Woolworths Creamy Cheese Sauce
- Sauce
- Checked
- Grade C
Creamy Cheese Sauce by Woolworths has 108 kcal, 4 g carbs, 8.1 g protein and 6.5 g fat per serving (100g).
Woolworths Creamy Cheese Sauce is a rich, cheddar-based sauce designed to enhance pasta dishes. With a per serving energy content of 54 kcal and low carbohydrate content (2 g per serving), it is not a primary source of energy for endurance athletes. The sauce provides moderate protein (4.1 g per serving) and fat (3.3 g per serving), which may aid in satiety but are not optimal for quick energy release during endurance activities. Its sodium content is relatively low at 164 mg per serving, making it insufficient to compensate for typical sodium losses in sweat during prolonged exercise. This product is more suited as a culinary addition rather than a primary fuel source for athletes. Its creamy texture and taste may appeal to those looking for a flavorful addition to meals, but it should be consumed with caution around training and racing due to its low carbohydrate density and potential for slow gastric emptying.
- Moderate protein content
- Low carbohydrate density
- Rich flavor for meal enhancement
On the label per serving, 100g
| Energy | 451 kJ |
|---|---|
| Calories | 108 kcal |
| Carbs | 4.0 g |
| Sugar | 2.4 g |
| Fibre | 4.0 g |
| Protein | 8.1 g |
| Fat | 6.5 g |
| Saturated fat | 4.2 g |
| Cholesterol | 21 mg |
| Sodium | 328 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Creamy Cheese Sauce is not ideal for endurance fueling due to its low carbohydrate content and potential for slow digestion. While it can add flavor to meals, it lacks the quick energy release needed for endurance activities. Athletes should consider it as a post-training meal addition rather than a race or workout fuel.
This product is suitable for athletes looking for a flavorful addition to their meals rather than a primary energy source. It may appeal to those who enjoy rich, creamy sauces and are not reliant on it for fueling during training or competition. Athletes with a focus on protein intake might find it beneficial as part of a balanced meal.
Best suited for post-training meals where flavor enhancement is desired without a need for immediate carbohydrate replenishment. Not suitable for pre-race or during-race consumption due to low carb content.
- Provides moderate protein per serving
- Enhances flavor of meals
- Vegetarian-friendly
- Low carbohydrate content for non-carb-focused diets
- Low in carbohydrates for endurance fueling
- Potentially slow gastric emptying
- Insufficient sodium for sweat replacement
- Not suitable for pre/during race consumption
- Potential for slow gastric emptying due to fat content
- Inadequate carbohydrate content for endurance fueling
Fuelling science in short
No, not recommended during workouts due to low carbohydrate content and potential for slow gastric emptying.
Low glycemic impact due to minimal carbohydrate content. Likely slow gastric emptying due to fat content, leading to a delayed blood sugar response.
Contains 164 mg sodium per serving, insufficient to meet typical sweat losses of 300-600 mg/hr. Potassium content is unspecified.
- Total carbs
- 2 g
- Hourly capacity
- limited due to low total carbs
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayCAUTION
This sauce is not suitable for pre-race or during-race consumption due to its low carbohydrate content and potential for slow gastric emptying. It is also not recommended for recovery as it lacks sufficient carbohydrates and protein. While it can be used cautiously in everyday training meals for flavor enhancement, it should not be relied upon for fueling or recovery.
NOT RECOMMENDED for pre-race use because it has low carbohydrate content and potential for slow gastric emptying due to fat content.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and may slow gastric emptying.
NOT RECOMMENDED for recovery because it provides inadequate carbohydrates for glycogen resynthesis and lacks sufficient protein for muscle repair.
- Pair with pasta for a post-training meal
- Combine with lean protein for balanced nutrition
- Add vegetables for increased fiber and micronutrients
For practitioners the evidence
Evidence grade: C — Limited evidence supports its use in endurance contexts, primarily due to its low carbohydrate and protein content.
This sauce has a low carbohydrate density of 4 g per 100 g, making it unsuitable for carbohydrate loading. A single serving (100 g) provides only 2 g of carbohydrates, contributing minimally to the daily target of 600-840 g for a 70 kg athlete. The athlete would need to consume an impractical number of servings to meet loading needs, and the high fat content would likely induce satiety before reaching carbohydrate targets.
The sauce's digestion begins in the mouth with limited carbohydrate breakdown due to its low carb content. Its fat content may slow gastric emptying, delaying nutrient absorption in the small intestine. The protein content undergoes peptidase action, while the limited carbohydrates are absorbed via SGLT1 transporters. The overall time to bloodstream is extended due to fat-induced slower gastric emptying.
This sauce fails to contribute meaningfully to the post-exercise recovery window. Its carbohydrate content is insufficient for glycogen resynthesis, and the protein content does not meet the leucine threshold or total protein requirements for muscle protein synthesis. It lacks significant sodium to aid rehydration and does not provide notable anti-inflammatory or antioxidant micronutrients.
The high fat content may slow gastric emptying, leading to delayed energy availability. Its low carbohydrate content offers minimal blood glucose support during exercise. The sauce's fat and dairy content may pose risks for those with lactose intolerance or dairy allergies. It is not suitable for those requiring rapid carbohydrate intake pre- or during exercise.
- Do not use within 90 minutes of race start due to slow gastric emptying.
- Do not rely on this sauce for carbohydrate loading due to low carb density.
- Avoid during high-intensity sessions where rapid energy is needed.
- High fat content may slow gastric emptying, reducing energy availability during exercise.
- Low carbohydrate content provides insufficient glycogen resynthesis post-exercise.
- Dairy content may cause gastrointestinal distress in lactose-intolerant individuals.
- Inadequate sodium content for replacing sweat losses during prolonged exercise.
Questions about Creamy Cheese Sauce
How many carbs are in Creamy Cheese Sauce by Woolworths?
4 g of carbs per serving (100g), with 108 kcal and 8.1 g protein.
Can I use this sauce before a race?
No, it is not recommended due to low carbohydrate content and potential for slow gastric emptying.
Is this sauce suitable during workouts?
No, it lacks the necessary carbohydrates and may slow digestion due to its fat content.
How should I incorporate this into my diet?
Use it as a flavorful addition to meals, not as a primary energy source for training or competition.
Are there any allergens in this product?
Yes, it contains milk, which may be a concern for those with dairy allergies.
Is this sauce good for recovery?
No, it does not provide sufficient carbohydrates or protein for effective recovery.
How does this sauce behave in hot weather?
It should be stored in a cool place to prevent spoilage, especially in hot weather.
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