Woolworths Cape Malay Style Chicken Roti
- Meal
- Checked
- Grade B
Cape Malay Style Chicken Roti by Woolworths has 429 kcal, 47 g carbs, 19.8 g protein and 16.5 g fat per serving (Per 250 g serving).
The Woolworths Cape Malay Style Chicken Roti is a ready-to-eat meal featuring a mild chicken curry wrapped in a flaky roti, accompanied by a coriander raita. With 428.5 kcal per serving (250g), it provides a moderate energy source for athletes. The meal offers 47g of carbohydrates, which can aid in glycogen replenishment post-exercise. However, its high sodium content (1003mg per serving) may lead to excessive intake if consumed alongside other sodium-rich foods. The protein content (19.8g per serving) supports muscle repair, making it suitable for recovery meals. Due to its solid form and moderate fat content (16.5g per serving), it is not ideal for consumption immediately before or during endurance activities, as it may slow gastric emptying.
- Moderate carbohydrate content
- High protein for muscle repair
- Convenient ready-to-eat option
On the label per serving, Per 250 g serving
| Energy | 1793 kJ |
|---|---|
| Calories | 429 kcal |
| Carbs | 47.0 g |
| Sugar | 8.0 g |
| Fibre | 7.3 g |
| Protein | 19.8 g |
| Fat | 16.5 g |
| Saturated fat | 8.9 g |
| Cholesterol | 58 mg |
| Sodium | 1003 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Cape Malay Style Chicken Roti is a practical post-exercise meal for endurance athletes. It offers a good balance of carbohydrates and protein for recovery, but its high sodium content requires consideration. It's not suitable for pre-race or during-race consumption due to potential gastric distress from its solid form and fat content.
This meal is best suited for endurance athletes seeking a convenient post-workout meal. It offers a balance of carbohydrates and protein to aid in recovery. Athletes with high sodium needs, such as those training in hot conditions, may benefit from its sodium content. However, those with sodium restrictions should exercise caution.
Ideal for post-training recovery sessions, particularly after long runs or rides where carbohydrate and protein replenishment is needed.
- Convenient and ready-to-eat format
- Provides both carbohydrates and protein
- High sodium content for sweat replenishment
- Moderate energy content for recovery
- High sodium may be excessive for some
- Not suitable for pre-race or during-race
- Moderate fat content may slow digestion
- Potential for gastric distress if consumed pre-race
- High sodium content may exceed daily limits
Fuelling science in short
Not recommended during workouts due to its solid form and moderate fat content, which may slow gastric emptying and cause discomfort.
With 47g of carbohydrates per serving, the meal likely has a moderate glycemic index, providing a steady release of energy post-exercise.
High sodium content at 1003mg per serving, which may help replenish sodium lost through sweat, especially in hot weather.
- Total carbs
- 47 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
The Cape Malay Style Chicken Roti is not suitable for pre-race or during-race consumption due to its solid form and moderate fat content, which can slow gastric emptying and cause discomfort. For recovery, it provides a balanced mix of carbohydrates and protein, aiding in glycogen replenishment and muscle repair. However, its high sodium content may be excessive for some athletes, especially those not experiencing significant sweat losses.
NOT RECOMMENDED for pre-race use because its moderate fat content and solid form may slow gastric emptying and cause discomfort.
NOT RECOMMENDED during racing because it is a solid meal with moderate fat content, which can slow digestion and cause gastrointestinal distress.
USE during recovery as it provides carbohydrates and protein necessary for glycogen replenishment and muscle repair. Consider pairing with a protein shake for optimal recovery.
- Pair with a low-sodium beverage to balance intake
- Combine with a fruit for additional quick carbs
- Add a protein shake for enhanced recovery
For practitioners the evidence
Evidence grade: C — Nutritional claims are based on general dietary principles rather than specific endurance studies.
With a carbohydrate density of 19g per 100g, the Cape Malay Style Chicken Roti is considered moderate in carb density. A 250g serving provides 47g of carbohydrates, contributing to a daily carb-loading target. However, its solid form and moderate fat content may lead to satiety before reaching the desired carbohydrate intake, making it less efficient for high-volume carb loading. For a 70kg athlete aiming for 600g of carbs per day, approximately 13 servings would be needed, which is impractical due to volume and satiety.
The Cape Malay Style Chicken Roti undergoes typical digestion, starting with mastication and salivary amylase action in the mouth. Its moderate fat content may slow gastric emptying. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose and GLUT5 for any fructose present. Protein digestion involves brush-border peptidases. The meal's solid form and moderate fat content suggest a slower time-to-bloodstream compared to liquid or low-fat options. Unabsorbed residues may undergo fermentation in the colon, potentially causing bloating in sensitive individuals.
This meal supports recovery by providing 47g of carbohydrates per serving, aiding glycogen resynthesis. The 19.8g of protein helps stimulate muscle protein synthesis, although it may not meet the leucine threshold for optimal MPS. The high sodium content (1003mg per serving) supports rehydration by promoting fluid retention. However, the absence of significant antioxidants or anti-inflammatory compounds limits its recovery potential.
The high sodium content may pose a risk for athletes with hypertension or those on sodium-restricted diets. The moderate fat content can slow gastric emptying, potentially causing discomfort if consumed pre- or during-exercise. The solid form of the meal may lead to gastrointestinal distress if consumed during high-intensity activities. Additionally, the high sodium and sugar content could contribute to dental erosion if consumed frequently.
- Do not use pre-race if you are prone to gastric distress from solid foods.
- Avoid during races, especially in high-intensity events, due to potential GI distress.
- Limit intake if on a sodium-restricted diet due to high sodium content.
- High sodium content may exacerbate hypertension or sodium-sensitive conditions.
- Moderate fat content can slow gastric emptying, increasing GI distress risk pre-exercise.
- Solid form may cause gastrointestinal discomfort during high-intensity exercise.
- Excessive sodium intake can lead to fluid imbalance if not countered with adequate hydration.
Questions about Cape Malay Style Chicken Roti
How many carbs are in Cape Malay Style Chicken Roti by Woolworths?
47 g of carbs per serving (Per 250 g serving), with 429 kcal and 19.8 g protein.
When should I consume this meal?
It is best consumed post-exercise to aid in recovery due to its carbohydrate and protein content.
Is this meal suitable for pre-race consumption?
No, it is not suitable for pre-race consumption due to its moderate fat content and solid form, which may slow digestion.
Can I eat this during a race?
No, it is not recommended during a race as it may cause gastrointestinal distress due to its solid form and fat content.
How does this meal support recovery?
It provides carbohydrates for glycogen replenishment and protein for muscle repair, making it suitable for post-exercise recovery.
What are the main allergens?
The meal contains wheat and milk products, which are common allergens.
Is it suitable for hot-weather training?
Yes, its high sodium content can help replenish sodium lost through sweat in hot conditions.
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