Woolworths Butterkin Squash
- Whole food
- Checked
- Grade B
Butterkin Squash by Woolworths has 82 kcal, 22 g carbs, 1.8 g protein and 0.2 g fat per serving (1 Cup Cubed (Roasted/Cooked, approx. 205g)).
Butterkin squash, a hybrid between butternut and pumpkin, offers a unique nutritional profile for endurance athletes. With a serving size of 205g, it provides 22g of carbohydrates, including 4g of sugars and 6.6g of fiber. This makes it a moderate carb source with a low energy density of 82 kcal per serving. The squash is rich in potassium (300 mg per serving), supporting electrolyte balance during prolonged activities. Its high fiber content may slow gastric emptying, making it less ideal for immediate pre-race consumption but beneficial for sustained energy release. Best consumed as part of a balanced meal post-training or during carb-loading phases, it aids in glycogen replenishment and provides essential nutrients for recovery.
- Moderate carbohydrate source
- High in dietary fiber
- Rich in potassium
On the label per serving, 1 Cup Cubed (Roasted/Cooked, approx. 205g)
| Energy | 343 kJ |
|---|---|
| Calories | 82 kcal |
| Carbs | 22.0 g |
| Sugar | 4.0 g |
| Fibre | 6.6 g |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Sodium | 0 mg |
| Potassium | 300 mg |
The numbers that matter on a training day
For endurance who it suits
Butterkin squash is a versatile ingredient for endurance athletes, offering moderate carbohydrates and high fiber. It's best suited for carb-loading and recovery meals rather than during workouts, due to potential GI distress from fiber. Its potassium content supports electrolyte balance, making it a valuable component of a balanced diet.
Butterkin squash is suitable for endurance athletes seeking a moderate carbohydrate source with additional fiber and potassium. It is ideal for those focusing on balanced nutrition during training cycles, particularly in carb-loading phases or post-exercise recovery. Athletes with a focus on whole foods and plant-based diets will find it a valuable addition.
Ideal for long training sessions where sustained energy is needed. Suitable for carb-loading periods or post-exercise meals to aid in glycogen replenishment.
- Moderate carb source with 22g per serving
- High fiber content aids digestion
- Rich in potassium for electrolyte balance
- Low calorie density supports weight management
- High fiber may cause GI distress during exercise
- Low sodium content requires supplementation
- Not suitable for immediate pre-race consumption
- High fiber can cause GI issues if consumed pre-race
- Low sodium content may require additional sources
Fuelling science in short
Not recommended during workouts due to high fiber content which may slow gastric emptying and cause gastrointestinal distress.
Butterkin squash has a moderate glycemic index, providing a steady release of glucose into the bloodstream. The high fiber content can modulate blood sugar spikes, making it a stable energy source.
Contains 300 mg of potassium per serving, aiding in muscle function and fluid balance. No sodium content, so additional sources may be needed to meet 300-600 mg/hr sweat losses.
- Total carbs
- 22 g
- Hourly capacity
- 60-90g with fructose co-ingestion
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadUSE
- Every dayUSE
Butterkin squash is not suitable for pre-race or during-race consumption due to its high fiber content and lack of fast-acting carbs. However, it is beneficial for recovery and carb-loading phases due to its moderate carbohydrate content and potassium. For everyday training, it can be included in meals to support balanced nutrition.
NOT RECOMMENDED for pre-race use because of high fiber content, which can slow gastric emptying and increase the risk of gastrointestinal distress.
NOT RECOMMENDED during racing because it forms a solid bolus and lacks fast-acting carbohydrates needed for immediate energy.
USE in recovery meals as it provides carbohydrates for glycogen replenishment and potassium for electrolyte balance. Pair with protein to support muscle repair.
- Pair with lean protein for recovery meals
- Combine with sodium-rich foods to balance electrolytes
- Include in carb-loading meals with varied carb sources
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional knowledge and extrapolation from similar foods, with limited specific research on butterkin squash.
Butterkin squash provides 22g of carbohydrates per serving (205g), with a moderate density of ~10.7g carbs per 100g. While it contributes to carb-loading, its high fiber content may limit intake volume before satiety. A 70kg athlete aiming for 600g carbs/day would require ~27 servings, which is impractical due to volume and fiber. Thus, while it can be part of a carb-loading strategy, it should be combined with other carb sources to meet targets efficiently.
Upon consumption, butterkin squash undergoes mechanical breakdown in the oral phase, followed by gastric emptying, which may be slower due to its high fiber content. In the small intestine, carbohydrates are absorbed primarily via SGLT1 transporters for glucose, although specific sugar breakdown is not detailed. The fiber content may lead to fermentation in the colon, potentially causing gas or bloating if consumed in large amounts pre-exercise.
Butterkin squash aids recovery by providing carbohydrates for glycogen resynthesis, although at a modest rate due to its fiber content. The potassium content supports electrolyte balance, crucial for muscle function post-exercise. However, its low protein content means it should be paired with a protein source to support muscle protein synthesis effectively.
High fiber content can lead to gastrointestinal discomfort if consumed in large quantities before or during exercise. The low sodium content may not adequately replace sweat losses, necessitating additional sources. Its carbohydrate profile, while moderate, is not ideal for rapid glycogen replenishment alone. Additionally, the high fiber can cause bloating or gas if not well-tolerated.
- Do not use within 90 minutes of race start due to high fiber content.
- Avoid during high-intensity sessions if prone to GI distress from fiber.
- Not suitable as a primary carb source during rapid glycogen replenishment phases.
- High fiber content may cause bloating and gas if consumed pre-exercise.
- Low sodium content requires supplementation to meet sweat loss needs.
- Inadequate protein content for muscle recovery when used alone.
- Potential for GI distress during exercise due to fiber and solid form.
Questions about Butterkin Squash
How many carbs are in Butterkin Squash by Woolworths?
22 g of carbs per serving (1 Cup Cubed (Roasted/Cooked, approx. 205g)), with 82 kcal and 1.8 g protein.
Can I eat butterkin squash before a race?
It's not recommended due to its high fiber content, which can slow gastric emptying and cause GI distress.
How should I incorporate butterkin squash into my diet?
Use it in recovery meals or during carb-loading phases. Pair with protein and sodium-rich foods for balanced nutrition.
Is butterkin squash suitable for gut training?
Yes, but start with small amounts to assess tolerance due to its high fiber content.
What are alternatives to butterkin squash during a race?
Opt for low-fiber, fast-acting carb sources like gels or chews for immediate energy.
Does butterkin squash contain allergens?
No common allergens are associated with butterkin squash, but always check for cross-contamination risks.
How does butterkin squash behave in hot weather?
It remains stable, but ensure it's stored properly to prevent spoilage. It's best consumed in a controlled environment.
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