad to increase micronutrient intake
- Serve alongside a low-sodium electrolyte drink post-exercise
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and manufacturer data, with limited direct research on this specific product.
With 66g of carbohydrates per 340g serving, Woolworths Bobotie & Yellow Rice has a moderate carb density of approximately 19g per 100g. This makes it less efficient for carb-loading compared to higher density options like pasta or rice alone, which often exceed 50g per 100g. The high fat content may limit the volume that can be consumed without causing gastrointestinal discomfort, making it less practical for achieving the 600-840g/day carb-loading targets necessary for endurance events.
The digestion of Woolworths Bobotie & Yellow Rice involves initial breakdown in the stomach, with gastric emptying potentially slowed by its 23.8g fat content per serving. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose and GLUT5 for fructose, with the potential for rapid glycogen replenishment post-exercise. The high fiber content (10.5g per serving) may also impact digestion speed, with some fiber reaching the colon for fermentation.
This meal contributes to recovery by providing 66g of carbohydrates per serving, supporting glycogen resynthesis at a rate of 1.0-1.2g/kg/h. The 27.2g of protein aids muscle protein synthesis, though it falls short of the leucine threshold necessary for optimal MPS. The high sodium content can assist with rehydration post-exercise. However, the high fat content may slow digestion, impacting the timing of nutrient availability.
The high fat content (23.8g per serving) can slow gastric emptying, leading to potential gastrointestinal discomfort if consumed close to exercise. The high sodium level (928mg per serving) may not be suitable for athletes on low-sodium diets. The sugar content (18.4g per serving) could contribute to dental erosion if consumed frequently. Additionally, the high fiber content (10.5g per serving) might cause digestive issues for those with sensitive stomachs.
- Do not use within 90 minutes of race start due to high fat content and risk of GI distress.
- Do not use if on a low-sodium diet due to high sodium content.
- Do not use during high-intensity sessions due to potential for gastric distress.
- High fat content may slow gastric emptying, leading to GI discomfort during exercise.
- High sodium content may not be suitable for those with hypertension or on low-sodium diets.
- High sugar content can contribute to dental erosion if consumed frequently.
- High fiber content may cause digestive issues for those with sensitive stomachs.
Questions about Bobotie & Yellow Rice
How many carbs are in Bobotie & Yellow Rice by Woolworths?
66 g of carbs per serving (Per 340g serving), with 608 kcal and 27.2 g protein.
Can I eat this before a race?
It is not recommended to eat this before a race due to its high fat content, which can slow gastric emptying and potentially cause gastric distress.
How should I use this for recovery?
Consume within 30-60 minutes post-exercise to aid glycogen replenishment and muscle repair. Pair with a protein-rich beverage for optimal recovery.
Is this meal suitable for carb-loading?
Caution is advised for carb-loading due to the high fat content, which may limit intake without causing GI discomfort.
What are the potential allergens?
While no specific allergens are stated, ingredients include eggs, cream, and almonds, which may pose a risk for those with allergies.
Can this meal be used during hot weather training?
The high sodium content can aid in rehydration post-exercise, but the high fat content may not be ideal for consumption during hot weather.
Is this meal suitable for a low-sodium diet?
This meal is not suitable for a low-sodium diet due to its high sodium content of 928mg per serving.
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